May Zhu: 5 Whole Food Alternatives for Fueling

While running gels and chews are commonly used by runners during their long training sessions, some stomachs cannot tolerate them. Oftentimes runners and healthy eaters know to moderate their simple sugar intake, but when it comes to marathon training, quick sugars provide the energy needed during distance running.

For those who prefer whole foods to energy chews or gels, there are a few things to keep in mind. The fuel source should be high in carbohydrates and low in fat, protein, and fiber. If you need options or want to add variety to your options, here are five whole food alternatives to fuel you for the run.

Pre-Packaged Fruit Puree

Pre-packaged fruit purees are exactly what the package claims – pureed fruit! There are many combinations and brands to choose from, and they are available at various price points. Most packs are often preservative free and contain no added sugars – and they are delicious to take down!

Dried Fruit

Dried fruit (a packet of raisins, a handful of dried dates, dried pineapple) is not only easy to carry but contains a dense amount of carbohydrates and sugars for the size. In addition, dates are a particularly good source of potassium, which helps balance fluid and electrolyte levels in the body.

Huma Chia Energy Gels

The Huma chia energy gels are made from a combination of fruit puree and chia seeds. The taste and texture are more similar to pureed fruit than the usual sweet energy gels or chews, but the small packaging makes it an appealing choice for those who find pureed fruit packs to be too bulky.

Pre-Packaged Applesauce or Baby Food

Not a fan of a mixed fruit puree? Try plain applesauce or baby food. With mashed fruit and vegetables, you not only get the naturally occurring sugars to provide energy, but the benefits from a variety of vitamins and minerals as well.

Honey Packets

Honey is a great fuel option for runners – it’s a combination of fructose and glucose, so it will digest easily for a quick boost of energy. The small packs you often find in restaurants are the perfect size to toss into your fuel belt. Honey also contains potassium, which can help reduce soreness and improve muscle function.