Fueling the Ride: Real Food vs. Energy Gels and Drinks

Can you fuel your ride with “real” food rather than energy gels and costly carbohydrate drinks? It’s a hotly debated topic. While opting for bananas and candies is certainly possible, the optimal choice depends on your planned ride and individual needs. Here are five key factors to consider when choosing your fueling strategy.

Duration and the 90-Minute Threshold

For rides lasting up to around 90 minutes, your body’s glycogen stores are typically sufficient, especially if you’re well-fed beforehand. A bottle of water and an emergency gel might be all you demand. However, the intensity of the ride matters. If the 90 minutes involve particularly intense intervals or racing, consuming one item – like a carb drink or a gel – can be beneficial.¹ This rule doesn’t apply to fasted rides or “double day” workouts.

Price

The cost of sports nutrition products has significantly increased. In 2026, a single higher-carb gel averages around $4.00 and even bulk purchases offer only marginal savings. Riders fueling extensively with gels for four hours can incur substantial expenses.¹ Budget-friendly alternatives include Haribo gummy sweets and homemade carbohydrate drinks using sugar, citrus, and a pinch of salt. Maltodextrin and fructose can also be purchased cheaply for creating custom drinks.

Unwanted (or Maybe Wanted?) Extras

When riding hard, carbohydrates are the primary fuel source. Proteins, fats, and fiber can hinder performance due to slower digestion and potential gastrointestinal distress.⁴ Modern endurance nutrition often prioritizes 100% sugar content, with electrolytes and caffeine added for enhanced performance. If choosing “real food,” opt for options low in fiber and fat, such as candies, rather than chocolate or snack bars.

The Magic Ratio and Fueling Targets

High-carb fueling is a cornerstone of modern endurance sport. However, simply consuming sugary snacks isn’t enough. The body utilizes glucose and fructose for fast fuel, but these sugars are absorbed via different transporters. Glucose absorption maxes out at around 60-70g per hour. To exceed this, fructose intake is necessary to maximize carbohydrate absorption. ¹

A 2:1 or 1:0.8 glucose-to-fructose ratio is considered optimal for fast fueling without causing gastrointestinal issues. These ratios are commonly found in modern nutrition products but are rarely present in natural foods or gas station snacks. If riding easy and consuming less than 60g of carbohydrates per hour, real foods are sufficient. Beyond 60g per hour, consider specialized sports nutrition.

Practicality

Consider the convenience of carrying and consuming your fuel during the ride. Perfectly packaged energy products are often more practical than a banana that could damage your jersey or a candy baggie that’s difficult to open while moving. While real food is tasty and natural, it may not be ideal for all workouts.¹

Satiety and Satisfaction

Relying solely on energy products for long rides can lead to flavor fatigue or gastrointestinal distress. Even professional athletes often incorporate real foods into their fueling plans during ultra-endurance events. Real foods, with their fats and proteins, can provide satiety and variety. While protein’s role in mid-workout recovery is debated, it can contribute to fullness. Fats are calorically dense and can sustain energy levels over extended periods. A slice of pizza or a Coke can be a welcome change during a long ride. ¹