The sports nutrition market is big business. As in an estimated $58 billion sized global market, with growth forecasts to hit more than $100 billion by 2033. That’s a whole lot of bars, powders, gels, and gummies. With that kind of money on the line, the shelves and your social feeds will be jammed with competition jockeying for your attention and your cash.
At $2 to $6 per serving, the tab for fancy fuels can add up quick. Multiply that over a marathon or half marathon training cycle, and things can get really spendy. But pros and amateurs alike have gone far and fast for years with much simpler gas in the tank. Since we’ve fueled many a long run with Pop-Tarts, dates, or a handful of berries, we had to wonder: does your pre-run fuel need to be that specialized or expensive?
“Lower-tech, budget-friendly options like Rice Krispie treats and Pop-Tarts can be excellent fuel sources for runners — especially as pre-run snacks or for carb-loading,” Kate Emproto told us. She’s a Registered Dietician with RxRD Nutrition here in Charlotte, and a Novant Health Charlotte Marathon Ambassador. “That said,” she added, “higher-tech sports nutrition products can be more convenient and practical to use during a run, especially when portability and precise fueling matter most.”
That of course, is where the sports nutrition industry makes a living. Precisely-portioned gels, goos, bars, and powders can make it easier to know exactly what you’re consuming. Paired with their shelf stability and easy-to-open packaging, it’s hard to argue against their on-the-run convenience. But it’s not like you have to work terribly hard to free a banana from its skin, a Pop-Tart from its wrapper, or a handful of dates or pretzels from a Ziploc bag.
Of course, timing is everything. The more time you have before you run or race, the more opportunity to squeeze in a few more calories; like a bagel or a banana with peanut butter, dates with almond butter, or some kind of meal replacement bar. Just mind the fat content. If you’re snacking 30 minutes or less before the start, think quick-digesting carbs; like a plain banana, a package of fruit snacks, a gel, or yes — Rice Krispies treats or a Pop-Tart.
During shorter runs, you won’t need much if anything to stay gassed-up. For runs lasting longer than 75 minutes, Emproto suggests quick digesting carbs during the run for continuous energy. “Ideally, you want to start fueling after 30-45 minutes into the run, then every 30-45 minutes after that,” she says. Shoot for 30-60g of carbs per hour for runs lasting 75 minutes to three hours, and 60-90g of carbs per four for runs lasting longer. The rough math on that is about 1 to 2 gels, or 2 Rice Krispies treats, 3 or 4 pitted dates, or a Pop-Tart per hour.
For really, really long runs, your pace will probably allow for some real but easy-to-digest foods. That’s why you’ll find stuff like boiled potatoes and salt, peanut butter and jelly sandwiches, cookies, soups, and even bacon at aid stations during ultramarathon events.
As always, you don’t want to be experimenting with nutrition on race day. Pro tip: Check the event website FAQ page for info on hydration or nutrition stations. If they’re providing brands you’re unfamiliar with or don’t sit well with you, consider bringing your own.
Every runner’s tastes, preferences, and experiences differ. It takes time and practice to find the pre- and post-race combinations that work for you. For runners looking for a starting point, we asked some of our Novant Health Charlotte Marathon Ambassadors how they’re fueling-up before putting down the miles:
I’m team Pop-Tarts. I also love a plain bagel, or a bowl of bran flakes. I like to keep it light, and focus on fueling during the run/race with gels. – Devin Martin
Pre Run…apple sauce pouch and a pre-made shake. But man, now I want a pop tart. – Sarah Barton Thomas
Pre run and race nutrition is black coffee, a bagel with a nut butter, topped off with a banana. Then I wash down the first gel with an apple. In-race or run fueling is gels. (Currently loving the HUMA brand, great flavor and go down great, they even have some with caffeine and electrolytes. — Jeff Hudnall
For my pre-run, I like protein pancakes or half of peanut butter sandwich and I do the gels and applesauce with electrolytes as fuel. — Ramona Kelly
Pop-Tarts are essential! I eat Uncrustables shamelessly. If I’m out there for a while, a Ketone IQ shot, Precision Fuel gels and chews (also while on the go). Oatmeal with extra maple syrup. This is a safe space so sometimes I eat fruit snacks. Admitting I eat like a raccoon now that I’ve made a list. — Cara Hackett
Half a toasted Dave’s Killer Bread Protein Bagel with PB2 (powdered peanut butter) and wildflower honey. Very tasty & easy on the stomach. — Eric Smith
Protein oatmeal with blueberries and bananas, or raisin bagel with peanut butter and banana are my go to pre-run/race meal! I use UCANN gels and Swedish fish during long runs/races! — Martha Byard
Depending on how long of a run of course.. here are my go to’s: Dave’s Killer Bread with peanut butter and banana, and Strawberry Milkshake Pop-Tarts. Favorite post run, I’m team Uncrustables with a strawberry fairlife protein shake! — Rachel Holloway
Half a toasted Dave’s Killer Bread Protein Bagel with PB2 (powdered peanut butter) and wildflower honey. Very tasty & easy on the stomach. — Eric Smith
Real food, snack foods, and high-tech sports nutrition products can all be fuels for your training and racing. The bottom line is that the “best” fuel is the one that checks the most boxes for you. Weigh the price, portability, and performance of each during your training runs, and you’ll soon find what works best for you.
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