Tired of Energy Gels? Here Are the Best Alternatives for Runners, Cyclists, and Hikers

If you've ever grabbed a gel mid-run, forced it down with a grimace, and spent the next mile wishing you'd eaten something else, this post is for you. 

Energy gels have dominated endurance sports nutrition for decades for a very good reason. They are fast and effective and do one job really well - fast energy. But athletes are increasingly looking for alternatives to energy gels that taste like real food, don't destroy their stomach, and fuel performance. Whether you're training for a marathon, grinding out a century ride, or moving through the mountains on foot, there's a growing world of natural energy gel alternatives built for exactly the way you move.

Let's break down what makes a great gel alternative, the best options for every sport, and why real food deserves a seat at the fueling table.

Why Are Athletes Looking for Energy Gel Alternatives?

Energy gels work. That's the honest answer. They deliver fast carbohydrates in a small, portable package and for high-intensity racing, that is incredibly important. But they come with trade-offs that are hard to ignore after enough miles:

• GI distress. Concentrated maltodextrin and fructose hit the gut hard, especially during high-intensity efforts. GI issues are one of the leading causes of DNF (did not finish) at ultramarathons and triathlons.
• Flavor fatigue. After your third gel of a long ride or run, the sweetness becomes almost unbearable. Many athletes call this "gel wall" - when you simply cannot force another one down.

Athletes are smart. When something isn't working, they find better options.

What Makes a Good Alternative to Energy Gels?

Before we dive into specific options, it's worth understanding what your body actually needs during endurance activity and what to look for in an alternative.

During sustained effort (anything over 60 to 90 minutes), your body primarily burns carbohydrates for fuel. The goal of mid-exercise nutrition is to replenish glycogen stores and maintain blood sugar, while also supporting hydration, electrolyte balance, and, for longer efforts, some protein to slow muscle breakdown.

The macros you can handle very based on the length and intensity of your effort. Here are some things to look out for: 

• Deliver fast-acting or sustained carbohydrates
• Be portable and easy to eat on the move
• Sit well in the stomach without causing GI upset
• Taste like something you actually want to eat at mile 18
• Ideally include electrolytes to support hydration

With that framework in mind, here are the best alternatives for every sport.

Natural Alternatives to Running Gels

Running is hard on the gut. The repetitive impact increases GI motility, which is why many runners experience stomach issues that cyclists and hikers don't. This means that for runners specifically, the texture and composition of your fuel matters a lot.

1. Smoothie Pouches

Smoothie pouches like Neve (ne-vay) are one of the most exciting developments in endurance nutrition in recent years. They deliver real whole-food ingredients in a squeeze pouch format that's as portable as a gel, but far more satisfying, and resealable. 

Unlike gels, smoothie pouches are made from identifiable ingredients: fruits, vegetables, electrolytes from natural sources like sea salt and coconut, and in recovery-specific formulas, plant-based protein.

Neve's Boysenberry Beet pouch combines beets (a natural source of nitrates shown to improve oxygen efficiency), banana for fast carbohydrates and potassium, and boysenberries for antioxidant support and is designed for pre-activity or mid-run fueling. The Tart Cherry Cacao flavor adds pea and rice protein for a complete amino acid profile, making it ideal for recovery or longer efforts where muscle breakdown is a concern.

Resealable, real-food, and developed with a registered dietitian, Neve smoothie pouches are arguably the best natural alternatives to running gels on the market right now for sustained, endurance activity. 

2. Medjool Dates

Dates are one of the oldest endurance foods in the world. They're rich in natural sugars (glucose and fructose), provide quick energy, and are surprisingly easy to carry in a small zip bag. A single Medjool date delivers around 18 grams of carbohydrates and a small dose of potassium. Many ultrarunners swear by them.

3. Banana

It doesn't get more classic than a banana. They're easy on the stomach, provide potassium for cramp prevention, and offer both fast and sustained energy. I recommend a banana right before starting!

4. Poptarts

Let's be honest, there is a place in an athletes diet for all types of food. The biggest risk is underfueling and I find Poptarts to be a lifesaver when I'm headed to bonk town. Biggest negative is they crumble and are dry, but if you stash them in a safe pocket and use them as your first fuel source, you will be stocked up with carbs!

Alternative to Energy Gels for Cycling

Cyclists have an advantage over runners: you can carry more, and you're not dealing with the same GI impact from repetitive motion. This opens up more options for real food fueling on the bike.

1. Neve Smoothie Pouches

Neve's squeeze-pouch format is especially well-suited for cycling. You can grab it from a jersey pocket, eat half, reseal it, and stash it for later, something no bar or gel can offer. The Boysenberry Beet flavor is ideal for pre-ride or mid-ride fueling, while Tart Cherry Cacao supports recovery after hard efforts.

2. Rice Cakes

A staple of pro cycling culture, rice cakes are sticky, calorie-dense bites made from cooked rice with a sweet or savory filling like banana and honey, or peanut butter and maple syrup. They're beloved because they taste like real food and sit well even at high intensities. The downside: you have to make them yourself. But for a big training day or a supported ride, they're hard to beat.

3. Boiled Potatoes with Salt

One of the original real-food endurance strategies. Boiled baby potatoes with a pinch of sea salt provide complex carbohydrates and sodium, the core of what your body needs on a long ride. Easy to digest and extremely satisfying.

4. Lemonade

Liquid calories are a great way to get more carbs in. I find stopping and grabbing a nice, cold lemonade on a hot ride is perfect. You're typically looking at at least 20g of carbs and a nice refreshment! 

Best Energy Gel Alternatives for Hiking and Backpacking

Hikers and backpackers are often moving at lower intensities for much longer durations. The fueling strategy shifts. You need sustained, real-food energy, and you can often pause to eat. That said, packability and shelf stability still matter, especially in the backcountry.

1. Neve Smoothie Pouches

Neve's shelf-stable formula makes it genuinely backpack-friendly. It doesn't need refrigeration, fits easily in a hip pack or jacket pocket, and can be eaten one-handed without stopping. The resealable cap means you can fuel on the move without committing to the whole pouch at once, ideal for grazing across a long day in the mountains.

2. Nut Butter Packets

Single-serve almond or peanut butter packets are calorie-dense, have some protein, and require zero prep. Pair with a piece of fruit or crackers for a balanced hiking snack. They're not fast-acting fuel like a gel, but for lower-intensity hiking they're perfect.

3. Cheese

Similar to nut butter, cheese has more protein and fat, which you can handle at lower intensities. Salty snacks are such a relief when you're used to sweet things! 

How Neve Stacks Up Against Conventional Energy Gels

Ingredients: Neve uses whole fruits, vegetables, sea salt, and plant protein (in the Tart Cherry) ingredients you recognize. Neve is designed for sustained activity because it does have fat in the form of coconut cream.

GI Tolerance: Real food ingredients are generally gentler on the gut than concentrated synthetic sugars, especially for athletes with sensitive stomachs.

Electrolytes: Neve delivers sodium, potassium, magnesium, and calcium from natural sources (sea salt, banana, coconut cream, beets). 

Format: Neve is resealable. Gels (and bars) are not. One small detail that makes a big difference on a 6-hour day.

Recovery Support: Neve's Tart Cherry Cacao is formulated with a 4:1 carb-to-protein ratio and tart cherry, which is shown to reduce muscle soreness and inflammation. 

The Bottom Line on Energy Gel Alternatives

Energy gels aren't going anywhere. For short, high-intensity racing, they still serve a purpose. But for the majority of endurance athletes training long hours, competing in trail races, cycling centuries, or spending days in the mountains, real food alternatives are can be a great option. They taste better. They sit well. And they nourish and fuel!

The best energy gel alternatives, like Neve smoothie pouches, are closing the gap between convenience and real food nutrition. You don't have to choose between portability and quality anymore.