For many, gels are a staple for harder training sessions and race day, but for a lot of runners, the consistency- no matter how water-like or diluted- can often cause stomach issues, or the texture just doesn't sit well. The last thing you need is to know you need the carbs during a race and having to take the risk of them not sitting too well and you having to divert to the nearest Portaloo, or even worse, not being able to stomach the texture and flavour of them to begin with. So we have created a list below of the best alternatives to gels to help keep you running and get you to that finish line without hitting the notorious ‘bonking’ stage or cramping up.
As a side benefit, even for those who get along with gels but feel they could do with something which isn't a gel and is more substantial before a long training session or a race, these would also work well as an addition to pre-run fuelling.
Why do runners need carbs?
When you run, your body burns carbs before it begins to burn fat, the main reason why carbs are used as a primary source of fuel is because they are the most efficient fuel source; rather than running and trying to chew a a packet of rice mid race, the fast acting carbs get into the body quickly meaning, you can maintain a desired pace and effort for longer periods of time without fatiguing too quickly. It won't stop you fatiguing altogether, just helps you to keep pushing more, especially during those harder sessions.
Now, the generalised guidelines for carb consumption work out to be around 30-90g per hour, with some athletes being able to push this upwards to around 120g/ph and consuming gels every 15 minutes. For most recreational runners, this will be too much, but keeping to around this 60g mark should work well; always make sure to test what you can actually consume before race day!
Now, for those who struggle to consume gels, there are other options in the form of chews and even carb mixes which can be taken to allow runners to keep topping up their glycogen levels throughout their runs; the most common types are between 20-30g chews, but below are our favourite options.
Precision Fuel & Hydration 30g and 60g chews
Similar to the gels, the brand has chews which contain 30g of carbs; they also do 60g bars which are a little bigger and work well for those completing ultra-marathons. With a net weight of only 34g per packet (for the 30g chew) this means you're getting exactly all the carbs you need, a little sugar to sweeten it, and nothing else unnecessary.
The Precision gels can often be described as being a little thicker in taste compared to some of the other brands like High 5, but this is because they pack more carbs per gel in it.
What works well with these is that with the 30g chew, it is two 15g cubes; therefore, rather than having to eat them all in one go, as you would have to do with a gel, you can eat one and then save the other one for later. Now with the 60g chew, this isn't the same case, but as they are used more across long ultras, you have more time to stop and eat the full bar.
With the chews, you don't have to worry too much about the texture, but similar to the gels, the most popular chew comes in an original citrus flavour, which is essentially a neutral flavour. Oftentimes, after multiple gels, a sense of flavour fatigue begins to set in; if the flavour is neutral, then this mitigates this.
They also do different flavours including the original citrus, mint and lemon and the newly released watermelon, but good luck getting some of the watermelon chews as they tend to sell out very quickly!
Bloks Energy Chews and Caffeine Bloks
These blocks or ‘Bloks’ are our most popular chews as they are the easiest to get along with, and have been around the longest; if they're not broken, don't fix them.
Each packet weighs 60g and contains six chews, with each serving being three, so two gels are equal to one packet. As this is the case, rather than having to force the full gel down, it's possible to simply chew on these throughout the hour and simply fold the packet back up into your pocket until you start to feel peckish once again.
Compared to others on this list, they do have a sweeter and more sugary taste but come in a range of different flavours, giving you a greater choice range. The most popular flavour is strawberry, but there are cherry, mountain berry, and even margarita flavours. This is the same with the caffeine blocks, which are the same as the original ones but with the addition of 25mg of caffeine per serving- per three cubes- so if you feel you need a little extra boost, then this keeps everything else the same, just with the small addition of caffeine.
As these are long narrow tubes, it makes it easier to store them in either the inside leg pockets of your shorts or even the zipped pockets found at the back of some shorts; just try not to eat them all in one go!
High 5 Energy Gummies
When anyone starts running, their first introduction to gels and nutrition is often High 5; it's a brand which is not the most aggressive with their carbs or their caffeine, but if you're just starting, then this isn't always what you want. The gummies are very similar, so as with the other nutrition, they can be taken both before and during exercise.
Each pouch contains six gummies, and one pack works out to be one serving. So although they carry a little less carbs than others on this list, for that starting point to gummies and supplementing your nutrition, then this will be perfect. These are also good for vegans and vegetarians, which once again makes it a good option to bear in mind.
Unlike others on this list, some say the packet can be a little awkward to carry, but it can fit into any inside leg pocket or pockets of running vests, and with the re-sealable top you can keep eating them as and when you need.
With an overall weight of only 26g, you can carry enough in your pocket to cover you up to that half marathon distance.
Torq Jellies
Often, Torq is viewed as the brand for ultra-runners or those who want to try and pack as much nutrition into their products as possible. The gels are consequently thicker in consistency, but there is a benefit to this; they often have a higher number of carbs and other higher nutritional values.
As with the gels, the jellies contain a higher carb content, meaning that per packet there is 30g of carbs. With the brand's use of a 2:1 glucose-to-fructose ratio, these are also specifically designed to be ‘hypertonic'. Meaning that the product has been optimised to prioritise fuel delivery when compared to fluid supply; you still need to drink, but these become more efficient than a traditional carb mix drink on its own.
Torq recommends that you take 2 packets per hour, but across those ultramarathon distances this is one that will work the best because of the higher carbs; but also with the 2:1 glucose-to-fructose ratio, this means that what you are consuming will be absorbed at a higher and faster rate. With the choices of either lime or berry, it may be difficult to only have a few at a time, rather than the whole packet!
So, although gels have been the traditional go-to for most runners to keep themselves from fatiguing during training and races, there are now multiple other options to help runners of all abilities and taste palettes to achieve their goals. With the recent rise of backyard and ultra-marathons, being able to eat something more substantial has its benefits rather than relying on gels for long periods of time. It may also be a good idea to try multiple of these so that you can not only find the ones that work best for yourself, but also, during races, you can have a range of chews to eat and to mix the flavours up.