The Best Natural Running Fuels for Long-Distance Races (2025 Guide)
Training for a marathon or ultramarathon? You’ll need more than grit to finish strong — you’ll need the right fuel. But not all energy gels and sports drinks are created equal. Many conventional options use artificial ingredients, dyes, and syrups that can cause GI distress mid-race.
That’s why more endurance athletes are turning to natural running fuels: real-food products made with ingredients your body recognizes. In this guide, we’ll compare the best gels, waffles, chews, and hydration mixes for long-distance runners.
⚡ Why Natural Fuel Matters for Long Races
- Gut-friendly: easier digestion reduces mid-race stomach issues
- Steadier energy: natural carbs avoid the sharp spikes and crashes
- Flavor variety: real fruit, maple, and honey are easier to tolerate for hours
- Cleaner labels: no synthetic dyes or artificial sweeteners
🏆 Best Natural Energy Gels
Energy gels are the backbone of marathon fueling. The brands below use real ingredients for smoother digestion and lasting energy.
| Brand | Main Ingredients | Calories | Best For | Shop |
|---|---|---|---|---|
| Spring Energy | Rice, banana, fruit purée, coconut oil | 100–180 | Ultras, steady long runs | Shop Spring Energy |
| Huma Chia Gels | Fruit purée, chia seeds, sea salt | 100 | Marathons, sensitive stomachs | Shop Huma Gels |
| Untapped Maple | Pure Vermont maple syrup | 100 | Quick energy, vegan-friendly | Shop Untapped Maple |
| Crybaby Energy Gels | Apple purée, sweet potato, honey | 90–110 | Flavor fatigue relief | Shop Crybaby Gels |
| Muir Energy | Nut butters, fruit | 150 | Fat-adapted fueling, ultras | Shop Muir Energy |
🥞 Natural Energy Waffles
Waffles are perfect for pre-race or mid-run snacks. They’re portable, tasty, and deliver slow-burning carbs.
- Honey Stinger Organic Waffles: honey-based, USDA Organic
- Untapped Maple Waffles: maple syrup + simple ingredients
🍬 Chews & Bites
Chews are a fun, bite-sized way to fuel. They’re easy to portion and lighter on the stomach than back-to-back gels.
- Skratch Energy Chews: real fruit flavors, balanced electrolytes
- BOLT Organic Chews: fruity, clean ingredients, beginner-friendly
💧 Clean Hydration Mixes
Hydration matters just as much as carbs. Look for mixes with balanced sodium and real-food sugars.
| Brand | Sugar | Sodium | Best For | Shop |
|---|---|---|---|---|
| Tailwind Endurance Fuel | 25 g | 300 mg | Marathon & ultra fueling | Shop Tailwind |
| Skratch Sport Mix | 20 g | 380 mg | Hot-weather runs | Shop Skratch |
| Untapped Mapleaid | 8 g (maple sugar) | 200 mg | Clean hydration | Shop Mapleaid |
| UCAN Hydrate | 0 g | 300 mg | Low-sugar daily hydration | Shop UCAN |
🧠 How to Choose Your Fuel
- Test in training: never try something new on race day
- Mix formats: combine gels, chews, and waffles to prevent flavor fatigue
- Plan electrolytes: match sodium intake to sweat rate
- Dial carbs: aim for 30–60g carbs per hour (up to 90g for elites)
❓ FAQ
What makes a fuel “natural”?
Natural running fuels avoid artificial dyes, sweeteners, and lab-made sugars. They use real food sources like maple syrup, honey, fruit, or rice.
Are natural fuels good for marathons?
Yes — they provide the same carbs as synthetic gels but are often easier on the gut during long races.
How often should I take a gel in a marathon?
Most runners take one gel every 30–45 minutes, plus fluids and electrolytes.
Ready to fuel your next marathon or ultra with real food?
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