Fueling on the Trails: Real Food vs Gels in Ultras
by Map Medal
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When you’re deep into an ultramarathon, every calorie counts. Your body constantly craves fuel to power those long, grueling miles over varied terrain. But the age-old question remains for ultra-runners everywhere—should you stick to real food or rely on energy gels?
Whether you’re a seasoned trail veteran or tackling your first ultra, understanding how to fuel properly can make or break your race. This blog dives into the pros and cons of real food versus energy gels, helping you decide which option works best for you.
Why Fueling in Ultras is Vital
Ultramarathons push your body to its limits, often lasting hours or even days. By the time you finish, your body may have burned thousands of calories. Maintaining steady energy levels is non-negotiable to avoid the dreaded bonk or fatigue.
Fueling effectively not only sustains your physical performance but also helps you maintain focus. Many ultra-runners adopt a nutrition strategy aimed at consuming 200–300 calories per hour. But deciding what to eat often becomes a personal challenge.
Understanding the two popular fueling strategies, real food and energy gels, is the first step to nailing your nutrition plan.
Real Food on the Trails
Fuel your adventures with wholesome, nutritious snacks. Say goodbye to processed energy bars and hello to real, trail-ready food.
What is Real Food for an Ultramarathon?
Think bananas, boiled potatoes, peanut butter sandwiches, energy bars, and salty snacks like pretzels or crackers. Real food is anything with a recognizable ingredient list, often minimally processed and easier on the stomach for many runners.
Pros of Using Real Food
- Sustainable Energy: Real, whole foods provide sustained energy over time. Complex carbs, healthy fats, and proteins digest slower than simple sugars, giving you more stable energy during long efforts. A peanut butter wrap or avocado toast, for example, can keep you feeling fuller for longer.
- Taste Variety: After a few hours on the trail, many runners experience “flavor fatigue.” The sugary taste of energy gels might lose its appeal. Real food offers different flavors and textures, from savory to sweet, keeping things interesting.
- Digestive-Friendly for Some: Simple sugars from energy gels can be harsh on sensitive stomachs. Real foods, such as boiled potatoes sprinkled with salt, can be easier to digest for runners prone to GI issues.
- Sodium and Electrolytes: Salty snacks naturally replenish essential electrolytes like sodium, helping you sustain hydration and muscle functionality.
Cons of Using Real Food
- Weight and Bulk: Carrying real food on the trail is less convenient than tucking a few gels into your hydration pack. Larger items like sandwiches take up more space and can add unnecessary weight.
- Preparation: Real food often requires advance preparation and packaging, which can add effort before race day.
- Messiness: Handling greasy or crumbly snacks with sweaty hands mid-race can get messy fast. Think peanut butter fingers on all your gear!
Energy Gels on the Trails
Fuel your adventures with quick, convenient energy. Perfect for long runs, hikes, or bike rides.
What Are Energy Gels?
Energy gels are single-serving packets of simple sugars (carbs) designed to provide quick bursts of energy. Popular among endurance athletes, they often contain added electrolytes, caffeine, or amino acids to support performance.
Pros of Using Energy Gels
Convenience
Energy gels are lightweight and easy to pack. They efficiently fit into hydration-vest pockets, waist belts, or even shorts, making them highly convenient for ultramarathons.
Fast Energy
Gels are absorbed quickly into the bloodstream, giving you almost instant energy. Ideal for moments when you need a quick boost during a climb or after hitting a low point.
Pre-Portioned
With gels, there’s no guessing. Each packet offers a precise calorie count, often between 90–100 calories, making calorie management during a race straightforward.
Wide Variety of Flavors
Gels come in a spectrum of flavors (berry, chocolate, coffee)—and even oddities like “birthday cake” to suit every palate.
No Prep Needed
Unlike real food, gels require zero preparation, saving valuable time before and during the race.
Cons of Using Energy Gels
- Flavor Fatigue: The same sugary flavor over hours (or days) can become unappealing. After gel number 10, you might find yourself craving real food.
- Digestive Issues: For runners with sensitive stomachs, consuming too many gels can lead to bloating, nausea, or cramping. The concentration of sugar may overwhelm some digestive systems under intense exertion.
- Nutritional Gaps
Because gels are mostly sugar, they lack the balanced nutrients like protein or fats that real food offers.
Finding the Perfect Balance
The truth is, there’s no one-size-fits-all answer when it comes to fueling ultras. Every runner’s needs, preferences, and stomach tolerances vary. Most ultra-runners benefit from combining both real food and gels into their nutrition plan.
Tips for Combining Real Food and Gels
- Test, Test, Test: Practice fueling during training runs to find out what works best for you. This minimizes surprises on race day.
- Plan for Tough Terrain: Use energy gels during uphills or technical sections where eating real food might be challenging.
- Mix Textures and Flavors: Alternate between sweet gels and savory real food. For example, a gel every hour paired with salty pretzels or a banana.
- Consider Race Aid Stations: Many ultras stock aid stations with snacks, sandwiches, or soup. Plan your personal stash to complement what the organizers provide.
- Stay Ahead of Fueling: Start eating early in your race and continue consistently. Many runners make the mistake of waiting too long to refuel, leading to unnecessary energy dips.
- Listen to Your Body: Pay attention to how your stomach feels. If gels are causing issues mid-race, switch to blander options like potatoes or rice balls.
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The finish line awaits—will you cross it?
Your Fueling Strategy = Your Success
Fueling strategies can greatly impact your performance and overall experience during an ultramarathon. While energy gels offer quick convenience, real food provides balanced, sustainable energy. Combining the strengths of both can optimize your race day nutrition.
If you’re new to fueling or still figuring out the right mix, trial and error is your best friend. Pay attention to your body, practice during training, and tweak your plan based on what works (or doesn’t). Remember, the ultimate goal is to enjoy the trails and cross that finish line strong, energized, and smiling.
Happy running, and may your fuel keep you going the extra mile!
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