The 10+ Best Alternatives to Running Gels

If you’ve ever relied on energy gels to fuel your runs, you know they're not exactly ideal. Sure, you get an initial jolt of ("fake") energy. But it's always followed by the inevitable sugar crash. Plus, because the ingredients in these gels aren't exactly friendly for your gut, you run the very real risk of mid-run stomach issues.

The good news? You don’t have to suffer through the downsides of energy gels to keep your endurance up. Whether you prefer a cleaner supplement, whole-food sources, or a hydration-based option, there are plenty of energy gel alternatives that can fuel your run without the drawbacks.

Here are the 10 best energy gel alternatives (plus an extra recommendation if you're just not ready yet to ditch them altogether) to fuel your next run.

Top 10 Running Gel Alternatives

1. HELO Energy Gummies: Best Overall

HELO Energy Gummies are one of the best running gel alternatives because they provide natural fuel without excessive sugar, artificial stimulants, or the dreaded mid-run crash.

Because they're formulated for maximum efficiency and digestibility, HELO gummies deliver a balanced carb release that keeps you going strong without the crash-inducing spike of high-sugar alternatives.

Key Benefits:

• Balanced energy release: no sugar spikes or crashes
• Gentle on the stomach: no bloating or nausea
• Tastes great: no more choking down a thick, artificial gel
• Easy to chew on the go: no messy packets or water chugging required
• Convenient and portable: small, resealable packs fit easily in your pocket, bag, or running belt

Athletes love HELO because it's not just about avoiding the bad — it’s about delivering the best possible fueling experience. Their low-sugar formula, combined with their easy-to-chew consistency, means they can even be chewed mid-run to deliver fast, reliable fuel without the usual drawbacks.

Bottom line: HELO’s formula delivers the energy you need without the digestive drama, making it the most well-rounded alternative to running gels, as well as an ideal choice when choosing the best caffeine supplements and caffeine gummies for athletes.

Check out the full variety of HELO energy gummies here

2. Energy Chews: Best for Smaller Carb Hits

Energy chews like Clif Bloks or GU Chews give you the same carb boost as gels but in smaller, easier-to-digest portions. Instead of one big sugar hit, you can control your intake a bit more than you can with gels.

Key Benefits:

• Flexible dosing – take one or two at a time, instead of a full gel
• More chewable, less mess, with no sticky residue like you can get with gels
• Good variety of flavors and brands

Bottom line: If you struggle with the overwhelming sweetness — and the "dosage" quantity — of gels, chews are a decent alternative.

3. Dried Fruits (Especially Medjool Dates) – Best Whole-Food Energy Source

Dried fruits are nature’s original energy gels — packed with fast-digesting carbs, potassium, and fiber. But not all dried fruit is created equal. Medjool dates, in particular, are a powerhouse for endurance athletes.

Key Benefits:

• High in natural glucose and fructose for fast-acting, sustained energy
• Rich in potassium to support hydration and muscle function
• Portable and non-messy – no sticky gels or packaging waste

Bottom line: While other fruits like raisins, figs, and dried pineapple are also great options, Medjool dates offer the perfect mix of carbs, minerals, and digestibility, making them a natural choice to fuel your next run.

4. Honey & Maple Syrup Packets: Best for Quick, Natural Energy

For runners who want a pure, fast-digesting sugar source without artificial ingredients, honey and maple syrup packets are a good choice. Brands like Untapped and Honey Stinger provide quick energy without the synthetic flavors or maltodextrin — the carb behind sugar spikes — found in traditional gels.

Key Benefits:

• 100% natural sugars with no artificial sweeteners or preservatives
• Easier on digestion compared to traditional gels
• Antioxidants and minerals – maple syrup contains electrolytes like manganese and zinc
• Convenient, mess-free "packaging" makes them perfect for mid-run fueling

Bottom line: Both honey and maple syrup deliver a similar quick-carb boost, but maple syrup has added minerals that help replenish electrolytes lost through sweat.

5. Electrolyte Drinks: Best for Hydration + Energy

One of the problems with gels is their tendency to cause dehydration. Electrolyte drinks (like Tailwind, Nuun, or Skratch Labs) don’t have this problem. These drinks contain carbohydrates for fuel while also replenishing the sodium, potassium, and magnesium lost through sweat.

Key Benefits:

• Combines fuel and hydration, so there's (theoretically, at least) no need for extra water intake
• Can be more stomach-friendly than thick, sugary gels
• Supports all-around endurance and recovery

Bottom line: These drinks are good for runners who struggle with dehydration and lost electrolytes, and prefer a liquid-based fuel source.

6. Applesauce Squeeze Pouches: Best for Gentle Digestion

Applesauce pouches, like those from GoGoSqueez, aren't just for toddlers anymore. For runners, they offer a smooth, easy-to-digest carbohydrate source, making them one of the most gut-friendly alternatives to energy gels.

Key Benefits:

• Natural fruit-based energy
• No artificial additives (as long as you buy single-ingredient applesauce)
• Soft texture that's fairly easy to consume mid-run

Bottom line: If you want something with a similar consistency to gels but without the added sugar or preservatives, applesauce pouches might be a good choice.

7. Energy Bars & Rice Balls: Best for Longer Runs

Some runners prefer solid food for longer runs, and energy bars or rice balls (a staple in ultra-endurance racing) can deliver slow-burning carbs without the gut discomfort of gels.

Key Benefits:

• More substantial fuel that's great for long distances
• Easy to customize with many clean, whole-food options
• Can include protein and fats to support sustained energy

Top choices: Skratch Labs Bars made with real ingredients like nut butters, oats, and fruit, or homemade rice balls (preferred by endurance athletes).

Bottom line: These options are best for runs over 90 minutes, where solid fuel helps prevent hunger and energy dips.

8. Coconut Water: Best Natural Electrolyte Source

Coconut water is nature’s original sports drink, packed with electrolytes like potassium, sodium, and magnesium to keep you hydrated, while also providing a small amount of natural sugar for energy. Recommended brands here include Harmless Harvest, Vita Coco and ZICO.

Key Benefits:

• Great source of potassium to help prevent muscle cramps
• No artificial additives, synthetic flavors, or dyes
• Gentler on your stomach than many electrolyte drinks

Bottom line: For runners who prefer a hydration-based energy source, coconut water is an all-natural alternative that replenishes electrolytes while providing light, steady fuel.

9. Nut Butter Packets: Best for Slow-Burning Energy

For endurance runners who need long-lasting fuel, nut butter packets (like Justin’s Almond Butter) provide healthy fats, protein, and slower-digesting carbs to keep energy levels stable.

Key Benefits:

• Sustained energy release that prevents sugar crashes
• Rich in healthy fats and protein
• Compact and portable

Bottom line: While nut butter isn’t as quick-acting as gels, it’s a great complementary fuel for long-distance runners who need a more substantial energy source during extended runs.

10. Oatmeal Squeeze Pouches: Best for Pre-Run or Long Runs

Oatmeal squeeze pouches (like MUSH) offer a smooth, easy-to-eat fuel source packed with complex carbohydrates, fiber, and natural sugars. These are great for pre-run fueling or mid-session energy on distance runs.

Key Benefits:

• Complex carbs for sustained energy with no sugar spikes or crashes
• Smooth texture and easy to digest
• Great mix of carbs and fiber to keep energy levels steady

Bottom line: If you want a more substantial option than gels but still need something portable, oatmeal pouches strike a nice balance between fuel and digestibility.

11. Better Gel Choices (If You’re Not Ready to Give Them Up Completely)

We get it — not everyone wants to ditch gels entirely. If you’re looking for a cleaner, more stomach-friendly version, brands like Huma and Spring Energy are better choices than traditional gels. They use real food ingredients and skip artificial sweeteners and maltodextrin, which can cause stomach issues for some people.

Key Benefits:

• No artificial sweeteners or preservatives
• More stable energy
• Real food-based formulas featuring ingredients like fruit, chia, and whole carbs

Bottom line: If you still want a gel but hate the sugar crashes and stomach problems, these are two of your best options.

Final Thoughts: Find What Works for You

While traditional energy gels may have their place for some people, they're not your only option. And for many runners, they’re not the best option.

Whether you’re looking for a low-sugar alternative like HELO, a natural replacement like dried fruits or honey, a hydration-based fuel source like electrolyte drinks, or a high-caffeine pre-workout supplement, there’s something for you on this list.

We are, of course, biased. So we'd love for you to give HELO Energy Gummies a try. You’ll feel the difference!