Gels, Bars, Dried Fruit: How to Choose Your Race Nutrition?

If you've ever stepped into a running store, you know what I'm talking about: the sports nutrition aisle is a real maze. Gels, bars, pouches, fruit chews, isotonic drinks, energy gummies… There's never been so much choice, and the prices reflect it. Yet, from what I've read, the basic needs during exercise remain simple: carbohydrates, a little sodium, and a cooperative stomach. So, how do we make sense of it all?

Why Fuel During a Run?

Your body stores about 400 to 600 g of glycogen in your muscles and liver—the equivalent of 1600 to 2400 kcal. For efforts under an hour, these reserves are more than enough. Beyond that, especially after 75-90 minutes of sustained effort, a carbohydrate intake delays depletion and helps maintain your performance. This is what helps avoid—or push back—the infamous marathon wall.

The goal during a long effort is typically between 30 and 90 g of carbohydrates per hour, depending on duration and intensity. But your total calorie expenditure isn't the only factor; digestive tolerance is huge, especially during a race.

Comparing the Main Options

Energy Gels

Pros: compact, lightweight, precise dosing (usually 20 to 30 g of carbohydrates per gel), fast absorption. Some contain caffeine, sodium, or BCAAs.

Cons: the texture – many runners can't stand it (personally, it took me a while to get used to it). Risk of digestive issues, especially with highly concentrated gels, and you need to drink water with them. Price-wise, at €2-€3 per gel, they can be quite expensive.

Who it's for: Half-marathon and marathon runners looking for quick, precisely measured fuel. Essential to test in training before race day.

Energy Bars

Pros: feels like « real food, » often tastes better, provides fiber and sometimes protein. More satiating.

Cons: heavier, take longer to chew and digest. Not easy to eat while running fast. And some can turn rock-hard in cold weather.

Who it's for: Ultra-runners and those doing long efforts (> 3 hours) at a moderate pace where digestion is less challenging.

Fruit Chews and Pouches

Pros: good digestive tolerance, familiar taste, pleasant texture. Often cheaper than gels. Fruit pouches (like « Materne » in France) have become a classic among French trail runners—and honestly, for good reason.

Cons: less concentrated in carbohydrates than gels (you need to consume more for the same intake), and packaging can sometimes be bulky.

Who it's for: Runners with sensitive stomachs, trail runners, ultra-runners, and anyone who prefers « real food » over « processed » options.

Dried Fruit (Dates, Apricots, Figs)

Pros: natural, good source of carbohydrates and potassium, a taste most people love. Medjool dates have become incredibly popular in the trail running community.

Cons: requires chewing (risk of choking at high intensity), takes up space, and sensitive to heat and humidity.

Who it's for: Long efforts at moderate intensity, training runs, and runners who want to avoid ultra-processed products.

What Studies Recommend

According to the recommendations from the International Society of Sports Nutrition (ISSN), the quantities are quite clear:

• Efforts lasting 1 to 2.5 hours: 30 to 60 g of carbohydrates/hour
• Efforts longer than 2.5 hours: up to 90 g/hour, combining glucose and fructose (2:1 ratio) to maximize intestinal absorption

The form (gel, liquid, solid) matters less than the quantity and your personal tolerance. Several studies show no difference in performance between gels and carbohydrate drinks with identical caloric intake.

The Golden Rule: Test in Training

This is THE most important, yet often ignored, piece of advice. There's nothing worse than trying an unfamiliar gel at mile 15 (km 25) of a marathon—trust me, I've seen it happen. Every long run is an opportunity to test a product, a timing, a quantity. Some runners can handle 90 g/h without a hitch; others can't exceed 40 g without their stomach revolting. This individual variability makes any general recommendation approximate.

A race time predictor can help you estimate your effort duration and thus the total amount of carbohydrates needed. For a 4-hour marathon, plan for 120 to 240 g of carbohydrates total during the race—that's 4 to 8 gels, or the equivalent in solid foods.