10-Wed-Jun-2026
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Author :
Dr. Sheikh Jeelani
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BNYS | FTECH
If you are going to be exercising for a long time–more than 90 minutes or so–you will need to fuel during exercise to keep from bonking. Sports like cycling, running, triathlon, and athletes with long training sessions like soccer and basketball players need to eat during training.
Not all foods are great for eating during exercise. Foods with high fat, fiber, and protein are slow to digest. This means they will not get digested and into working muscles quickly. Instead, they will sit in your stomach. This may cause stomach distress but also does not help your working muscles.
Aim for foods that have simple carbohydrates. Sports food companies have created a variety of products, like gummies, gels, chews, and drinks that all contain simple carbs to help fuel your workout. But these are expensive, and some people don’t enjoy the taste of the sweet products.
Here are some real food alternatives to mix up your fueling routine.
Dry, low-fiber cereal (Rice Krispies, Chex, etc.)
Pretzels (Bonus! The salt provides electrolytes!)
White bagels or rolls (add jam for an extra carb boost)
Rice balls (these can be plain, or with salt, nut butter, cut-up dates, raisins, or soy sauce)
Pop Tarts
Honey packets
Banana or other fruit
Fruit leather/dried fruit
Rice Krispie treats
Saltine crackers
Fruit juice
Applesauce pouch
Mashed potato
Graham crackers
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