Running Gel Alternatives: 22 Options to Power Your Next Run

Amy Goblirsch, RD
May 19th, 2025

In this post learn more about running gel alternatives, what to look for in these alternatives, 22 running gel alternatives, and how to build a fuel plan with these options.

pretzels showcasing running gel alternatives

During a run, fuel is essential for maintaining energy levels and avoiding the dreaded “hitting the wall” feeling. Many runners turn to sports nutrition products such as gels, chews, or endurance drinks. However, these products can be expensive and may cause digestive issues, leaving you sprinting to the nearest port-o-potty. As a result, more and more runners are exploring running gel alternatives.

How much will you need?

Your carbohydrate needs will depend on the race you are training for. Carbohydrate intake during exercise can range from 30 to 90+ grams per hour. The amount of carbohydrates in the alternative you choose will determine how frequently you need to consume it to meet your fueling goals.

22 Running Gel Alternatives

Here’s the list of the 22 running gel alternatives. Below you will see the size and approximate amount of carbohydrates it contains. The amount of carbohydrates can vary depending on the brand.

I’ve compiled these running gel alternatives all in one place for you HERE. (as an Amazon Associate I earn commission on qualifying purchases.)

Applesauce Pouch: 1 pouch = 16g

Baby Food Pouch: 1 pouch = 16g

Banana: 1 medium = 27g

Cheez It: 1.5oz individual bag = 24g

Clementines: 2 clementines = 18g

Clif Bar: 1 bar = 42g

Dried Fruit: ¼ cup dates = 30g

Fruit Snacks: 1 packet = 19g

Energy Bite Balls: 3 balls = 21g

Honey Packet: 1 packet = 12g

Larabar: 1 bar = 25g

Nature’s Bakery Fig Bar: 1 bar = 38g

Nerd Clusters: 16 pieces = 25g

Nutri Grain Bar: 1 bar = 25g

Pop Tart: 1 package = 72g

PB&J: Bobo’s PB&J = 38g

Potatoes (Boiled or Mashed): 1/2 cup instant mashed potatoes = 40g

Pretzels: 17 each = 23g

Sweet Tart Ropes: 2 ropes = 24g

Swedish Fish: 7 pieces = 38g

Teddy Grahams: 24 pieces = 22g

That’s It: 1 bar = 24g

How to Build a Plan Using Running Gel Alternatives

Fuel plan aiming 60g of carbs per hour

every hour consume 2 Applesauce Pouches (32g)

Fuel plan aiming 60g of carbs per hour

every hour consume 2 Sweet Tart Ropes (24g) + 1 Clif Bar (42g) = 66g

Fuel plan aiming for 80g of carbs per hour

every hour consume 1/2 cup instant mashed potatoes with water (40g) + 1/4 cup dates (30g) + applesauce pouch (16g) = 86g

Running Gel Alternatives Tips

These products can be used along side sports nutrition products such as energy gels, sports chews, and endurance drinks – it doesn’t have to be one or the other.

Practice on shorter runs first before taking during a long run.

The options listed also make great pre-run fuel options.

Mashed potatoes: mix in a resealable container (like a baby food or gel flask) for easy access. Adding extra salt can help replenish electrolytes.

Pretzels: options like pretzels are great but can dry your mouth out. After chewing 1-2 times take a sip of water. This can help prevent dry mouth.

Aim for smaller amounts more frequently.

Before You Go

Finding the right fuel for your runs doesn’t have to mean relying on traditional energy gels. With alternatives like pretzels, mashed potatoes, dried fruit, and other options, you can fuel your body in a way that feels good and supports your performance. The key is to experiment during training so your plan is nailed down by race day. Whether you’re looking to avoid stomach issues, save money, or simply prefer a variety of fuel options, there are plenty of effective options to keep you energized and strong from start to finish.

If you’re looking for a personalized fuel plan, schedule a one-time, 60-minute session with me. Together, we’ll create a plan that ensures you’re fueled and ready to run strong!

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