I am obsessed with running gels.
“You’re hooked,” my fiancé said every time I got home from a trip to the local running shop with piles of energy gels. not gooI tell him. It’s gel. thought he was just gelI basically had to eat frosting on long runs, inhaling flavors like salted caramel, birthday cake, campfire s’mores, and sea salt chocolate.
I discovered the magic of gel when I started running marathons two years ago. In my opinion, this was a big trade-off. You’re running longer distances, so you get rewards along the way. fun! I distinctly remember screaming at my dad on the side of the track while running the Hamilton Glow Marathon in Hamilton, Ohio.
But let’s be honest, my devotion to energy gels wasn’t the most financially sound practice. I bought 3-4 a week to stick. After a year of this, I estimate I spent about $300 on the gel alone.
More worryingly, I couldn’t run well without gel, and I couldn’t complete long runs without gel. At the time, I really thought I wouldn’t be able to get through half a run without gel.
That particular weekend out of town was a sight to behold. I wanted to stop relying on gels, but needed a way to replenish the lost electrolytes and glycogen. To prove they didn’t have to be good runners. It’s time to face the fear and kick the crutches you’ve been leaning on for over a year.
What to look for in an energy gel alternative
Editor of women’s running It provided the perfect resource for learning what I need to do to fuel my long runs with whole foods.
Authors Caitlin Pillington and Marissa Rodenberg write:Refueling is important on long runs, but you have the flexibility to choose what you fuel. Ultimately, our bodies are all different, so we can tolerate things differently. You can no doubt see many athletes refueling with gels, blocks, sports drinks, or other commercial products. Designed to be properly absorbed and aid performance.
There are various brands of energy gel, but I will touch on my favorite, GU. Each packet contains 100 calories, 125 mg sodium, 40 mg potassium, 22 g carbs, 7 g sugar. Therefore, a gel replacement should cover these bases, and should also be compact, easily digestible, and (hopefully) delicious.
Nutritionist Sarah Cuffe spoke enthusiastically on the topic of replacing gels with whole foods because of their focus on holistic refueling. The three main elements are sodium, carbohydrates and sugar.
sodium
If you’re a “super sweater” like me (you can squeeze out your running clothes and fill your bathtub), then you need to pay close attention to this next part.
“Sodium is the electrolyte you lose at the highest rate when you sweat,” Cuff says. “Most energy gels contain potassium, magnesium, and calcium, but you don’t necessarily need them because you don’t lose a lot through sweating. Sodium is the most important.”
She adds that the amount of sodium you need generally depends on a number of factors, including how much you sweat, temperature, and how much energy you’re exercising. If you drink 1 liter of water every day, at least Sodium 600mgKnowing this, I realized that the sodium in my favorite GU gels, as well as food replacements as a whole, don’t meet these standards. So I had to supplement my water with sodium.
“Some athletes who want to be as natural as possible use coconut water and sprinkle it with sea salt. It’s not as tasty, but some people like it,” says Cuff. We recommend getting an electrolyte drink for Skratch Labs Hydration Also tailwindMake sure it contains at least 300 mg of sodium per serving. ”
carbohydrates
“Another important number that we want to look at is the carb number, because that’s the primary fuel for long-distance running,” says Cuff. “Studies show he needs 30-60g per hour on long runs and up to 90g on runs. TRUE Long runs (marathons, ultramarathons) are a good way to replace what we’re burning. ”
GU gel contains a type of “super” carbohydrate called maltodextrin, which breaks down easily during exercise, making it ideal for most athletes, but can cause gastrointestinal issues. My whole food gel replacement should contain up to 90 grams of carbohydrates and should break down as easily as maltodextrin.
sugar
Long runs require sugar in the refueling process. Most gels use carbohydrates such as maltodextrin to produce glucose and fructose. When you ingest sugar, your body breaks it down into glucose and fructose, which are immediately used for energy.
“Ideally, I’m looking at what my digestive system is fragile while running,” Cuff says. “Sugar is digested very quickly. Companies that packaged maple syrup into small serving sizes. This is a very natural whole food alternative to gels. ”
alternative to my energy gel
Over the course of 4 weeks, we packed 5 different snacks on long runs of 10-16 miles and ranked which ones worked best and which ones worked best. Ran me to the groundI also took Kafu’s advice and tried Skratch Labs Hydration Drink MixContains 70 calories, 17 g carbs, 15 g sugar, and 710 mg sodium per serving.
white bread with honey
Calories: 132 | Carbs: 28g | Sugar: 7g | Sodium: 180mg
Probably the most boring sandwich I’ve ever made has turned out to be my favorite source of energy during this experiment. It fit neatly in my running pack around my waist and, if a little squashed, tasted great when I needed it. I had zero tummy troubles and felt just as energized as when I drank the espresso flavored gel.
sweet potato
Serving Size: 4 oz | | Calories: 112 | Carbs: 26g | Sugar: 6g | Sodium: 73mg | Potassium: 448mg
I Devil For sweet potatoes. It’s great for running because it contains phytochemicals that can reduce post-workout inflammation. all Kind of inflamed after a good tenner. I chose small sweet potatoes, about the size of my palm, and cooked them thoroughly until they were cool before running. I wrapped it in a paper towel, stuck it to a pack, and ate the sucker like a donut and the skin in case of emergency. Half did the trick so I didn’t finish the whole thing. I felt energetic and well digested. The trade-off is the lower sodium content, but I supplemented with water, so it evens out.
banana
Serving Size: Medium Banana | Calories: 110 | Carbs: 28g | Sugar: 15g | Potassium: 450mg
I gave it a try and knew bananas would never disappoint me. Easy to digest and contain fast-breaking carbs and natural sugars, making it a great pre-run snack. I eat well. The downside was that it didn’t fit in her running pack and had to be put in her jacket pocket. This was a little offensive. It’s low in salt like sweet potatoes, but it kept me hydrated.
grain
Serving Size: 1/2 Cup | Calories: 100 | Carbs: 20g | Sugar: 1g | Sodium: 140mg | Potassium: 170mg |
As an alternative to this energy gel, I packed dry plain Cheerios in a small bag. I’m a huge cereal fan, but it’s not easy to pour it into my mouth when I’m running. I was. The problem is, if you pack any more, he’ll be crunching the cereal a mile. Plus, it really made my mouth dry and thirsty.
date
Serving Size: 2 Days | Calories: 133 | Carbs: 36g | Sugar: 32g | Potassium: 334mg
I had high hopes for this snack. Dates are delicious, compact, and full of natural sugars, so it makes sense why runners eat dates instead of their Energy He gels. But I didn’t expect him to see how three medjool dates would bond together into a golf ball sized chunk. But that wasn’t the biggest problem. My stomach didn’t do well with the dates. I experienced camping, bloating, and overall my digestive issues resulted in a shorter run. I knew it must have been. So while this snack might work for some, it was a difficult path for me.
Give up energy gels?
This experiment yielded more than just great execution and strange stares (has you Have you ever seen a runner gobble up a whole sweet potato?!), it also provided the answer I was looking for. They’re not magic potions that give me a boost like Mario Kart’s speckled mushrooms.
However, energy gels are a convenient and efficient tool for quickly restoring lost glycogen and sustaining long runs. I certainly don’t want to give them up. Did 1 gel.Considering my track record, I think it’s pretty good good.
