Running Fuel 101 + Real Food Options - Snacking in Sneakers (2024)

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 keepenergy 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 bananasas 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 seriesis 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.