12 delicious alternatives to energy gels

12 delicious alternatives to energy gels

Hitting the wall is as fun as it sounds, but some people find the typical mid-workout refueling options messy, tasteless, or just plain gross. However, you don't have to swallow sugary goo to avoid getting fucked. There are plenty of other options – from real foods to products designed for athletes – to give you the fast-digesting carbs you need. "The carbohydrates help replace your muscles' depleted glycogen stores, allowing you to train longer, harder, and faster," says Corrine Dobbas, RD

Bring one of these pick-me-ups with you on your next long workout or race, and you'll be powering through those last few miles you'd normally dread.

Sport beans

Jelly beans may not seem like rocket fuel, but sport beans do have nutritional value. In addition to sugar (of course) for energy, the candies contain some electrolytes to help you replace what you've lost through sweating, and three "extreme" flavors have caffeine for when you need an extra kick. The tiny pouches fit perfectly in a bag or sports bra.

Nutritional value per serving:100 calories, 25 g carbohydrates, 80 mg sodium, 40 mg potassium

Honey Stinger organic waffles

Waffles may not seem very practical for a long run, but forget the sticky syrup: Honey Stinger Waffles are optimized for athletic performance, with honey for energy and extra carbs for endurance, all in a cute palm-sized treat. Plus, the quick-dissolving formula makes it easier to chew and swallow, even when your mouth is dry.

Nutritional value per serving (honey waffle):160 calories, 7 g fat (3 g saturated), 21 g carbohydrates, 1 g fiber, 55 mg sodium

Raisins

Researchers at the University of California, Davis had men run for 80 minutes and then complete a 5K time trial while fueling themselves with water, water- and carbohydrate-based chews, or water and raisins. The fruit performed just as well as the commercial product in giving runners the boost they needed to keep going, without any digestive issues. A single-serve box is easy to take with you and allows you to eat a few at once.

Nutritional Value Per Serving (1-Ounce Box):90 calories, 22 g carbohydrates, 5 mg sodium, 220 mg potassium

Justin's Nut Butter

Not only does Justin's Nut Butter offer all the health benefits of nuts, the all-natural butters are also available in eight delicious flavors, from Chocolate Hazelnut to Maple Almond to Honey Peanut. The fiber helps fill you up, while the protein prevents muscle soreness and any added sugar provides a boost of energy. Just pay attention to how your stomach reacts, says Dobbas, because the fat could cause problems for some people.

Nutritional value per serving (Classic Almond Butter):200 calories, 18g fat (2g saturated), 6g carbs, 7g protein

Probar bolts

There are many chews to choose from, but most of them just add flavoring to create that citrus or berry flavor. Not Probar Bolt Organic Energy Chews, which contain a real fruit blend of apple, acai, blueberry and pomegranate powder, as well as B vitamins and yerba mate for 20 milligrams of caffeine per serving.

Nutritional value per serving (5 chews):90 calories, 24 g carbohydrates, 60 mg sodium, 45 mg potassium

GoGo Squeez

Nature's sweets are perfect for quickly replenishing your energy tank, says Anthony Stewart, executive chef at Pritikin Longevity Center. "With fruit, you not only get convenience, but also tons of nutrients and naturally occurring sugars, and you don't go overboard on calories." Unfortunately, a big juicy apple is a bit inconvenient to munch on in the middle of a race. Enter GoGo Squeez portable 100 percent fruit in more than a dozen fruity flavors. The small packs have a squirt cap, perfect for on-the-go use, and they fit nicely in a bag or backpack. Plus, you don't have to worry about additives upsetting your stomach since they contain nothing but fruit.

Nutritional value per serving (applesauce):60 calories, 15g carbohydrates, 1g fiber

Now all day

Let the sauna fanatics bask in "sweating out" toxins - sweating means you're losing not only water but also important electrolytes, both of which are necessary to regulate hydration. “Dehydration can lead to reduced muscle strength and aerobic and anaerobic abilities and often leads to poor performance, headaches and fatigue,” says Dobbas. Many products provide some sodium, but Nuun All Day tablets - they dissolve in your water and make it fizzy - go one step further and also contain potassium, magnesium, calcium and a list of vitamins.

Nutritional value per serving:>8 calories, 360 mg sodium, 100 mg potassium

UR-driven

A favorite among triathletes, a pack of UR Driven powder mixed with water gives you the carbs you need for running, but also contains some protein to stimulate muscle synthesis, as well as branched-chain amino acids to add muscle recovery so you can work hard without worrying (as much) about paying for it the next day. Mix it into your water bottle before heading to the start line and take sips throughout the race to stay on an even keel.

Nutritional value per serving:110 calories, <1g fat (<1g saturated), 22g carbs, 5g protein

Clif Shot Blocks

If you just need a little something to cheer yourself up but don't want to worry about an opened gel clogging up your bag, try Clif Shot Bloks. The chew cubes are packed in a stack so you can take out one or two or as many as you need at a time. Each has quickly digesting carbohydrates and electrolytes, and some flavors add green tea extract for 25 or 50 milligrams of caffeine per serving.

Nutritional value per serving (3 pieces):100 calories, 24 g carbohydrates, 70 mg sodium, 20 mg potassium

Honey

Not only is "Nature's perfect food" a high-quality sugar that gives you flavor, honey also reportedly boosts immunity and fights seasonal allergies (if you buy the produce locally). If you're going on a shorter run, the small packages you get at restaurants fit easily in your bag; For longer runs, stick a small squeeze bear in your hydration belt for an occasional shot.

Nutritional value per serving (1 packet):43 calories, 11.5 g carbohydrates, 1 mg sodium, 7 mg potassium

Snap Infusion Supercandy

Competitive athlete Eric Stoll wanted a refueling option that had great nutritional content but “didn’t taste like footy,” so he created Snap Infusion Supercandy. The five varieties offer different flavors and textures (everything from fruit chewy to chocolate), so you can find what you like best to get that quick hit of sugar plus antioxidants.

Nutritional value per serving (gummy):90 calories, 21 g carbohydrates, 25 mg sodium, 65 mg potassium

Hammer Nutrition Perpetuem

Indigestion during races is so common that it even has its own (deceptively benign) name: “runner’s stomach.” Most experts say this happens because during hard races and long runs, your body focuses on supplying your muscles with the blood they need and consequently sends less blood to your GI system. If your stomach sometimes rebels, try the easily digestible Hammer Nutrition Perpetuem, which contains a special blend of complex carbohydrates, proteins and fats instead of pure sugar, so your body doesn't tap into the protein in your muscles for energy.

Nutritional value per serving:270 calories, 2.5 g fat (0.5 g saturated), 54 g carbohydrates, 7 g protein, 220 mg sodium, 120 mg potassium