I mentioned in last week’s post that there are 3 questions I get often as a sports dietitian about nutrition for runners: what to eat before runs, what to take in during runs, and what to eat for recovery. Today, I’ll be tackling what to take in during those longs runs (or bike rides or bricks for those triathletes reading!) – aka your running fuel.
This post is part of my “supermarket sports nutrition” series. This series dedicated to helping runners identify easy-to-make, inexpensive meal & fuel ideas – all of which can be found at your local ALDI supermarket! {Disclosure: This post is sponsored by ALDI}. That’s right – you can fuel from start to finish using common supermarket ingredients. This post is part two, focused on whole foods you can use to fuel your long runs. You can find the first post in the series about pre-run meals here, and next week I’ll be sharing inexpensive recovery meals.
Why fuel during a run?
Most people start with the “what” – i.e. “should I do gels or bananas or xyz?!” – but I think it’s better to step back and understand the “why” & “how much” first.
When you’re exercising, your body is using a mixture of carbohydrate and fat for energy. Because you can only store a limited amount of carbohydrate in your body and you can’t just switch over completely to fat, you need to fuel with carbohydrate-rich choices during longer exercise sessions to keep energy flowing to those muscles. If you don’t do this, you risk feeling fatigued during your run and/or hitting the wall way too early.
How much running fuel?
The amount that you need depends on how long you’ll be running. Here’s the quick overview of evidence-based recommendations based on different time frames:
- Less than 45 minutes – No fuel needed
- 45 minutes to 1:15 – No fuel needed; mouth rinse* or small sips of sports drink may be beneficial
- 1:15 to 3 hours – 30 to 60 grams of carbohydrate per hour
- 3+ hours – 30 to 90 grams of carbohydrate per hour
You’ll generally want to start your fueling around 30-45 minutes into your run, so these hourly recommendations are calculated from that point (not from minute one of your run).
It’s pretty easy to structure your fueling plan when using these guidelines. Just check the nutrition facts on the food or product you’re using, and figure out how much you need to eat to meet the recommendations above. For example, if a food or product has 20 grams of carbohydrate per serving, you’d eat between 1.5 to 3 servings per hour to stay in range. I recommend starting on the lower end of the range, and if you feel like you need more, increase from there.
*Mouth rinse: Studies have shown that simply swishing a sports drink and spitting it out, aka “mouth rinse”, improves performance in these shorter timed events. Basically the sugar touches your tongue and sends a signal to your brain that “fuel is coming!” helping you push better at the end. As a recreational athlete, I really don’t worry about this, but if you’re very competitive, this might be something to consider.
What type of running fuel?
By now you know you need carbohydrate-rich choices for fuel. Ideally, these should be easily digested and should be minimal in fat, fiber, or protein as those components can cause stomach upset (note – ultramarathoners may benefit from some protein and/or fat in their choices, as the additional variety in food choices may help support proper fueling for longer races).
Many people go for commercial sports nutrition products like gels or blocks. Others like to go for real food products that you can buy at the supermarket. I’m going to focus on the later today, but I want to emphasize something important: Choose products that work for YOU. Test different products during training runs and find what makes you feel energized and doesn’t upset your stomach. In sports nutrition I sometimes see people start to dichotomize into “commercial products” vs “real food.” There is a role for all of these things depending on the individual. Find what works for you!
I personally happen to like a little of each type – I’m partial to a few commercial sports drinks, but I also enjoy some of the real food options I’m highlighting today.
One of my favorite things about using these options is that they are usually so much cheaper than some of the commercial products. I’ve listed the prices for each below! I purchased all of these at ALDI, which is awesome because I can get any regular food I need plus these options for running.
“Real Food” Options for Running Fuel!
*I use “real food” in the sense that these are not commercially produced for sports nutrition. It doesn’t imply that they are completely natural or that they are any better than commercial products.*
1. Applesauce Squeeze Packs ($1.49 for 4 / $0.37 each)
These come in the plain applesauce varieties as well as other fruit purees like apple strawberry or apple banana. Like commercial pouches, they are quick to get down and easy to swallow while running. A slight downside is they can be a bit bulky if you’ll be out there more than a few hours. Pinning them onto your fuel or race belt is an easy way to carry them!
Running Fuel Recommendation = 3 pouches per hour (36 grams carbohydrate per hour / Cost = $1.11 per hour)
2. Dried Pineapple ($0.99 per package / about $0.25 per serving)
I normally don’t recommend dried fruit with extra sugar added on an everyday basis, but during a run, that’s completely fine – your body needs the carbohydrate. I have used dried pineapple before on runs and love it because you only need a small amount to meet your needs. Plus, you can eat a piece every so often, thus spreading out the fuel entering your stomach and decreasing the risk of GI upset from all your fuel at once. Put ‘em in a plastic baggie and keep them in the pouch on your fuel belt.
Running Fuel Recommendation = ¼ cup per hour (35 grams of carbohydrate / Cost = $0.25 per hour)
3. Fig Bars ($0.89 per package)
These are probably my favorite treat-like snack to have during exercise. Fig bars are a great concentrated source of energy. They seem more filling to me, yet don’t cause GI upset, so I like that balance. Plus, check out how inexpensive these can be as your run fuel!!
Running Fuel Recommendation = 3 cookies per hour (32 grams of carbohydrate / Cost = $0.10 per hour!!!)
4. Raisins ($1.29 for 6 small boxes / $0.22 each)
Another dried fruit option that works for many people! Raisins are cheap and have been shown in research to be as effective as commercial products with no increased risk of GI upset (of course, that’s in research – always test on yourself before race day!). You can either pop a few boxes in the pouch of your fuel belt, or put them in a plastic baggie and pin to your fuel belt or shirt.
Running Fuel Recommendation: 1 ½ boxes per hour (33 grams carbohydrate per hour / Cost = $0.32 per hour)
5. Fruit Strips ($1.99 for 8 / $0.25 each)
These are made with fruit juice & fruit puree, and are like a healthier version of fruit roll ups. They are super lightweight and easy to pin to a shirt or fuel belt. I like them a lot!
Running Fuel Recommendation = 3 strips per hour (33 grams of carbohydrate / Cost = $0.75 per hour)
6. Bananas or Potatoes (cost variable)
People laugh at me when I suggest bananas as fueling options – but really, these are great and (like raisins) have been shown in research to be effective. I totally understand not wanting to carry bananas with you, but try this trick: put the bananas in a plastic baggie and mash it up a bit, then carry the baggie with you (in your fuel belt pouch or pinned to your shirt). When it’s time to fuel, you can tear off a corner of the baggie and eat it like you would a gel.
I didn’t buy any potatoes the day I went shopping at ALDI for fuel (already had a bunch at home!), but they do have them available and you can do the same thing with those! Boil, bake or microwave regular or sweet potatoes, throw some salt on ’em, and put the flesh in a baggie.
Running Fuel Recommendation = 1 banana or 1 medium regular or sweet potato per hour (about 30 grams carbohydrate / Cost = variable; approx $0.25 to $0.99 per hour)
Of course, you can also do a combination of any of the items above to meet your needs if you want some variety during your long runs.
Share with me: What’s your favorite type of run fuel? Have you ever used any of these real food options?
Disclosure: This post series is sponsored by ALDI. I received gift cards as compensation for my efforts in writing this post. As always, all opinions are my own and I only partner with brands I believe in.
Chrissy Carroll
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I always wondered what the time frames were for fueling versus not fueling on a run. I’ve always operated under the rule that anything under an hour I am good on food and water until I get home, but any longer and I should bring some with me. I hadn’t hear of mouth rinsing before, sounds helpful and gross at the same time 🙂
That’s a good rule of thumb Jenna. If it’s really hot, I’d bring some hydration even for less than an hour though (at least personally, if I don’t hydrate at all in the heat, I end up with awful headaches later in the day). And yes, the mouth rinse thing is weird, haha, but I love random fun facts like that which are evidence-based.
This is a GREAT post! There are so many crazy myths out there about fueling, and I like to follow the KISS rule. I can’t eat on a long run. I have big time tummy issues. I’ve tried a lot of fuels, and what works for me is Tailwind Nutrition, which is an ultramarathoning fuel. It seems to give me the CHOs I need plus I don’t have too many tummy issues with it.
Thank you so much Wendy!! I’ve had lots of clients that can’t eat on runs either. It’s totally about finding what’s right for you. I’ll have to take a look at Tailwind and check it out.
Love the idea of using real food to fuel during a run- the apple sauce is a great alternative to gels and such!
Thanks Annmarie! Yes, I love those applesauce squeeze packs. In my personal opinion, they’re easier to get down than gels – the texture of gels never was a favorite of mine.
great post – and I so agree you have to test and find what works for you. I cannot handle gels at all so use Annie’s Fruit Snacks and sometimes pretzels. Love eating bananas before I head out to run and after but never thought about it as fuel during. Good tips!
Fruit snacks are another great option Mar! Thanks for sharing that. 🙂
Ok I desperately need to go to the store today and I just added several of these items to my list. Not only are they great for adults by my toddler is going to love them too! Thanks for sharing this – I’m SO excited to try these!
YES! I love options that can work for both 30 years old and 3 years old, and so many of these do.
Ooooo I’m getting hungry! I like dates as a real food fueling option 🙂
Dates are another fabulous option both for fueling during exercise as well as before/after! I have a recovery meal I often suggest that’s a date & PB oatmeal 🙂
i’m a big fan of fueling with real food. i pretty much always fuel with real food during long runs nowadays!
Awesome Courtney – glad you’ve found what works for you!
This post was so perfectly timed– I needed to see this! I felt not so hot during my 16-miler this weekend. I already eat some of these things (raisins, bananas) but not enough! These servings are actually more than I eat during an entire run let alone every hour. I will be trying this out this weekend. Thank you!!
I’m so glad you found it helpful Amanda. If you typically eat way less than this, sometimes it’s helpful to start slower – maybe do two applesauce packets/hour instead of 3 – and then work your way up. Less chance of stomach upset that way. I always tell people you have to train your stomach just like you train the rest of your body!
Wonderful snack suggestions. I love fig bars and I always forget about dried fruit. Good fuel options!
The fig bars are my favorite for long bike rides. I feel like they’re really satisfying.
Interesting, I never would have thought of potatoes. I’ve been debating on trying real fuel for my long runs but couldn’t really decide what would be best. I like the idea of the fruit roll ups. I’ve never seen that brand before. Where did you get it?
Hi Sue! Everything in this post came from ALDI. If you haven’t heard of them before, definitely check them out. They’re a discount grocery chain and it’s SUPER inexpensive. I love their stuff!
I love dates as a fueling option 🙂
You’re the second vote for dates in the comments! 🙂 And I totally agree, they are another awesome choice.
Ok, I love potatoes, but I just can’t imagine carrying them with me on a long run LOL!
At the moment, I am doing ok with Gu. I’ve been fluctuating between real foods and traditional running fuel, depending on what my tummy decides is good on any given day. Of course, it’s never consistent. In the past, I have been good with raisins, gummy bears, and tootsie rolls. I may try the fruit strips next.
Hahaha, I know Jenn, a lot of people think I’m crazy when I say that. I think the reason some people like potatoes is because everything else in sports nutrition is sweet (fruit strips, gels, sports drinks, applesauce) – but with potatoes you can get more of a savory/salty taste.
This post is awesome! I was just thinking about transitioning to real foods on the run instead of my usual Sport Beans, and had no idea what to try/how much to eat. This was so helpful!
Thank you so much Kristen! I’m glad you found it helpful – pop back over here when you try out some of the options and let me know what you found worked best for you.
I love that you address how much running fuel. It cracks me up when people are buying GU packs for a 5K. Fueling properly is important… but maybe not for a 30 min run.
So true Laura!! I think athletes either tend to way overfuel OR way underfuel. There is a careful balance!
What a great post. The detailing, the research is truly commendable.
Thanks Priya!
My stomach is sensitive during a run, so I ‘m sure how I would fare with eating real food.
I normally take in a GU or shot block. Also gummy bears during a super long run have helped. So interesting about swishing the sports drink and how it signals the brain!!
This is a great post Chrissy! Very detailed and helpful info. I may try an applesauce pouch during a 17-22 miler. Thanks for this!
Yep, I totally understand the sensitive stomach. If GU or shot blocks work well, than go for those! It’s all about finding what works for you.
When I started training for ultras my fuel to run was only real food and mostly homemade.
Hi Jill! I’m impressed by your ability to train for ultras. 🙂 I feel like variety of fueling choices becomes even more important for ultras since you’re out there so long.
These are great suggestions! I am always so lazy and only use PROBAR chews or bars/gels. But these are GREAT easy healthy home options! Thank you!
You’re so welcome Lora!
This is a great post – I love your suggestions. I just picked up a whack of ingredients to try a couple different “energy bites” (read: whole lotta calories in one itty bitty ball) experiments this evening. Always looking for good fueling ideas. And my dad would be the first to agree with you on the banana option. He’s biked across Canada, and down the US west coast, and bananas were a staple for his cycling.
Oooh, what are in those energy bites? Do share!
REAL WHOLE FOODS as opposed to processed packaged foods is what I ALWAYS and WILL ALWAYS recommend!!!! In an up-coming video, I actually mention something that’s AWESOME for fueling on the go! 🙂 — he he, I am just such a tease!
Ooooo I’m on the edge of my seat!! Can’t wait to see the video.
I want to try fig bars..I use GU gels but still get hungry on the run. The only worry I have is that theyd make me thirsty or give me dry mouth?
I would try the fig bars and use an electrolyte drink to wash them down. A sports drink with sugar might be a little too much on the stomach combined with the fig bars, but an electrolyte drink (something like water + nuun tabs) would help wash it down, help you stay hydrated, and give you the sodium you need.
I truely appreciate the way you have explained when, what and how much is needed during a workout for these whole food options…this is so helpful! Another idea is honey sticks…my treat for reaching the last push in an event.
Thank you!
No problem Wendy, glad you found it helpful! I look forward to checking out your post too. 🙂
If you’re going to go with a product like applesauce, you can buy food-grade reusable squeeze tubes. I make my own energy gel, and that’s what I carry it in. REI sells them; I’ve also seen them in the travel section of Office Depot.
https://www.rei.com/product/849492/humangear-gotoob-bottle-2-fl-oz-package-of-3
Great suggestion Kim!!
What about water ?
Yep, you certainly need fluid while exercising as well! This post focused more on the carb needs for fuel, but you’re definitely right about hydration. For exercise under an hour, I recommend plain water, and for exercise over an hour, I recommend fluid + electrolytes.