Non-"Sports" Foods for Running
This blog provides general information. To dial in on your individual needs or for more information of any of these topics, please consult a Registered Dietitian.
There’s a reason that energy gels, chews, and bars are so popular:
1) They’re formulated with carbs that can be quickly converted to energy by our bodies, and
2) They are conveniently packaged for fueling on the run.
Sports nutrition products can be so helpful for runners who want to fuel well before, during and after working out. But regular, non-sports labeled, unpackaged, and/ or unprocessed foods can be used as running fuel too.
Should we use “Normal” Foods for Fuel?
I’m not saying anyone SHOULD try to use non “sports” foods instead of packaged sports food items. I’m just saying you CAN if you want to or if you need to.
For example, if you run out of your chews or gels and want to head out for a run, you can probably find something in your fridge or pantry to bring, even if it isn’t as convenient as the product your normally use.
If you don’t want to spend a lot of money on gels or chews (which are essentially just sugar in a nice package, marketed for performance) you can buy regular candy on the cheap.
Some runners are particularly interested in choosing only “natural” or unprocessed food items (I am not encouraging this… I’m just acknowledging that some people take this approach).
This blog will help you determine how to choose regular foods that will provide the body with fast energy.
Refresher on Glucose
Glucose is a single sugar molecule in the bloodstream that the body uses as fuel.
All carbs are converted to glucose.
Please read Fueling on the Run for more details.
The Glycemic Index
The Glycemic Index ranks carbs based on how fast they be converted to glucose to the blood stream.
The Glycemic Index is generally used to help people (especially those managing diabetes) to avoid foods that will quickly spike blood sugar. For many people, avoiding a fast rise in blood sugar is important.
Meanwhile, the purpose of sports gels, chews and energy drinks is increase blood sugar quickly to provide fast energy. If you’re looking to replace these sports food products with regular foods, items with a high Glycemic Index will be effective choices for fueling on the run.
On the Glycemic Index, straight glucose is a 100. Many sports gels and chews have glucose as the main ingredient.
White bread is also 100 on the glycemic index. (Of course, it’s not convenient to bring slices of white bread on your run, I recognize that.)
Other examples of high-glycemic foods:
candy
fruit roll-up
sweetened juices
potato chips
raisins
dry cereals (not whole grain).
The Glycemic Load
The Glycemic Load accounts for serving size. This matters because some carbs can become glucose in the blood stream super fast… but there’s hardly any glucose in a serving size.
For example, watermelon is ~70 on the Glycemic Index, that’s pretty high. But the Glycemic Load is a 4. This means that even if you did want to bring watermelon along on your run (logistically not a good option) you would have to bring and ingest SO MUCH watermelon to significantly spike your blood sugar to fuel your body on the run.
An Effective Choice
In short, if when looking for a non “sports” food item to fueling on the run, something that has a high ranking on the Glycemic Index and a high Glycemic Load would work well.
My current go-to items for a hit of energy as I head out for a workout are nerd gummies or butter shortbread cookies. If I’m on the treadmill I’ll sip one of my son’s juiceboxes. I buy him the less sugar kind which is clearly not ideal for my purposes, but that’s what we have in the fridge and it’s better than water.
To dial in on your individual needs or for more information of any of these topics, please consult a Registered Dietitian.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.