New running shoes, clothes, running belt, and race fees add up fast. Factor in the energy gels and chews runners use to fuel long runs, and the cost can push a budget to its breaking point—and cause some unwanted G.I. problems, too. Instead, some runners on TikTok are sharing cheaper, simpler alternatives.
Peanut butter and jellies, chewy candy, applesauce packets, and even maple syrup are replacing the name-brand energy gels and chews on high-mileage training days. But can candies, syrups, and other everyday foods fuel you as effectively as specialized sports nutrition products? And when do runners need to be fueling in the first place?
We asked dietitians and run coaches when fueling matters, which everyday, accessible foods can get the job done, and what to consider when experimenting with a new fueling strategy. During exercise, the body relies largely on carbohydrates, which are converted to glucose and stored as glycogen in the muscles and liver. Hitting that wall can cause a load of side effects, including fatigue, brain fog, stomach issues, mood swings, or a slow running pace.
How many carbs you need depends largely on your fitness level and the length and intensity of your workout. For runs lasting over 90 minutes, Roberts recommends consuming 40 to 60 grams of carbs an hour, though some athletes may need closer to 60 to 90 grams. It’s recommended to start taking in carbs about 30 to 45 minutes into a run.
For runs longer than 90 minutes, you’ll want to consume at least 40 to 60 grams of carbs per hour, starting about 30 minutes into your run, Roberts says. Fuel is a performance tool, Roberts says. Running is already really hard.
Fueling runs—both before and during—actually makes it easier.” You’re not necessarily missing out by skipping specialty products, Roberts says. Gels can be useful because they are fast-digesting and convenient to carry and consume, but they’re not automatically more effective at fueling than regular foods. The best choice comes down to personal preference and what your body can tolerate.
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