We have some news that will shock you: Next time you find yourself at a gas station looking for fuel for a mountain run or ride, the Snickers is way better for you than the almonds.
When you exercise hard, your body prioritizes powering your muscles and puts processes like digestion on the back burner. That helps you run fast, but it also gives your gut fewer resources to extract energy from the food inside it. More-refined foods鈥攇ummy bears, soda鈥攈ave been processed beforehand, so breaking them down is simple and low effort. 鈥淚f a food doesn鈥檛 require much digestion, your body can immediately start to absorb and use the nutrients from it, and that鈥檚 going to improve your performance more than anything,鈥 says Trevor Kashey, an Ohio-based nutrition consultant.
Health freaks may balk at the idea of pounding ultra-processed foods, but science says that endurance activities buck the normal health trends.聽For any effort around two to four hours, studies suggest you should just take in water, sugar, and caffeine, repeating as needed, says Jose Antonio, editor in chief of the Journal of the International Society of Sports Nutrition.
But some snack foods are better at powering your run than others. We searched the aisles of a mini-mart in Alamo, Nevada鈥攁 town with an elevation that exceeds its population鈥攁nd found these smart picks.
Instant Mashed Potatoes
Nickademus Hollon, an ultrarunner who won the brutal 2013 Barkley Marathons, told us he pockets a plastic bag of powdered instant mashed potatoes during runs and races. When he needs energy, Hollon pours some water into the bag, kneeds it with his fingers, then squeezes the mashed potatoes into his mouth.
Why It Works: Instant mashed potatoes are basically just potatoes that have been cooked, mashed, and dehydrated. You can consider potatoes the original superfood鈥攖hey deliver high levels of vitamin C, which and decreases your heart rate, and potassium, critical for proper muscle function. Another upside to the potatoes: 鈥淭he flavor is savory and salty,鈥 says Hollon. 鈥淚t鈥檚 a nice change from sugary energy options.鈥
Black Licorice
Once you open a gel pouch, you have to finish it off or risk spillage in a pocket. Black licorice pieces allow you to moderate your dose. Eat just a handful for a small pick-me-up or a couple handfuls for a bigger boost.
Why It Works: Like many chewy candies, black licorice is mostly just sugar and corn syrup, two easy-to-digest substances. But black licorice is a comparatively better pick for endurance athletes, thanks to its salt content. Good & Plenty, one licorice brand, offers 120 milligrams of salt per serving, or 5 percent of your daily value. That鈥檚 in line with more traditional fueling options like Clif Shot Energy Gels, which have 90 milligrams of sodium, and PowerGels, which have 200 milligrams.
Red Bull
No, Red Bull doesn鈥檛 give you wings. But it鈥檚 still a solid grab that will almost certainly give your energy level a bump.
Why It Works: Pure sugar and a big dose of caffeine. Liquefied sugar is generally absorbed by your system faster than solid sugar, says Kashey. And caffeine can performance by 4.2 percent. The 8.4-ounce can is a great pick for slightly shorter efforts.
Banana
Yes, bananas qualify as a 鈥渨hole food.鈥 But they鈥檙e easy to digest, especially when ripe. And even the most remote mini-marts will usually have a few spotted bananas hanging near the checkout register.
Why It Works: Bananas are packed with vitamins and minerals. Their carbs are composed of an equal ratio of glucose and fructose, which has found can improve your endurance and gut comfort. They also contain potassium, which prevents cramping.
Three Musketeers
鈥淲hat you consume during endurance is first a matter of getting calories and personal preference,鈥 says Antonio. Many people thrive on chocolate, simply because they love the taste of it and, therefore, will remember to eat it on the run. If that鈥檚 you, make Three Musketeers your go-to.
Why It Works: A Three Musketeers bar is filled with whipped chocolate鈥攁 substance that鈥檚 light, carb-packed, and low in fat鈥攁nd it鈥檚 nut-free, so you aren鈥檛 asking your stomach to digest anything tough. Those qualities make it the optimal run-fueling chocolate bar.