By @coreflexpilates founder Chris Bardawil
With the rise of running clubs, recreational half marathons, busy schedules and exercising on short notice, I wanted to dive into some natural alternatives to energy gels and sports drinks which have become increasingly popular.
Whether you're looking for a pick-me-up before exercising or something to keep you fuelled during a long run, here are some of the best ways to keep your body naturally fuelled with some fast-release energy.
Dates
Dates are a staple in middle eastern cuisine and historically were used during the muslim holiday of Ramadan to break fasts. This is thanks to their quick release of energy plus, they’re loaded with anti-inflammatory tannins and a good dose of B-vitamins which are key to energy production.They also contain trace minerals like manganese and potassium. Add to this they are easy to stow away in pockets and snack on before or during a workout
Bananas
A real classic of the sports fuel game - bananas are loaded with potassium which can help muscles with cramping issues. They are also loaded with tryptophan which can help stabilise mood and give mental focus. While they may not be the most portable snack during a long run they are ideal for hiking, tennis, basketball and football as a snack that can be eaten during a short pitstop or as a quick energy boost before exercise.
Honey
One of the most ancient sports fuels. Honey was used in the ancient Greek Olympics - it is the original energy gel! In addition to glucose and fructose, honey contains water and a small amount of vitamin B6, iron and manganese, as well as pollen and protein. As honey is an ideal mix of glucose and fructose it actually has a low glycemic index so the sugar is released gradually into the bloodstream.
Look for unprocessed or raw honey which is straight out of the cone as it will be higher in trace minerals. Many supermarket honey will be refined, removing all the goodness.
Blackstrap Molasses
Although molasses comes from sugarcane it is very different from refined sugar. While white sugar is extracted by boiling cane juice, molasses is the syrup that remains after boiling. Since much of the sugar has been boiled out blackstrap molasses is a dark thick syrup that is loaded with the minerals that sugarcane absorbs from the soil making it one of the most nutrient dense foods on earth. It is especially high in magnesium which helps calm muscles.
Look for unsulphered molasses which is a byproduct of sun ripened sugar cane.
So there we have 4 alternatives to energy gels and sports drinks. If you are engaging in extra long exercise sessions, you can add some sea salt to these to replenish the salts lost when sweating. Remember to also sip on water with these to balance out the carbohydrates and aid absorption.
References
https://pubmed.ncbi.nlm.nih.gov/24134856/
