The Power of Natural Fuelling for Endurance

When it comes to intra-workout fuelling, the right nutrition can make or break your ability to effectively perform at your best. While traditional sports drinks and energy gels are popular, they can often be packed with artificial ingredients, which can cause digestive issues. 

So what if you could fuel your workouts with natural, clean-label, whole food ingredients that provide the same benefits as conventional fuels but without any of the downsides? Enter the banana and other natural fuelling options!

The Power of Bananas for Endurance Athletes

Bananas have been a long-standing favourite source of energy for endurance athletes for years. Whether you're a cyclist, runner, or hiker, bananas can offer a convenient and nutrient-packed fuel that tastes good and is easy to carry. Recent research from Appalachian State University's Human Performance Lab at the North Carolina Research Campus (NCRC) has uncovered even more reasons why bananas and banana-based fuelling products should be your fuel of choice.

Dr. David C. Nieman, director of the Human Performance Lab and a member of the College of Health Sciences faculty at Appalachian, led a study which aimed to compare the benefits of consuming bananas versus carbohydrate sports drinks during intense cycling. The findings were revealing: performance was identical whether cyclists consumed bananas or sports drinks, but bananas offered several distinct advantages during training. 

Why Bananas Are Superior to Conventional Sports Drinks and Energy Gels

1. Nutrient-Rich: Bananas are packed with antioxidants, fibre, potassium, nutrients that are absent from most sports drinks, yet are essential for muscle function, energy production, and overall health. They also contain Vitamin B6, which helps convert carbohydrates into usable energy, and manganese, which supports metabolism and energy access.
2. Healthier Sugars: Bananas contain a blend of easy-to-digest natural sugars and complex carbohydrates, providing both quick and long-lasting energy that results in steady energy release without the sudden blood sugar spikes and crashes associated with the ultra-processed sugars found in many sports drinks.
3. Reduce Muscle Cramping: Muscle cramps can completely derail your workout or race. Bananas are naturally rich in potassium, which helps replenish electrolytes and prevent cramping. They’re also a natural source of sodium and magnesium, which are crucial for muscle function and endurance.
4. Boosts Mood and Reduces Stress: Bananas stimulate the release of dopamine, a brain chemical that protects against free radicals and enhances mood. This can be particularly beneficial to keep you motivated during your long workouts. 
5. Gentle on the Stomach: Digestive issues are common during intense workouts, with a recent survey finding that 61% of respondents experience stomach issues from their fuelling products. Bananas are easy to digest, making them a great option for athletes who need something stomach-friendly.
6. Convenient: Bananas come in their own biodegradable packaging, making them easy to transport and consume during endurance training. However, if you’re tight on space or don’t want to risk bruised or mushy fruit, reeal energy shots can help! Crafted from real, unprocessed ingredients, they’re predominantly banana-based, providing all the benefits of this super fruit in a compact and convenient package.

Bananas: Other Natural Fuelling Options

While bananas are fantastic, other natural foods can also support your fuelling needs:

• Kiwis: These fruits can help replace vital electrolytes like potassium and magnesium, which are lost through sweat.
• Dried Fruits: A handful of dried fruit, such as dates, provide a quick-digesting source of energy along with essential micronutrients.
• Orange Juice: A glass of orange juice can top off your energy stores with natural sugars and vitamins.

The Downside of Traditional Energy Gels

Traditional energy gels often contain artificial ingredients, preservatives, and high-fructose corn syrup, which cause digestive issues, alter the gut microbiome and are not the healthiest option for your body. Additionally, according to a recent survey, 44% of endurance runners think their fuel has a poor taste and 57% think their fuel has poor texture. 

The Benefits of Whole-Food Alternatives

Choosing natural, whole-food alternatives to gels like reeal energy shots can offer numerous benefits:

• No Artificial Ingredients: reeal energy shots are free from chemicals, preservatives, artificial sweeteners, colours, and flavours.
• Better Taste and Texture: reeal energy shots taste like real food, not artificial flavourings and are significantly more palatable than the sticky, gloopy consistency of traditional gels.
• Improved Digestibility: reeal energy shots are crafted from whole food ingredients which are easier on the stomach, reducing the risk of gastrointestinal distress during your training.

By incorporating natural, whole-food ingredients and products into your fuelling routine, you can effectively maintain consistent energy levels, enhance your performance, and support your overall health and wellbeing. So next time you're gearing up for a long run or intense workout, reach for a banana or reeal energy shot, your body will thank you!