Nutrition review: fuel for long runs and races

This article appears in the March/April 2025 issue of Canadian Running, on newsstands now.

Thicker and more manageable than syrupy gels, Maurten 100 gel has a pleasantly mild sweetness and packs 25 grams of carbs in a 0.8:1 ratio of fructose to glucose, and goes down smoothly.
» $12.50 per gel or $60 for a box of 12

Where to buy: independent running retailers

Näak (Canadian!) This brand’s new high-carb Boost line consists of an energy gel containing 25 g of carbs and a drink mix with electrolytes and 60 g of carbs per serving. The Boost gel has a mild, fruity taste and a slightly chewy, jelly-like (but very soft, almost liquid) texture. The Boost drink mix is sweetened naturally with isomaltulose from sugar beets.
» Gel: $4 per serving. Drink mix: $4.50 per serving or $45 per 960 g (15-serving) bag

Where to buy: at selected running retailers or online at naak.com

Grenade is a U.K.-based company with a number of race partnerships in Canada. Their protein bar makes a rich, gooey and very satisfying snack, and each bar contains around 20 grams of protein and 1–2 grams of sugar (this varies from flavour to flavour; bars are also sweetened with maltitol and sucralose).
» 13 flavours, $35 to $54 for a box of 14 bars

Where to buy: Costco, Amazon

Olway’s (Canadian!) Performance drink mix can be used before, during or after your long run or race. It’s formulated with a 2:1 glucose-to-fructose ratio, which lets runners maximize their carbohydrate intake at around 90 g per hour (drinking 500 ml per hour), as well as maximizing hydration. Enjoy the product’s neutral, mildly sweet taste on its own, or “flavour” it yourself with fruit juice, coffee, ginger or whatever you fancy.
» $32.50 for a 24-serving bag (based on 30 g per hour; to double or triple the amount of carbohydrate, use two or three scoops per serving)

Where to buy: at selected retailers, or online at olwayperformance.com

Gu Energy Chews Formerly called Chomps, the Chews come in a new Rainbow Fruit Mix packet featuring lemon, orange, watermelon and blueberry-pomegranate flavours, plus the newest flavour, fruit punch. Chews are vegan, gluten-free and kosher and contain 22 grams of carbohydrate per serving (eight chews per serving, two servings per packet), plus small amounts of sodium and amino acids; no caffeine.
» $5.99

Where to buy: In Canada, try your local independent running retailer, or go online at ubersports.ca (in the U.S., order directly from guenergy.com).