Natural Race Fuel and Natural
Sports Drinks

Long distance runners need lots of energy and natural race fuel can help. When we run continuously for hours, our bodies get depleted of glycogen stored in the muscles and liver. Glycogen is essential to keep our bodies moving and functioning properly.  Our bodies also become dehydrated with the loss of liquids and electrolytes through sweat. We need to fuel our bodies with energy boosting foods and fortifying drinks to keep us going strong and properly hydrated. 

Marathon runners often experience "hitting the wall," a condition whereby the body begins to shut down and can no longer function normally. There is a sudden loss of energy, overwhelming fatigue and loss of muscle coordination.

This condition can range from mild to more serious cases. Sometimes a short rest and a quick carbohydrate fix is enough to get some runners feeling better and back on track. However, other times the runner has to be taken off the course and out of the race to receive immediate medical treatment. 

To avoid "hitting" the wall, long distance runners need to digest energy boosting foods (running fuel) during the run. There are many products available on the market in the form of energy gels or energy blocks that can help and many types of sports drinks are available to quench thirst and replace electrolytes to prevent dehydration.

The problem is that most of these products are not natural race fuel. They contain artificial ingredients that are not healthy choices and they can wreak havoc on a runner's stomach especially after it has been bouncing up and down for hours. These products do work if you can tolerate them, but they are expensive and your body may not require the high content of supplements that they contain. 

However, you do have another option. You don't have to use these products. You can make your own natural, healthy homemade race fuel and you can customize it to your own needs and taste. For example, if you sweat a lot, you probably need to have more salt in your running fuel than your running mate who hardly breaks a sweat.

If you normally take energy gels with added caffeine, you can easily add caffeine to your natural race fuel or natural sports drink. Do this by adding green tea leaves (try grounding them in a coffee grinder) to your fuel or you can just add green tea to your homemade sports drink. 

Whatever you decide to try, make sure you test it out and train with it before race day. You don't want any surprises on race day!

Here are some suggestions to get you started on making your own marathon fuel and sports drinks:

Natural Race Fuel

Honey - Contains natural sugars including glucose, potassium and it is a source of antioxidants. It has both fructose for slow release carbs and glucose for quick release carbs. 

Dried Dates - Contain natural sugars and simple carbs that are easy to chew and quick to digest. Dates are also high in glucose and fructose.

Raisins - Are low in sodium and rich in potassium. They are easily digested and contain both glucose and fructose to keep you going during a race. 

Dried Apricots - Are low in sodium, but rich in potassium, protein and fiber (careful with the fiber if you are sensitive that way). They also contain glucose and fructose. 



Salted Pretzels - A quickly digested carbohydrate, rich in sodium to replace electrolytes lost while running. Also contains potassium, iron and protein. 

Molasses - Rich in potassium and contains glucose and fructose. 

Maple Syrup - Contains natural sugars and high in potassium.

Frozen Grapes - A source of natural sugar and contains some glucose and fructose.

Watermelon Dipped in Salt - Maybe a bit bulky to carry, but great to keep you hydrated and salt to replenish lost electrolytes. 

Dehydrated Fruit - If you have a dehydrator, you can make your own from the fruits you choose. They will last longer than fresh and are easy to carry when you are running. 

Marsh Mellows - Maybe not a healthy snack, but a quick sugar fix for energy.

Hard Candy - Also, probably not healthy, but great to suck on during your long run for a quick source of energy.

Try this simple and easy option for Homemade Energy Gel: use a mixture of honey, water and sea salt.

Try this combination for a Natural Race Fuel Energy:

  • 4 tbsp honey
  • 1/2 tsp molasses
  • a pinch of sea salt (more if you sweat a lot)
Wondering how you are going to carry these homemade gels? Check out these Energy Gel Flasks

This one is one of the more popular styles: Hammer Gel 5 Serving Flask 5oz

Natural Sports Drinks

100% Natural Coconut Water - It's nature's sports drink. It is a great choice as a sports and hydration drink as it provides excellent hydration and boosts energy. It has a high sodium content, is particularly high in potassium and is rich in numerous other nutrients. It is also high in antioxidants and contains natural anti-ageing compounds. Read more about using Coconut Water for Hydration and Recovery.

Green Tea and Honey - Is an effective endurance drink as the honey provides all its natural benefits plus glucose and fructose and tea provides caffeine for a quick energy boost. Add salt if you need extra sodium.

Diluted Orange Juice and Sea Salt - Provides potassium and as much sodium as you need or don't need. 

Try this Homemade Fuel Drink Recipe:

  • 16 oz water
  • 1/8 tsp sea salt
  • 2 tbsp honey
  • squeeze of fresh lemon juice

Would you like to:

  • improve your body composition
  • shed a few pounds or 
  • increase your PB?

Get a personalized diet plan or specific nutritional advice from a Registered Dietitian who is also an experienced runner. Contact Ms. Susan Burry, Nutrition Consultant/Registered Dietitian today. For a limited time, get a 10% off personalized nutritional services when you quote Code "2015Peaceful". 

Book your virtual appointment today! You can contact Susan and get more information through her website at: NutritionU

Another article you may be interested in reading:

Race Day Tips


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