Forget Expensive Sports Gels. Army Performance Dietitian Shares a Cheap and Tasty Fueling Hack for Endurance Athletes
Gels are one of those staples that endurance athletes swear by, but they come with a couple of downsides. For one, they don’t always taste great, and two, they can get expensive fast, with an average pack of 20 costing you anywhere from $40 to $50. Not to mention, if you’re training for or racing a longer event like a marathon, you’ll go through multiple packs in one session. That adds up quickly. So it raises the question: are gels really the end-all, be-all for endurance fueling?
"You don't need expensive designer gels to stay in the fight," says Jessica McCallister, RD, an active-duty Army performance dietitian. "Some of the most effective fuels are found in the pantry or the candy aisle because they’re designed for rapid absorption with zero digestive drag. The goal is to hit 30 to 60 grams of carbs per hour to maintain consistent energy throughout the workout."
Essentially, as long as it's got a solid hit of carbs and goes down easy, just about anything can work as fuel. Once you push past the 60-minute mark, whether that’s a heavy ruck, a long trail run, or a high-volume conditioning circuit, your body's internal fuel tank starts to dip. Consuming carbs along the way helps keep blood glucose steady and performance output high.
And if you’re anything like me, trying to choke down a thick gel during a tough effort is not exactly ideal. That’s why plenty of athletes are turning to simpler, more palatable options that are easier to stomach.
Here are some go-to fueling options you may not have thought of, alongside portions and approximate carbs. And yes, we're officially giving you permission to eat candy:
- Gummy Bears: 15 to 30 bears, ~35 to 60g
- Jelly Beans: 30 to 50 beans, ~30 to 50g
- Nerds Gummy Clusters: 1.5 to 2.5 oz bag, ~45 to 60g
- Squeezable Fruit Pouch: 2 pouches (approx. 3.2oz each), ~30 to 40g
- Skittles: 1 bag (2.1 oz), ~54g
"Treat your training like a field test. Try not to introduce a new fuel source on the day of a major event or a heavy-duty challenge. Your gut is like any other muscle, and it needs to be trained to handle fuel under stress," McCallister says.
Use your weekend-long efforts to trial several of these options and observe what sits best and what provides you with the most consistent energy.