Fuel for Long Runs: 6 Stomach-Tested Strategies to Keep Going

Looking for ways to fuel for long runs? 
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⛽You know, stuff you can easily carry in your pack that...

• You can actually eat or drink
• Doesn't taste like cardboard
• Won't break the bank, and...
• Won't wreck your gut

WeeViews member Madi Smith recently set off on the 'Tour de Fuel' to find out what works to help you go the distance.
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Check out her "fuel for long runs" favorites + 6 stomach-tested fueling strategies.

But after that, fueling gets a little fuzzy...

• Most coaches, blogs, and running books suggest that runners experiment with fuel sources during training
• Why? So you can dial in your fuel for long runs by the time of the goal race. 

That's great. But the throw-it-at-the-wall approach isn't ideal...

• Experimenting can get expensive
• Trying yet another gel, drink, bar, or gummy, can feel intimidating
• And if your gut rejects your fuel pick, or you just can stand to eat it, the whole thing can be frustrating

Tired of trying to figure out fuel for long runs? I did some of the work for you. 
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I selected some of the brands I see most commonly at aid stations and the fuel types I see runners use most often: 

• Gels
• Chews
• Bars

⛽The early fueling experiments
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I'm an ultra trail runner by heart. I began running consistently after a life-changing ankle surgery a little over two years ago. I ran my first marathon in April and my first trail ultra in May. 

• I fueled these races with the same two fuel sources (pretzels and liquid Glukos gel). 
• I did what the experts said: I trained with the fuel I used during my races. But eventually I reached a tipping point.

😭The same fuel for miles of trail and hours of running got BORING!

• Pretzels and lemon-lime sugar water for almost twelve hours straight? 
• I was going out of my mind. 
• I stopped fueling 40 miles into the Ice Age Trail Endurance Run 50 Miler. 
• I hit the wall at 45 miles and struggled my way to the end, with a smile on my face, nonetheless. 

While I am happy with my performance in my first ultra, I now recognize that a varied and nutrition-backed fueling strategy would have made for a more enjoyable, healthy, and stronger race.
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⛽So I set off on the 'Tour de Fuel' to find some stuff and strategies that work.

As part of the 'Tour de Fuel,' I created my own rating system to test 22 different fuels (mainly gels, bars, and chews).
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What follows is a comparison of my experience with each fuel source, based on:

• Weight
• Total carbs per serving
• Total calories per serving
• Taste accuracy
• Ease of consumption

✅As an often self-supported runner, it is important, in my experience, to have lightweight fuel that is high in nutrition.

• Carrying eight hours (or more) worth of fuel on my person adds an additional challenge to endurance running. 

✅Though debatable and dependent on each runner’s unique needs, it is often suggested to consume:

•  40-60 grams of carbs and 100+ calories per hour on a distance run. 

✅Finally, some fuel sources are easier to actually eat than others.

• Taste and ease of consumption are important factors when I look for a consistent fuel source. 
• I want something that I can enjoy eating.
• I don't want to be repulsed by my fuel picks, after I have been on my feet running longer than I spend in my office working. 

👇Check out the list below for my comparison of 22 sources of fuel for long runs...👇

I can’t say I necessarily loved all these fuel sources. I humbled myself by putting my personal preferences aside and trying to give a review that is still inclusive of all taste preferences.
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Here are a few things I learned running a ton of miles and chowing down on 22 different fuels:
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⛽The lightest weight fuels I tried 

• Xact Nutrition Bars, followed closely by GU gels and Honey Stinger gels. 
• All came in at right around one ounce and all had 100 calories, so close in nutrition content. 
• I think the main difference between these products is that Xact is a gummy, chewy bar (like a long, lighter chew). It is made of real fruit. 
• The two gels are easily found at a running shop or grocery store. 
• Honey Stinger gels are made with organic honey as the carb source. 
• GU gels take their carbs from maltodextrin and fructose. 

⛽The fuel source with the highest ratio of calories to weight are bars

• Specifically the Skratch Labs energy bar.
• However, what this experience has mostly taught me is that bars are not my preferred fuel source. 
• Though high in calories, they are dense and require more energy to consume. 
• I found it difficult to chew through all of the bars when I was fatigued on the trails. 
• I found that my preference is for Huma gels. 

⛽To keep things interesting and to avoid fuel source fatigue while on really long runs...

• I will plan to have Huma gels, Skratch chews, electrolytes, and a few whole food sources of fuel with me...
• Pretzels, peanut butter, and bananas
• I enjoyed experimenting with my fuels. 

Sometimes I powered through something I really did not enjoy, which is what I am hoping this helps you avoid. 
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However, each runner is unique.

Still not sure how to fuel your runs?
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Check out these six styles of fueling to help you go the distance...
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⛽1. The Infrequent Fueler

• Clif Bars might be a great option for you. 
• They are calorie dense. 
• Even though they take more energy to consume, staying on top of fueling is easier with these dense fuel sources.

⛽2.The Fast Fueler 

• If you like to get fuel in your body fast and don’t prefer to take the time to enjoy a metaphorical homemade lunch on the trail, gels are your best bet. 
• They include enough carbs and calories to get you through your run and require little effort to consume. 
• Try Huma gels, as they feel thinner, and the taste is more subtle than other brands, making them easy to consume while running.

⛽3. The Pure-Liquid Fueler 

• You like to fuel with liquids. 
• Weight isn’t as important to you on a run, so carrying extra water to mix in powders is an option. 
• Or maybe you go packless and only take handheld bottles or soft flasks. 
• You can’t go wrong with Skratch Super High-Carb mix. 
• It packs a punch with calories, is easy on the stomach, and includes important electrolytes to double for some hydration benefits.

⛽4. The Whole-Food Fueler 

• Your first preference is to take whole foods with you on long runs. 
• You prefer bananas, peanut butter, apples, chia seeds, maybe even pretzels. 
• If you are looking for a lighter but still packed fuel source, experiment with Huma Chia Energy Gels. They taste like whole foods and include many ingredients you might already be using.

⛽5. The 'I’ll Take Whatever' Fueler

• You are not very picky. 
• You may have a stomach of steel, have no dietary restrictions, and prefer to race light. 
• You pick up whatever there is at an aid station. 
• I suggest researching what fuels are available at your next race. 
• Make sure you train with those so your body gets used to consuming that source of fuel. You'll know what flavors you might get tired of, and you can prepare for how much you need to take from each aid station.

⛽6. The 'On a Budget' Fueler 

• You are a runner on a budget. You prefer to not spend all your running budget on fuel. You might try GU brand. Their fuels are lower cost than some of the other brands available, and they are often widely available in many different flavors at your local running shop.

I hope you have as much fun fueling as I do now!
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Fuel well, fuel often, and run far.

Share yours in the comments or create a WeeView and give us all the juicy details about your favorite fuel for long runs.