With temperatures cooling and major marathons in Chicago, Berlin, and New York fast-approaching, now is a great time to commit to a longer-than-usual bike ride, run, or other endurance activity. As you’re pounding out the miles, though, staying energized is essential.
“Packing a carbohydrate-based snack can make a difference between finishing strong or struggling through the last miles,” Jena Brown, RD, CSSD, an endurance dietitian and owner of Victorem Performance Nutrition in Texas, told Health.
But with so many options out there—from specially-formulated gummies and gels to Rice Krispies Treats—how can you choose the best fuel to get you through your workout? Here’s what three sports dietitians had to say.
Many people eat before a workout, but that doesn’t always provide enough fuel if you’re planning to exercise for over 75 minutes, Brown explained.
During lengthy workouts, muscle glycogen—your store of carbohydrate fuel—starts to run low, which can lead to early fatigue or even low blood sugar. (On the trail, athletes refer to this as bonking.)
So during a workout, you’ll need more carbs to restore your energy, according to Allison Childress, PhD, RDN, LD, CSSD, a sports dietitian and associate professor in the department of Nutritional Sciences at Texas Tech University.
“Research shows that carbohydrate intake during endurance exercise improves time to exhaustion, power output, and mental focus,” Childress told Health.
Importantly, she added, it’s also crucial to drink water while snacking during a long workout; eating carbs without fluids can lead to gastrointestinal issues and delay the fueling benefits your muscles need.
When you’re headed out for a long workout, there are a number of different carb-rich snack options that you can consider adding to your pocket or bag.
Whole Foods
If you’re looking for something with enough carbs to fuel you mid-workout, chances are you can keep it simple and find something in your pantry that fits the bill.
The best options are portable, fast-digesting carbs that contain minimal amounts of fat, protein, and fiber, Childress said, as these can slow absorption and possibly trigger cramping. She said that can include:
- Bananas: They’re high in glucose and potassium, a natural electrolyte to keep you hydrated.
- Dates: They contain both glucose and fructose—two simple carb sources that directly energize your muscles.
- Dried fruit (such as raisins or figs): Containing natural sugars, dried fruits make for a quick, effective source of carbs.
- Applesauce pouches: These are a low-fiber carb option that are conveniently packaged, too.
- Boiled potatoes: When peeled and lightly salted, they act as both a good source of carbohydrates and sodium, a natural electrolyte that’ll help keep you hydrated.
Bars
Bars specially formulated for athletes are a popular choice—they’re portable, often reasonably priced, and come in many tastes and textures.
If you’re planning to snack on one during a longer workout, choose a bar that’s low in fiber and rich in carbohydrates, Laura Kruskall, PhD, a sports nutritionist and director of the Nutrition Services program at the University of Nevada, Las Vegas, told Health. High-fat, high-fiber bars can trigger bothersome gastrointestinal symptoms.
These bars can be excellent mid-workout snacks, but there are a few potential drawbacks:
- Bars must be chewed and swallowed, which may not be the most convenient option (especially if you’re trying for a personal best).
- Bars often lack electrolytes, such as sodium and potassium, that are lost while you sweat, said Kruskall. “It is important to replace carbohydrates, electrolytes, and fluid during exercise that results in losses of these,” she said.
Gels
“During high-intensity or long-duration exercise, the goal is to get fuel out of your stomach, into your bloodstream, and to your brain and muscles as quickly as possible,” Brown said. Gels do an excellent job of this, she added.
Even though they’re a great source of fuel, it may be slightly more difficult to find gels with a texture and flavor you enjoy (or can stomach).
Certain gels are sticky, thick, overly sweet, or hard to swallow without water, while others can lead to gastrointestinal symptoms for some people, Brown explained. So finding a gel that works for you may take a bit of experimentation.
When shopping for gels, Brown recommended:
- Buying gels that contain multiple carb sources—such as glucose and fructose—to enhance digestion and absorption.
- Avoiding products that contain artificial sweeteners and colors.
- Finding other sources of electrolyte replacement, as not all gels have them.
Gummies
Gummy “energy chews” provide quick-digesting carbohydrates that are easy on the stomach, according to Brown. They can also help satiate you and delay hunger as you’re exercising, she said.
There are a few things to keep in mind before giving energy chews a try, though. Unlike gels, they may be a less convenient option since they must be chewed.
Brown also said it’s important to purchase gummies that don’t contain artificial food dyes, preservatives, or artificial sweeteners, and to find brands that are tested and certified by a third-party agency, such as NSF Certified for Sport or Informed Sport.
The Less Traditional (And Sweeter) Options
Sugar is the most basic kind of carbohydrate out there, so can candy and sweet treats fuel your long workouts? According to athletes on social media, Nerds Gummy Clusters and Rice Krispies Treats will do the trick.
Kruskall doesn’t disagree—when it comes to candy in particular, she said it can supply you with the carbs you need during a workout. Plus, “candy is probably going to be cheaper” than your gummies, gels, or bars, she added.
It’s a similar story for Rice Krispies Treats—the combination of “rice cereal with the marshmallow provides fast-digesting carbs, making them an easy and rapid energy source,” said Childress.
Some athletes might even find them more appealing than candy, since Rice Krispies Treats can be easily carried, and don’t melt or harden when exposed to heat or cold weather, she explained.
But Nerds Gummy Clusters and Rice Krispies Treats have the same pitfall—both lack vitamins, minerals, and electrolytes that are often found in snacks designed specifically for working out, Childress and Kruskall explained.
Also, these and other sweets may not sustain your energy as well, particularly over long periods of time. So if you do choose to go that route, Childress recommended pairing your treat with a more substantial carb source that contains electrolytes, such as one of the snacks listed above.
There are pros and cons for every type of workout fuel, and choosing the best one for you should depend on cost, activity type, gastrointestinal sensitivity, and personal taste.
At the end of the day, the best snack is the one you’ll eat and enjoy. “Many times, palatability is what ensures athletes actually get the fuel they need,” said Childress.
Regardless of which snack you choose, make sure you are fueling your body when you commit to a longer workout. Listen to your body—lightheadedness, fatigue, or mental fogginess are clues your body needs more carbs, Brown explained. Plus, pay attention to environmental factors such as heat and humidity that may increase your fuel and fluid needs, Childress added.
But, as a general rule of thumb:
- Reach for your snack when you hit the 75 to 90 minute mark, Brown recommended.
- Aim to consume roughly 30 to 60 grams of carbohydrates per hour of exercise, said Kruskall; however, ultra-endurance athletes may need up to 90 grams per hour, Childress noted.
