Fueling guide
Looking for an Alternative to Energy Gels?
Energy gels are the default carbohydrate source for runners — but plenty of people never learn to like them. Here's why gels work, why they don't work for everyone, and what else you can carry instead.
Why runners use energy gels
Endurance running burns through stored carbohydrate faster than your body can replace it. On efforts longer than about 60–90 minutes, taking in carbs while you run helps you hold pace instead of fading.
Gels became the standard because they solve the logistics well:
- They pack a concentrated dose of carbohydrate into a small, light packet.
- They fit into a shorts pocket, a belt, or a vest.
- They're sold at nearly every running store and handed out on race courses.
- You don't have to chew them, so they're easy to take at pace.
Why some runners don't like gels
Gels do the job on paper, and runners still complain about them constantly. The usual reasons:
- Texture — a warm, syrupy liquid is unpleasant for a lot of people.
- Sweetness — one flavor is fine, but the fourth gel of a marathon rarely is.
- Palate fatigue — the taste gets harder to swallow the deeper you go into a race.
- Mess — sticky fingers, sticky packets, and trash to carry to the next aid station.
- Stomach comfort — some runners simply feel better on other fuel sources.
None of that means gels are bad. It means fuel only works if you can actually get it down, hour after hour.
The main alternatives to energy gels
| Fuel | Why runners like it | Trade-off |
|---|---|---|
| Energy chews | Easy to portion into small doses | Requires chewing at pace |
| Sports drink | Carbs and fluid together | You have to drink it all; bottle logistics |
| Bananas | Familiar real food | Bulky and easily squashed in a pocket |
| Dates | Simple whole-food carbs | Dense and chewy while running |
| Rice cakes / rice balls | Mild flavor, real food | Usually homemade; bulkier to carry |
| GoDough | Soft rice dough, 20g carbs per serving | Currently limited availability |
Where GoDough fits
GoDough is a soft rice-dough energy bite built around the same job a gel does: deliver carbohydrate you can take while moving. Each serving is 20g of carbohydrate and 100 calories, eaten in about four bites, with a texture closer to mochi than to syrup.
If you already like gels, there's no reason to switch. If you dread them, GoDough is a real-food option with the same carbohydrate math and a very different eating experience.
GoDough vs. a traditional gel
| Traditional gel | GoDough | |
|---|---|---|
| Carbs | ~20g | 20g |
| Calories | ~100 | 100 |
| Texture | Gel | Soft dough |
| Taste | Overly sweet | Nuanced flavor |
| How you eat it | Squeeze & gulp | 4 bites |
| Experience | Syrupy | Food-like |
How to use GoDough during a run
- Before: eat 1 serving 10–30 minutes before you start.
- During: eat 1 serving roughly every 30–45 minutes, depending on your overall plan.
- Long runs and races: pair each serving with water and your usual electrolytes.
- Practice in training first — never test new fuel for the first time on race day.
Frequently asked questions
What can I use instead of energy gels?
Common alternatives are energy chews, sports drinks, bananas, dates, rice cakes or rice balls, and soft rice-dough fuel like GoDough. Pick something you can eat at pace and that gives you a known amount of carbohydrate per serving.
Is real food as effective as gels for running?
What matters most is how much carbohydrate you take in per hour and whether your stomach tolerates it. Real food can do the same job as a gel if you hit your carb target, though it is usually bulkier. Test any fuel in training first.
How many carbs are in an energy gel?
Most standard energy gels contain roughly 20–25g of carbohydrate and about 100 calories. One GoDough serving has 20g of carbohydrate and 100 calories.
What is GoDough?
GoDough is a soft, rice-based endurance fuel with 20g of carbohydrate and 100 calories per serving, eaten in a few bites. The recipe has no wheat, gluten, dairy ingredients, or animal products.
How often should I eat GoDough during a run?
Eat 1 serving 10–30 minutes before you start, then 1 serving roughly every 30–45 minutes during the run, with water.
Soft, real-food fuel with 20g of carbs per bite-sized serving.
Three flavors: Tart Cherry-Lime, Brown Sugar, and Chocolate Espresso.