Hey, triathletes! While energy gels are a popular go-to for race day nutrition, they’re not everyone’s cup of tea. Whether you’re looking to save some money, avoid stomach issues, or just want to try something different, there are plenty of alternative fuelling strategies to keep you energized through the swim, bike, and run. Let’s explore ten fantastic alternatives to energy gels that can power you through your triathlon.
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1. Bananas
Why: Nature’s energy bar, bananas are packed with easily digestible carbohydrates and potassium, which helps prevent cramps.
How to Use: Slice them into manageable pieces and store them in a plastic bag in your bike or run belt.
Pros:
Natural and easy to digest
High in potassium, which helps prevent cramps
Convenient and inexpensive
Cons:
Can be bulky and hard to carry in large quantities
May bruise easily and become messy
2. Dried Fruit
Why: Dried fruits like raisins, dates, and apricots are rich in natural sugars and provide a quick energy boost.
How to Use: Keep small portions in a resealable bag or container, and munch on them during the bike or run.
Pros:
Rich in natural sugars for quick energy
Portable and easy to store
Long shelf life
Cons:
High fibre content can cause digestive issues for some
Can stick to teeth and be difficult to chew
3. Nut Butter Packets
Why: Nut butters (like almond or peanut) provide a good mix of protein, fat, and carbs, offering sustained energy.
How to Use: Single-serving packets are convenient to carry. Squeeze directly into your mouth or onto a piece of fruit.
Pros:
Good mix of protein, fat, and carbs for sustained energy
Convenient single-serving packets
Delicious and satisfying
Cons:
Can be heavy and dense
May cause stomach issues if consumed in large quantities
4. Energy Bars
Why: There are many brands that offer bars made with whole foods, providing balanced nutrition with minimal processing.
How to Use: Cut them into smaller pieces for easier consumption on the go.
Pros:
Balanced nutrition with a mix of carbs, protein, and fats
Variety of flavours and types available
Easy to carry and portion
Cons:
Can be expensive
Some bars may be hard to chew and digest quickly
5. Homemade Energy Balls
Why: Customize these with your favourite ingredients like oats, honey, nuts, and dried fruits for a portable, energy-packed snack.
How to Use: Make small, bite-sized balls and store them in a container or resealable bag.
Pros:
Customizable to your taste and dietary needs
Natural ingredients with no preservatives
Easy to make and store
Cons:
Requires preparation time
Can be messy to handle during the race
6. Rice Cakes
Why: Simple and easy on the stomach, rice cakes can be topped with a bit of nut butter or jam for added flavour and energy.
How to Use: Wrap individually and store them in your bike pouch or run belt.
Pros:
Simple and easy on the stomach
Light and easy to carry
Can be topped with various spreads for added nutrition
Cons:
Low in calories, may not provide enough energy alone
Can become dry and hard to swallow
7. Pretzels
Why: Pretzels provide quick carbs and are salty, helping to replenish sodium lost through sweat.
How to Use: Carry a small bag of pretzel sticks or mini pretzels for easy snacking.
Pros:
Provide quick carbs and are salty, helping to replenish sodium
Light and easy to carry
Inexpensive
Cons:
Can be dry and require water to swallow
Lower nutritional value compared to other options
8. Honey Packets
Why: Pure honey is a natural source of carbohydrates and provides a quick energy spike.
How to Use: Single-serving honey packets can be consumed directly or added to other foods.
Pros:
Natural source of quick energy
Convenient single-serving packets
Easily digestible
Cons:
Very sweet, which some might find overwhelming
Sticky and can be messy if not handled carefully
9. Chia Seed Energy Gel
Why: Chia seeds are packed with omega-3 fatty acids, protein, and fibre, providing a steady energy release.
How to Use: Soak chia seeds in water with a bit of lemon juice and honey to create a gel-like consistency, then carry it in a small, resealable container.
Pros:
Packed with omega-3 fatty acids, protein, and fibre
Provides a steady energy release
Easy to make and customize
Cons:
Requires preparation and time to soak
Gel-like texture might not be appealing to everyone
10. Chocolate/Sweets
Why: Hyper-palatable, carb and fat heavy, and easy to eat.
How to Use: Carry either bars or snack bags with whichever snack you like. These may be best saved for portions of the race when you need a pick-me-up!
Pros:
Calorie dense and easy to digest
Quick boost of energy
Hyper-palatable
Cons:
Lower nutritional value
Certain items may melt
Tips for Using Alternative Fuels
Test During Training: Just like with energy gels, it’s crucial to test any new fuelling strategy during your training to ensure it sits well with your stomach and provides the energy you need.
Hydration is Key: Many of these alternatives require you to drink water alongside them to aid digestion and absorption.
Mix and Match: Feel free to combine different alternatives to keep your nutrition varied and exciting throughout the race.
Portion Control: Prepare and portion your fuels into easy-to-access sizes to avoid fumbling during transitions or on the move.
Conclusion
Fuelling your triathlon doesn’t have to rely on energy gels. With a bit of creativity and preparation, you can find plenty of natural and cost-effective alternatives to keep you energized and performing at your best. From bananas to homemade energy balls, these options cater to a variety of tastes and digestive preferences.
Do you have a favourite alternative fuel or a recipe for homemade energy snacks? Share your thoughts and tips in the comments below! Let’s fuel our bodies right and conquer those races with confidence. 🚴♀️🏃♂️🏊♂️
Stay tuned for more triathlon tips and nutrition strategies. Happy training!
