Fuelling your running WITHOUT gels! 10 alternatives for long runs, trail races & ultra marathons!

[@joannaczternastek6105]

I know people will come for me but on a long run (for me that’s 2-2.5 hours) I have a couple of bananas an hour before I leave and a Kit Kat on the run 😂 4 finger Kit Kat I space it out every half hour and with electrolyte water I’m perfectly fuelled - I know it’s not healthy but I at least enjoy it when I eat it 😋

[@raybaumgardner]

Rice Krispie treats work for me on long runs along with a handheld of Tailwind. Whatever works right?

[@joannaczternastek6105]

@@raybaumgardner absolutely, I’ll check those out 😊 I’m not very fast so I’m happy to much away while I’m cruising along - tried gels and sweets and just hated them

[@michaelhooley]

@@raybaumgardner I did a 50 mile ultra eating frosties bars, rice krispies bars, tailwind and the odd GU gel. Worked a treat and no stomach issues!

[@styrkr]

Hey Ben, love your feedback on the bar50, and a very interesting comment on the wrapper usability! Something we are now definitely looking to improve based on your comments. Keep up the great work and any more feedback is always 100% welcome. Christian @ Styrkr

[@timeonfeet]

Absolutely love baby food pouches on runs. They're a bit heavy to take out a lot of them on a run but go down really easily. Ella's Kitchen Banana and Coconut highly recommended!

[@petraalma29]

I use them too on ultras, the Aldi ones. You can also buy reusable pouches like that and fill them with your home made mashed food. Saves on plastic waste!

[@Ian-H76]

I love pitted dates for my long runs! Super easy to digest, very carb heavy and you don’t need many

[@UberPancakes0313]

How do you go about taking them with you on a run? I am worried about the sticky mess it could be to store/eat during a run but I really wanna make it work 😅

[@vegannature]

@@UberPancakes0313 you can just use a small plastic bag or a reusable snack bag. for very long runs I sometimes fill a pitted date with cashew butter or peanut butter, I wrap those individually in cling film, that's even more messy but SO good!! I really like a variety of dried fruits on my runs: apricots, pineapple, chocolate-covered cherries(!!), banana (I make those myself).. pineapple tends to be the least sticky.

[@tomcat7329]

Pukka pies are a good gel alternative I find

[@BenParkes]

haha.. with a few chips too!

[@ianl4518]

Shot Blocks are the easiest/no fuss chews out there. Tear a little bit of the top and push the blocks up from the bottom. You never have to touch them and you can fold the top of the packet over and they'll be good for days. Just rip the extra product info off the back of the tube first, makes them easier to store in a vest or belt.

[@CallumMack]

This video is legit brilliant, enjoying the honesty in the vid. Might be a bit niche but reviews of the dehydrated foods used for multi day events would be much appreciated!

[@olivercowan]

I've never run further than 16 miles so haven't used gels before. I'm also not keen on all the waste. I have used slices of chopped dates that come in a block, and salted honey in a reusable container on harder long runs, which have both worked well.

[@erinpropas4771]

Nuun is my go to for electrolytes and ran the Chicago Marathon with salt stick chews, they can be a bit chalky but they are small and go down easily. The nice thing about the salt stick chews is that the packaging fits well in those small running short pockets but because they are chalky, they rub together during a long run so then there is a lot of powder at the bottom of the pouch and not edible during a race at all.

[@jelletiemensma8879]

I believe mixing your own maltodextrine and fructose (most gels/bars have these in a 2:1 ratio) is by far the cheapest option. 1.5kg of mixture costs me about €10 and at 60g/hr of carbs this lasts me about 25 hours. Add some flavoured electrolyte tables and you have a pretty nice, easy-to-dose and fuelling drink!

[@Pittimus84]

Bananas are the one energy source i've used that never once gave me GI issues, even while consuming them while running flat land, and used them all the time when I used to mountain run, just put 3 or 4 in my salomon vest with 2 gels and up the the mountain I went. Tried dates as a pre-run energy in the last week, and they work well for that purpose.

[@patrickclarke1462]

Raisins,bananas dates are my go to in between gels

[@bangbangfan2184]

I think you underestimate the sports beans. On a half marathon I take 2 gels and I empty a packet of the beans into my pocket. I grab a bean every 10 minutes or so. Over the half I eat the whole pack along with the 2 gels. I find the sweetness of the beans gives me a psychological boost, especially over the last 5k or so.

[@mmmay9278]

I've been using Gu energy chews for a long time (similar to the clif blocks). They're less sticky and the chews are smaller, too, which is really nice! Supplement with tailwind and it's a perfect trail combo! Would love to see more companies using biodegradable packaging. I've been starting to feel bad about how much packaging I use up every weekend.

[@steventhorpe1492]

Hi Ben I'd love to see a video on homemade options, would like to know if date Syrup really is an alternative to gels. Would be good to get the cost down and remove some of that packaging waste

[@heatherhepplewhite7885]

Here in Canada, Tailwind isn’t as easy to find but a similar drink mix is Scratch-lots of carbs that release steadily over time and it has a mild taste. I tried some GU gummies on my last long run and I didn’t like how they stuck to my teeth. I’ve also been trying real food on long runs such as raisins and dates filled with peanut butter. They were awkward and messy to eat and tasted too sweet. I think I’ll just make my own bars with puffed brown rice, dates, and seeds. I also want to try making my own “gels” of mashed potato/sweet potato combo + sea salt and guava/maple syrup.

[@timtrenholm3698]

blacktoerunning in Toronto is where I have been getting my Tailwind (large bags) for 2 years, shipped to N.B. Can be a bit annoying since they only offer free shipping if you spend another $10-20 over the cost of the Tailwind, or you get slapped with a $30 shipping charge. Most runs I still use Nuun where the intention is to stay low aerobic and force the body into fat burning.

[@alantait8971]

I really like active root sports drink mixes. They're similar to the tail wind you reviewed but are ginger based and specifically designed to be gentle on your stomach. Range of flavours and have refills available so kind for the environment too. Produced near Edinburgh.

[@eddykoek]

My go-to snack (pre run or during longer trails) is the Clif Nut Butter Bar (Chocolate & Hazelnut). The nut bars are a bit more creamy because of the filling and easier to get down than the normal Clif bars. So tasty!

[@pieter2236]

Lucho dulitos are my absolute favourites! If you buy the bigger packs you just have them as individual blocks wrapped in banana leaf so perfect for the trails as there is zero waste! you do need to wash your mouth out after as it's just sugar but the taste is just perfect! I think I first tried them because Sarah used them in one of her videos and it sounded nice

[@solebrother9620]

Swiss trail runner here...I mainly stick to pitted dried dates. Low cost, convenient and cause me no GI issues. As others have commented, the packaging/waste issue is important. Even here in famously clean Switzerland - and trying to be a good trail citizen - I have occasionally stopped to pick up gel packets discarded by others. For longer runs, a Clif bar at the mid-way point can also be superb!

[@caitlinknox2674]

A whole baked potato always goes well mid trail long run! Sounds weird but its entirely carbohydrates + has potassium and sodium so works well!

[@therangersinger]

I have a love affair with the cliff bars. Great for pre run snacks and even better for long runs when I take a few minutes break at the halfway points. They do have one that has caffeine as well. Great video sir.

[@petraalma29]

Great video thanks! Disagree though that you cannot use Veloforte chews in a road marathon. I am mainly a trail runner but have used them in a road marathon and it worked really well. Admittedly I don’t move at your pace 😅 But it’s easy enough, stuff the packets in your shorts, get 2 chews out as you slow down a little approaching the water station and get them down you with some water to finish.

[@ElisaShaffer]

If you want some U.S. ones that may be more difficult to get, I'd be happy to send you a package. So you don't have order a whole bunch. Let me know! Also just ran my first marathon at Walt Disney World. I was wearing your hat and a couple of gals behind me in the corral said your name and pointed at my hat. They were so pleased to see a UK KZbinr represented at a US race (one of them lives near where you do most of your training runs and sees you on the path often). I was so surprised as a US runner to even have anyone know who was on my hat, let alone some find some Brits to chat with. We bonded and kept saying "hi" to each other as we bounced through the race. It was great!

[@BenParkes]

That's so lovely to hear Elisa! I love these stories of people chatting about it all.. so sweet. Hope your race went well in your hat.. very kind with the support, thank you!

[@petergibbs6993]

The combination I use is Luch Dillitos bar then chia gel (mountain fuel) then bar then different mountain fuel gel to mix up the textures and flavours to stop the boredom.

[@loopieee]

In terms of taste, I really love the Jelly Beans. For my last marathon I carried two bags of these instead of a 7th gel, so I had something to look forward to during the end phase of the race. Worked for me especially as I can‘t really stand gels; they’re just a necessity for me.

[@killforkylie]

Fry's Turkish Delight everytime! 38g of carbohydrate per bar.

[@weigeeng337]

I used Ribena concentrate before with some success. However, on top of sugar, it is quite acidic as well so best to test it out first.

[@MozisK]

I've used regular jelly before. A bit sticky like the blocks but something like 30p for 3 gels worth of carbs

[@jwuertz7101]

This is exactly what I've been pondering! I eat gluten-free, and appreciate vegan, vegetarian options. I'm starting to increase my milage so knowing fuel options are out there is great! I was wondering how much of a tummy ache / sugar high you'd end up with!!

[@matthewmccooke7748]

Hi I'm a celiac, I found good quality honey is great. You can take a spoon before your run and after. No mess. Or mix it in your water for during the race. The glucose metabolizes really well for energy and it soothes your gut. It's also generally very beneficial to your overall health. Try it at least once.

[@t5kcannon1]

Good video. I didn't get on with gels I tried, thus this video is ideal! Thanks for the upload.

[@dianadesilva4877]

Before a half marathon, I have a half serving of cream of rice & a half banana for breakfast. During my race, UCAN Edge fuel to go and maybe orange sports beans, during (only if needed).

[@youlea09]

I love a combination of Tailwind and Veloforte. I tried to do only tailwind but found I was over hydrating to get enough calories, so I added in the Veloforte too. I hate gels as I just can't open them and squeeze them out while running, but with the Veloforte I open the pack before I start and just reach into a pouch on my vest to take one out.

[@jamesthomas2196]

Nakd bars are my go to snack. Decent calories, easy to eat and a good variety of flavours. Also compared to others,much cheaper!

[@stefanoviviani6064]

My fav alternative is a much cheaper mix I prepare myself: maltodextrine + fructose (you can purchase bags of them on Amazon), the same carbs you find in Maurten and SIS Beta gels.

[@kimmcbirnie5747]

I love tailwind, I initially bought a sample pack of all the flavours and by far my favourite is the colorado cola. I'm currently training for the London Marathon using one of Ben's training plans, and I'm trying to decide whether to stick with tailwind and a race vest or gels which would be easier to carry - the only real issue with tailwind.

[@eddiedalbock5357]

In SA a popular bar is the farbar, comes in a lot a flavors.

[@patrickclarke1462]

Bananas, dates and raisins in between gels bought my first tailwind today can't wait to try..I find most bars a bit dry while running

[@NicolasVerschoren]

The cliff bars are really good pre-race or prior to a big training. Saves a few gels during. I like the macademian-white chocolat one. I've also tried the 4Gold bars, highly recommend those.

[@MrJamessell30]

How many clif bars would you have before a long run? 2 hours + and what’s the gap between you eating the bar and starting the run? 😊

[@NicolasVerschoren]

I just have one, 10-15 minutes before start. For regular long runs I simply take 1 gel on the go. For really big long runs with some tempo work, it's a combo of a bar prior and gels during. For gels I use SiS, because I can have those without the need for water.

[@MrJamessell30]

@@NicolasVerschoren ah nice, only 15 mins? You don’t get a stitch or anything 🤔. Thanks good to know. I have tried the SIS gels but they or gels in general just don’t sit right. So trying chews instead

[@NicolasVerschoren]

@@MrJamessell30 yes, no stomach issues for me. Make sure to chew well, of course.

[@Kinaanath]

As a Non-gel option I like to take Dates, it really works for me, natural and packed with nutrition, also sits well in the stomach

[@UberPancakes0313]

How do you go about taking them with you on a run? I am worried about the sticky mess it could be to store/eat during a run but I really wanna make it work 😅

[@kennethmonroe6939]

I use the Clif Shot Blocks in place of gels.

[@Mr_Fairdale]

Mashed potatoes in baby food pouches and pop tart bites which are 150 calories in a bag with 6 little bites. Super easy.

[@jacquelinefrancis8127]

I like the idea of those carb drinks, getting fuel and hydration together seems like a plan. As others have said its whatever works for you; I saw some guys swear by mash potato on a 24hr run and have mates who like a hot cross bun on a long run. Personally I prefer something savoury, like a mini vegetable samosa 😋

[@BenParkes]

mini veggie samosa's.. you're making me hungry Jacqueline!!

[@jaibeingjai]

I have been wanting to try the Clif Bloks an will defo give them a try now, cheers Ben

[@zacclowes4999]

Jelly babies and other sweets work just as well as these and cost a lot less.

[@vegannature]

I love the fruit puree things, but the baby-food pouches generate a lot of waste, so I usually just buy a big packet/jar of applesauce and mix it with some juice (mostly grape juice, as that works the best for me on runs) and then fill up a 250ml bottle with it (the regular squeezable / collapsable running bottles). Saves money as well (costs ~1€/litre)! You could use any bought or homemade smoothie for this as well, although I personally find that the cooked applesauce is a little easier on the digestion than a fresh fruit smoothie.

[@swimrunmatt]

Something great about those baby food pouches is that you can always just put the lid back on - you don't have to take it all in one go. Also, it'd be quite interesting to know how those 'sports' jelly beans compare to your normal jelly beans (and jelly babies and Haribo etc).

[@ianl4518]

My guess is that there would be little difference. This small packs of Haribo are great. In theory they are free but each packet seems to cost me £100 or more from Wiggle. 😂

[@nickpocock8081]

I like the Velaforte chews. I find they go down really well. I’m trying to get used to Tailwind as well, my next race is North Downs Way 50 and it seems to make sense to use it as I can easily refill at the aid stations. I really enjoyed the video!

[@BenParkes]

Yes, all centurion races have the tailwind.. so good to practice with it. Not sure about flavours on offer though! Good luck Nick!

[@nickpocock8081]

@@BenParkes I think I’ll take a mini squash bottle and add a bit of flavour.

[@03bruisercat]

I have slowly moved away from running/endurance specific products. Basic snack sized candy bars work well on trail runs as does basic candy like gummy bears.

[@jjeniece]

I use the energy beans before my workouts. Works fine and can sustain shorter runs.

[@alanshrimpton6787]

I like tailwind where I sip every km. Then a gel by Pure (NZ company) every 10km. They have some great flavours like Espresso. It's like drinking a coffee at km 30 in a marathon.

[@mrpoutine6588]

For liquid calories, I've come to really like Skratch Labs' Super Fuel and Sports Recovery Mix. I find Skratch Labs mixes really well. I have tried Naak's Energy Drink Mix but I find it too chalky.

[@Digitall3]

2:28 mara. Kendal mint cake.

[@JasonHamner]

I use tailwind even in road races. I know it is unusual, but since I run commute every day I am used to carrying a pack so having 1.5 - 2 L in a hydration pack doesn't bother me... and then I don't have to worry about dealing with aid stations and the GI issues that ruin so many marathons.

[@chrisshaw2810]

Macadamia nuts, bananas, and crisps for ultras (plus other stuff, and some hydration mixes interspersed with water). I've got my first ever road marathons in April, so am going gels because I think I have to - tarmac running seems to be a carb/sugar fest. The prospect of eating sweet stuff for 3-4 hours doesn't fill me with joy, but needs must.

[@thesecretrunner26]

Very helpful video, as always, thanks Ben! For my last marathon I tried alternating a gel (Unived, which sadly Xmiles seem to have just stopped selling…😢) with 5 Skratch chews (which I just had loose in my pocket). Took one every 7-8k (gel-chews-gel etc) and it seemed to work well for me (Also took some water and electrolyte fastchews). My tummy doesn’t seem to be a fan of taking 5 or even 6 gels in a row during a marathon… I also love the Clif Bars but I entirely agree they make my mouth feel super dry. Definitely going to try the Strykr bar, thanks 👍

[@lukehamilton7649]

Although can get a bit sickly, always love a jelly baby or 10!

[@ericvault]

The Cliff minature bars are very convenient. Same size as a gel.

[@munkki2700]

banana and white bread before long run gives nice natural boost. and its cheap and tastes good.

[@RodRunerr]

Assuming I use 3 gels of 2£ every six days of my half marathon training plan of 8 weeks, I need 576000shillings! It's totally impossible for me to use gels unless I become a pro, I fill up my stomach with banana 🍌 early morning on race day and drink water throughout the race.

[@m0e566]

Ist crazy, I only do gels for runs over 1h I feel like for everything els its easily enough to just eat something before

[@jh230377]

SIS Gels or Caffine Bullet for me. If on a long run such as a marathon , jelly babies are great for a quick energy boost. I would also recommend eating honey before a long run as gives a slow energy burn!!!

[@happyrock86]

I just take a serving of haribo gummy bears since they're pretty cheap per serving and easily available. At the end of the day, you're only really looking for carbs and sugar. Plus side is they're enjoyable to eat. I save the gels (maurten) for race day.

[@roadrunner708]

If you run the (fantastic) Athens Marathon you’ll get just 1 gel on the course, other stations have salty crackers, cake and banana…

[@English.runner.en.Espana]

Babyfood tip could be gold!

[@garethmaccauley3507]

I used Maurten 160 for first time in prep and during Valencia. Lucky I had someone pass me 3 bottles during it. Drank it day before with one of their bars while in transport and morning. I just wish they had a big bag of 160 instead of individual ones

[@garethmaccauley3507]

I always use salt tablets when don’t need gels etc

[@irisr4536]

I love Cliff bars and Ella’s Kitchen pouches, but not during road races. I take them on my long runs.

[@Andysbfuoen]

Great video! Just in time! Following your plan at the minute to run my first ever marathon in the London! Week 7 of 18! Getting on okay with Gels at the minute 🤞

[@kategiles7503]

Stoopwaffles are good for trails, just a pack from the supermarket - not the expensy slort ones. One has similar macros to a gel and not too sweet.

[@ThatRunnerAaron]

I think the solid chews are good to take pre race, sort of 30 min before instead of a pre race gel.

[@pangy1973]

I guess you could do the faff beforehand and pre-cut those bars then put them in a small ziplock plastic bag for easier access

[@jeanines_channel3246]

Banana and coffee for me, during my shorter runs. I will skip the coffee for longer runs, and will take an energy supplement

[@nathanm5594]

Been making my own energy balls of late. GCN vegan cyclist book has a dead simple recipe; oats, dates, chia seeds and agave nectar. Really preferable to stuffing gels every 45 mins!

[@brendalogan3784]

I love scratch chews and also Tailwind...i tasted all their flavors and landed on their Nude flavor

[@davids8766]

I had considered the baby food, but I don't think I could go for the savoury options cold and some sort of heating system would be a bit much to carry. I have been using raisins. They pack a decent amount of calories and carbs per gram, just have to be careful of the fibre if you're not used to them and obviously can be a bit tricky to eat if you don't like solids when running.

[@BenParkes]

beware of the fibre! haha.. I've had some raisins a few times though, always a nice treat on the trail!

[@Jeleivers1]

Are there savoury alternatives. I find I have a limit to sweetness and I’m progressing to a 59km ultra? I did see the baby food.

[@OmaRuns67]

I use a small reusable silicone zip bag & precut my bars into pieces.

[@Gez-C]

For me it’s all about the Jaffa Cakes and jelly babies

[@charmiansteven6208]

Do the chews and sweets offer any extra nutritional benefit over a bag of (much cheaper) sweets ?

[@dom_leary]

I thought the Huma gels were just like baby food to be honest. I'd go for the Gu chews over the clif bloks - slightly smaller blocks and easier consistency to get down quickly. I liked veloforte the most, just like little turkish delights. Maurten 160 is good but takes far too long to dissolve. I may start experimenting with making my own drinks/gels though because you're really paying quite a lot for some cheap simple sugars.

[@BenParkes]

Yes.. the huma is pretty similar I'd say too! Looking at doing a video on homemade gels, drinks!

[@dom_leary]

@@BenParkes would love to see that!

[@rebelsage3158]

Saltstick Electrolyte Caps are a must have for me. Others include Revvies and another caffeine strip called Bonayu - the former is okay but expensive, and the latter is not nice to the taste but very much a bargain compared with the Revvies. I have also used Caffeine Bullets which I rate but they are caffeine alone like the strips. I love Clif Bloks but only really use one or so before a run as hassly to use on a pounding road run. I agree with you on Tailwind - it...er, didn't agree with me at all. And as for gels themselves, I have to say the best already seem to be history. Clif gels (they do a Double Espresso 100mg caffeine) are superb, but very expensive when you can find them. And the other, from way back, were a company still in existence called Zipvit who did a caffeine gel some 10 years or so back and they were excellent but discontinued. I would also like to see a few more non-gels (or gels) with a magnesium base opposed caffeine.

[@jackwalker5828]

Helpful!

[@NateMegOfficial]

Something that’s worked for me: the applesauce pouches my toddler eats.

[@mvzinn111]

If it is really cold the gel blocks can become very hard and become difficult to chew up.

[@NoxiousNoodles]

Sadly missing the number 1 snack for a weekend long run out in the countryside: a scotch egg.

[@Catcrumbs]

I feel a bit silly taking gels with me on my easy runs, so I top up with Swizzels Squashies. I find the texture and the classic Drumstick flavour very agreeable.

[@CraigRowand]

I've tried the baby food pouches on my ultras and the fruit ones are terriffic. However, I made the mistake of trying a pasta based one. Cold mashed pasta isn't good!

[@Leeroy49]

I had some good experiences with chews.

[@user-xp1qn9px6l]

Very helpful video, thanks. Slightly off-topic, but where is that t-shirt from? Much googling has not produced a result.

[@BenParkes]

It will be on my website in a few days! www.benparkes.com

[@andyhickmann2173]

Wow that baby food is actually a game changer.

[@ollieclarke8300]

I'm a big fan of Tribe!

[@jorgemoura3062]

After trying lots of brands and types (gels, drinks, bars), it seems my stomach only tolerates the more natural ones. My top picks are the 33Fuel Chia gel (great products), Huma gels, Spring gels, Baby Food (Ella's Kitchen) and the Cliff Bars. But the forgotten winner here is, definitely, Coke.

[@Ballacks101]

I’ve never got on with gel. Bars are too tough to eat. So I started eating real food. I take a sandwich and a pork pie. Works for me.

[@pennyrusbridge5725]

Use kendal mint gels

[@royfr8136]

Sports beans are too difficult to chew while running. IMO Baby food is the only 'suppliment' that I have tried that really messed up my stomach.... two bob bits..... its a nice idea but... like all nutrition = each to his own and try before the event

[@apocreg11]

So I don’t really ever take water or food/gels running. Most runs 3-12 miles in length on the trails… should probably 😬 Use gels in a half marathon, every 3 miles I’ll take one

[@ericrutschlin2085]

Holy fat is an interesting alternative, a fat and protien mix that keeps your base energy level up for 2hours at a time

[@wunderlichdrive]

Great video. There were many options that I wasn't aware of at all. I tried the Maurten Drink at home and during the Berlin Marathon and I thought that it was really good for a race. But, I read the instructions at home and they warned about using water with a high amount of lime and my water at home is high in lime. What happened? Well, the gel seemed to become a bit lumpy and less ideal for running, compared to the properly mixed at the Berlin Marathon. But, from your review, I are really interested in trying out the chews! My personal favorite alternative to gels is medjoul dates. I feel good about them being very natural and I really like the flavor. To meet my energy needs, I take one every 5 km. I just have to spit out the seeds while running.

[@SHADOWMANVRJ]

Another very tasty and also vegan friendly brand to look into is Chimpanzee. They have a variety of flavours and products.

[@nobodyspecial9035]

All price comparisons should reflect total calorie count. More calories more money.

[@joseandreferreira4729]

Maurten drink mix or SIS beta fuel

[@sd30001]

What about salt/sodium content comparison? 🤷🏽‍♂️