10 Homemade Running Fuel “Pouch” Recipes



10 Easy to Carry Running Fuel Pouch Recipes

1. Salty Sweet Potato

If your palate prefers savory to sweet, start with this simple sweet potato version.

Puree ½ cup roasted or steamed sweet potato (peeled) with ¼ teaspoon salt and ½ cup water until smooth. Add more water, 1 tablespoon at a time, to achieve desired texture. Season to taste with additional salt. Pour into your pouch(es), and refrigerate until ready to use (up to three days).

Optional: Add 1 tablespoon nutritional yeast to change up the flavor and give yourself a boost of B vitamins.

2. Date-Espresso

Dates are a classic form of homemade running fuel, but carrying and chewing them can be a hassle. This pureed version removes that hurdle, and the added espresso powder gives you a boost of caffeine.

Soak ½ cup pitted dates in water for 30 minutes. Puree the dates and soaking liquid with 1 teaspoon espresso powder until smooth.

Add more water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to three days).

3. Banana-Date

Prefer to tone down the strong flavor of dates? Pair it with banana in this mild, sweet puree.

Puree 1 large banana with 3 dates (soaked in ¾ cup water for 30 minutes) and soaking liquid until smooth. Add a pinch of salt if desired.

Add more water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

4. Pina Colada

Feeling adventurous? Turn your workout into a tropical getaway with this one. Pineapple, banana, and coconut water keep you fueled and hydrated.

Puree 1 banana with 1/2 cup frozen or fresh pineapple, 2 tablespoons shredded coconut, and ½ cup coconut water until smooth. Add water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

5. Apple-Banana

The original baby food pouch Matt told me about inspired this flavor. It’s a classic taste and easy on the stomach.

Puree 1 cup unsweetened applesauce with 1 large ripe banana and ¾ cup water until smooth. Add more water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

6. Beet-Ginger

Beets have been shown to support stamina by boosting oxygen uptake during exercise. They’re sweet on their own but still a bit earthy, so we paired them with ginger (a natural anti-inflammatory that can help curb nausea) and banana for sweetness.

Puree 1 medium steamed or roasted beet (peeled, about 1 cup) with ¼ teaspoon fresh ginger, 1 medium ripe banana (or ½ cup unsweetened applesauce), and 3/4 cup water.

Add more water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

7. Maple Cinnamon Oatmeal

Turn leftover breakfast into running fuel. One of the great things about endurance exercise is the excuse to go a bit crazy with the sweet stuff, like maple syrup, since it’s a time when your body really needs those quick-burning simple carbs.

Start with ½ cup plain cooked oatmeal, cooled. Mix in 1 tablespoon maple syrup (or more to taste or for additional carbs), a pinch of cinnamon, and ¼ teaspoon salt with ¼ cup water.

Add more water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

8. Apple Maca

This is one of the simplest pouch recipes we tried. Maca — a favorite among Inca warriors — adds a hint of nutty flavor and provides a boost of energy.

Stir 1 teaspoon maca powder into 1 cup unsweetened applesauce.

Add water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

9. Banana Maca

Another simple recipe, this blend of banana and maca offers a burst of energy with flavors that will be easy on the gut in the middle of a long run.

Puree 1 large ripe banana with ½ cup water, and 1 teaspoon maca powder (for a boost of energy) until smooth.

Add more water, 1 tablespoon at a time, to achieve desired texture. Pour into your pouch(es), and refrigerate until ready to use (up to two days).

10. Chia Switchel

The grape version of this homemade sports drink is Matt’s favorite. It requires just five simple ingredients and tastes delicious. Adding chia seeds thickens it to help you retain water (in a good way)!

Start with 1 cup of our Switchel recipe. Whisk in 1 ½ tablespoons chia seeds, stirring every few minutes until the Switchel thickens. After 15-20 minutes, pour into your pouch(es), and refrigerate until ready to use (up to three days). (Chia can make a bit of a mess, but this recipe is worth it. Soak the pouches, then use a brush to remove stuck-on chia seeds.)


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