Navigating the multitude of options for marathon fueling and post-race recovery can be a daunting task. With personal preferences heavily influencing taste and usability, it’s essential for runners to explore and find what works best for them. Below are some popular choices that many athletes consistently rely on.
This article was published in the May/June 2026 edition of Canadian Running, which is available now.
Fuel for Long Runs and Races
NEW!
XACT Energy Fruit Gels boast a jam-like consistency. Available in three flavors, each gel provides 30 g of carbohydrates—5 g more than the brand’s Energy Fruit Bars, which continue to be a popular, non-sticky option. The blackcurrant flavor offers an extra boost with 50 mg of caffeine. Price: $4.75 each or $102 for a box of 24. Alternatively, purchase a 15-serving package for $60, and pair it with the XACT refillable flask that accommodates five servings. Order online at xactnutrition.com.
Hüma Energy Gels (Original) come in eight flavors and provide either 24 g or 25 g of carbohydrates per gel. Made with real fruit, chia seeds, and brown rice syrup in a 2:1 glucose-to-fructose ratio, these gels are a favorite among runners. Flavors like double-shot mocha and chocolate also add 25 g of caffeine. Price: $3.79 each.
Clif Bloks are available in nine flavors (four containing caffeine) with each sleeve providing 48 g of carbohydrates. The salted watermelon flavor is fortified with 200 mg of sodium per sleeve, while the margarita flavor contains 300 mg, ideal for preventing muscle cramps in hot weather. Price: $4.79 per sleeve.
Electrolytes
WakeWater Electrolytes Drink Mix is specially formulated for those who sweat heavily during races, especially in warm conditions. Its distinctly salty flavor is sweetened with stevia leaf extract. Price: $2.99 each or a pack of 10 for $22.
Hüma Energy Gels (Plus) not only provide 21–24 g of carbohydrates but also contain 240–245 mg of sodium. These gels are available in six flavors, and select ones like strawberry-lemonade and chocolate peanut butter include 25 mg of caffeine. Price: $4.39 each.
Who remembers SweeTarts? SaltStick Electrolytes FastChews have a similar taste. Available in eight flavors, they are ideal for heavier sweaters on hot days and include four vital electrolytes lost through sweat (sodium, magnesium, potassium, and calcium). Capsules are also offered. Price: $4.99 for a pouch of 10, or $30 for a bottle of 60.
NEW!
The rebranded SaltStick Energy Gummies, formerly Bonk Breaker chews, are available in six flavors. Each two-serving packet provides up to 36 g of carbohydrates along with 170 mg of sodium and potassium. Price: $5.99.
Trail Adventures
For those who prioritize lightness, ease of preparation, and a hint of South Asian spice on fast-packing trips, consider Wanderlust Kitchen’s dehydrated meals. With three varieties available, these Canadian-made, plant-based meals have a shelf life of up to two years; just add boiling water, cover, and let sit for 15 minutes. Each single-serving curry offers 25 g of protein and between 540 and 610 calories. Price: $16 each, $43 for all three, or $85 for a single-flavor six-pack.
Skratch Labs Energy Chews resemble small buttons of endurance fuel. Made from real fruit and pectin (it’s softer and easier to chew than gelatin), each packet of 10 chews contains 38 g of fast-acting carbohydrates (glucose and fructose) and is available in five flavors. The sour cherry and lemon + green tea options also come with caffeine. Price: $2.85 per packet.
NEW!
The newly designed Hüma Energy Gels (Ultra) are tailored for marathon and ultra-distance racing, incorporating 40 g of simple and complex carbohydrates from natural food sources like apple, banana, coconut, sweet potato, and chia seeds, along with 245 mg of sodium. Price: $5.49 each.
NEW!
Introducing the Endurance Almond Fruit Bars from XACT Energy, which are low-GI and blend fruit, dates, and almonds for a sustained energy release during longer outings. Available in two flavors, each bar contains 19 g of carbohydrates. Price: $4.10 each or $88 for a box of 24.
Supplements
While whole foods are generally the preferred choice, some supplements can be beneficial—particularly vitamin D for Canadians over 50. It’s crucial to remember that supplements should never replace a balanced diet, and certain nutrients like calcium and iron should only be taken as needed for medical reasons.
CanPrev Natural Health’s D3 & K2 softgels combine vitamin D3 and bioactive vitamin K2 to support bone health, all suspended in pure organic coconut oil. Price: $50 for 240 capsules; prices may vary by retailer.
Magnesium Bis-Glycinate 200 Gentle from CanPrev offers a 200-mg dose that is gentle on the digestive system. Price: $28 for 120 capsules; prices may vary by retailer.
For runners who are pregnant or planning to conceive, CanPrev’s Prenatal Multi supplies 24 vitamins and minerals, including folate and 24 mg of easily absorbable iron. Price: $30 for 120 capsules; prices vary. —AF
The Low-Tech Option
Some runners prefer to use real foods for race fueling, such as honey, maple syrup, or dates, as a simple alternative to packaged gels, chews, or sports drinks.
Medjool dates are often favored due to their high carbohydrate content. However, keep in mind that dates and dried fruits are also rich in fiber, which may cause digestive issues during races. As with all race fuel, it’s wise to practice using these alternatives during your long runs to ensure they work well on race day.
(All amounts are approximate)
