Fueling for ultrarunning workouts is a choice between whole foods and energy gels and bars or a combination of them. After 58 years of running and over 40 years as a distance runner always experimenting, I have found that whole foods work best for me. Scroll down to read about whole foods versus gels and bars.
Whole Foods vs. Gels & Bars: Fueling the Ultrarunner’s Journey
When you’re tackling distances that stretch beyond a marathon, every calorie counts. Ultrarunning demands a meticulous approach to nutrition, and a common debate among athletes is whether to rely on engineered energy gels and bars or to stick to the simplicity of whole, real foods. Both have their merits, but understanding the nuances can significantly impact your performance and overall race experience.
The Engineered Edge: Gels and Bars
Energy gels and bars have become ubiquitous in the ultrarunning world, and for good reason:
- Convenience: They are incredibly portable, easy to consume on the go, and require no preparation. This is invaluable when you’re running for hours and dexterity might be compromised.
- Rapid Absorption: Designed for quick digestion, gels deliver a concentrated burst of carbohydrates directly into your bloodstream, providing immediate energy when you need it most.
- Portion Control: Gels and bars offer precise caloric and nutrient breakdowns, making it easier to track your intake and hit specific targets.
- Electrolytes (often): Many products are fortified with electrolytes like sodium and potassium, helping to combat cramping and maintain fluid balance.
- Variety (of flavors): The market is flooded with different flavors and textures, offering some options to prevent flavor fatigue.
However, the downsides can be significant:
- Digestive Distress: For many, the concentrated sugars and artificial ingredients in gels can lead to nausea, stomach cramps, and even diarrhea, especially over long durations. This is often referred to as “gut rot.”
- Flavor Fatigue: Consuming sweet, often cloyingly artificial, flavors for hours on end can become unbearable, leading to a loss of appetite.
- Cost: Gels and bars can quickly add up, making them an expensive fueling strategy for consistent training and racing.
- Nutrient Deficiency: While they provide quick energy, they often lack the broader spectrum of micronutrients, fiber, and healthy fats found in whole foods.
- The “Bonk” Risk: Relying solely on simple sugars can lead to rapid energy spikes followed by crashes if not consistently managed.
The Power of the Plate: Whole Foods
Before gels and bars became mainstream, ultrarunners fueled themselves with real food. And many successful athletes still do.
- Digestive Harmony: Whole foods are generally easier on the digestive system. The fiber content helps regulate blood sugar, preventing drastic spikes and crashes, and providing a more sustained energy release.
- Nutrient Density: Fruits, vegetables, nuts, seeds, and lean proteins offer a wide array of vitamins, minerals, antioxidants, and healthy fats essential for recovery, immune function, and overall health beyond just immediate energy.
- Satisfying & Palatable: Real food often feels more satisfying and can combat flavor fatigue. Savory options like mini sandwiches, boiled potatoes, or even simple broths can be incredibly appealing when sweet gels become unappetizing.
- Versatility: The options are endless! You can tailor your whole food choices to your personal preferences and what your body tolerates best.
- Cost-Effective: Often, whole foods are a more economical choice in the long run.
The challenges of whole foods include:
- Preparation: Requires more planning and preparation pre-race and during aid stations.
- Portability: Can be messier and less compact than gels, though creative packing can mitigate this.
- Slower Absorption: While beneficial for sustained energy, they don’t offer the same immediate “jolt” as a gel.
- Perishability: Some whole foods might spoil or become unappetizing in warmer conditions.
The Hybrid Approach: Best of Both Worlds
For many ultrarunners, the optimal strategy lies in a hybrid approach.
- Training is Key: Experiment extensively during your training runs. What works for one runner might cause severe distress for another. Test different gels, bars, and whole foods in various combinations and conditions.
- Mix It Up: Use gels for quick energy boosts during tough sections or climbs, and supplement with whole foods at aid stations or during runnable sections when you have time to chew and digest.
- Listen to Your Body: This is paramount. If your stomach is rebelling against a gel, switch to something else. If you’re craving something salty, seek out real food options.
- Focus on Nutrient Density: Even when using gels, ensure your overall training diet is rich in whole, unprocessed foods to support recovery and long-term health.
- Consider Real Food “Gels”: Dates, mashed sweet potatoes, or homemade fruit purees can offer similar quick energy with a more natural profile.
Ultimately, there’s no one-size-fits-all answer. The ideal fueling strategy for an ultrarunner is highly individual. By understanding the pros and cons of both engineered fuels and whole foods, and by diligently experimenting during training, you can discover the winning combination that keeps you strong, energized, and enjoying every mile of your ultrarunning adventure.
