Gels and Bites

For many years now, I’ve been using various brands of energy gels for fuel on long runs (over 13 miles) and during races (half and full marathons). I train with various brands so that, if I have to use the gels that are sometimes available at aid stations of races, there would be a good chance the gel brand would be one to which my body is accustomed. The main ingredients of my current four gel brands are maltodextrin in Clif and Hammer, tapioca and honey in Stinger, and a bit more “real food” in Muir. The latter I’d discovered at the race expo of the November 2019 Harrisburg Marathon. Muir is more expensive ($2.50@) than the other three ($1.50@), but it’s more nutritious, has 150 calories compared with 100 calories of the others, and tastes better! For fueling, I usually take one gel every five miles.

A relatively new fueling option, distinctly different from gels, is Plant Bites. From its Web page: “Athletic fuel made from real food for better performance.” If interested, you can check out the page for the details. Currently, there are three varieties; shown below is Fig + Triple Berry (the two tan-colored Bites are from a previous package of Mango + Banana).

In recent months, I’ve been experimenting with Plant Bites on long runs. For fueling, instead of every five miles, I’ve been taking two Bites (60 calories) every 2.5 miles. There are 24 Bites per package, at $10@ ($8@ if on sale). At regular price, that’s ~$.84 per two Bites or ~$1.68 per four Bites (five miles). At sale price, that’s ~$.66 per two Bites or ~$1.32 per four Bites (five miles). So, the fuel costs for five miles are roughly comparable between gels ($1.50-2.50) and Bites ($1.32-1.68). Calories for five miles are also roughly the same between gels (100-150) and Bites (120). For a 15-mile run, e.g., I’d carry 10 Bites in a plastic sandwich bag and take two Bites at each of Miles 2.5, 5, 7.5, 10, and 12.5.

So, with the cost and caloric content of gels and Bites being about the same, which one is better? Gels are easier to store (pretty much anywhere); whereas Bites, being “real food,” need to be stored in a fridge or freezer. During a race or long run, whether gels or Bites are easier to carry and ingest depends in part on personal preference. For me, Bites are easier—just open the plastic sandwich bag, grab two Bites, pop them into the mouth, and back to the race/run, while ingesting the Bites. Gels are sticky and more prone to messiness and take longer to ingest. Then, there are those tabs at the top of gel pouches that have to be torn away before squeezing out the contents. Clif gel pouches are designed to retain the tab after being torn away. But, with other brands I’ve tried, you’d have to tear the tab carefully to leave just enough of it to not have to carry a loose tab until it could be properly disposed of. In sub-freezing temperatures, with heavy gloves, “keeping a tab on” is a bit tricky.

Taste? Bites wins hands down over most gels; Muir, though, comes close.

One additional consideration: 2.5 miles between each two Bites is mentally easier than 5 miles between each gel! (Half a gel every 2.5 miles? Nah, wouldn’t work!) This is the Work Breakdown Structure idea (See WBS, WBS2).

So, overall, my verdict is Bites over gels, though I’d also carry a gel for backup.