It is fall racing season and so incredibly important to fuel your fun on trail. Even if you’re not competing in a race this season, these snacks make trail running and hiking more enjoyable. They’ll give you a boost of energy to make it to the next mile and can easily be made at home! Fueling your activities such as trail running, hiking or really any cardio and endurance activity is so important for performance as well as recovery. Our bodies rely on carbohydrates as the main fuel source during activities and need a replenishment of carbs once we’re done. Just because you can get through your run without any fuel doesn’t mean you should. Go ahead and try one of these tasty snacks on your next run and let us know what you think!
3 homemade trail running snacks
Waffles
Waffles are truly a versatile snack that can be made sweet or savory. They can be made pretty easily with ingredients you probably already have on hand and can be stored in the freezer for future enjoyment. You don’t even need an expensive waffle iron, in fact, this small waffle iron is the perfect size to make waffles for your next adventure and only costs $10. For most recipes it can be beneficial to cut the recipe in half unless you want to bulk prep and stock the freezer full of waffles.
Savory
- Everything bagel waffles are a personal favorite and strike the perfect balance between salty, savory and full of flavor.
- Cheddar bacon waffles are great for long days on trail because besides delivering carbs you’ll also get a nice dose of protein from the cheddar and bacon.
- This herb waffles recipe can be played around with depending on the herbs and cheese you already have on hand. There really isn’t a bad combo of savory herbs and cheese
Sweet
- French toast waffles have been a staple in my running routine for the last year. Grab your favorite French toast recipe and a loaf of bread. This French toast recipe is an easy recipe to follow. Simply dip your bread in the French toast batter and then cook in your waffle iron! On the flip side, you can use frozen waffles dipped in French toast batter and then fried in a skillet.
- You really can’t go wrong with classic waffles either. A simple flavor means you’re unlikely to upset your stomach and can be a great reset if you’re experiencing palate fatigue. You could also go wild and spread a fruit flavored GU gel on top of your waffle.
- Chocolate chip waffles are such a delight on trail. Every bite has a nice punch of chocolate and chocolate almost always makes everything better.
Rice Cakes
Just like waffles, these rice cakes can be sweet or savory, allowing you to pack for your trail run with a balance of flavors. Sticky rice, such as calrose rice, works as an amazing base for these rice cakes. The rice is made of easy to digest carbohydrates and the sticky nature holds water which is helpful for hydration. It also binds together so effortlessly making for a great snack on the go. Skratch Labs has compiled a list of their most popular rice cake flavors with links to the recipes. This bacon and egg rice cake is an all time favorite of mine and any leftovers make for a great meal prepped breakfast.
Sarah Voth | Dietitian on Instagram: "I’m eyeing 👀 the Oreo recipe for my next ride.
Did you see #skratchlabs posted their 6 most popular rice cakes on their blog? (I put a link in my bio, check ‘em out.)
I find these rice cakes most helpful on 100-200mi rides when I’m getting really palate fatigued and just want some easy digesting, high carb nutrition. If you’re someone who gets tired of gels and pre-packaged foods, this might be worth trying.
For a single cake, I used a little stencil to pack it all together.
On my most recent century, I ate one rice cake near the end and fueled the rest with Super High Carb mix. ‘Twas a pretty nice combo ⚡️
What’s your go-to long ride fuel!?
#sportsnutrition #sportsdietitian #cyclingnutritiontips #cyclingnutritionmadeeasy #letsgetit #nutritioniskey #skratchlabs #endurancetraining #enduranceathlete #endurancenutrition"
55 likes, 5 comments - sarahvothrd on March 22, 2023: "I’m eyeing 👀 the Oreo recipe for my next ride.
Did you see #skratchlabs posted their 6 most popular rice cakes on their blog? (I put a link in my bio, check ‘em out.)
I find these rice cakes most helpful on 100-200mi rides when I’m getting really palate fatigued and just want some easy digesting, high carb nutrition. If you’re someone who gets tired of gels and pre-packaged foods, this might be worth trying.
For a single cake, I used a little stencil to pack it all together.
On my most recent century, I ate one rice cake near the end and fueled the rest with Super High Carb mix. ‘Twas a pretty nice combo ⚡️
What’s your go-to long ride fuel!?
#sportsnutrition #sportsdietitian #cyclingnutritiontips #cyclingnutritionmadeeasy #letsgetit #nutritioniskey #skratchlabs #endurancetraining #enduranceathlete #endurancenutrition".
DIY Gels
Maybe you don’t have time to whip up a whole batch of goods in the kitchen or it feels a little overwhelming but you’re still looking to make some nutritious and affordable trail snacks. Look no further than this combination of sports nutrition products and a little DIY at home to create snacks that pack a punch.
Skratch Secret Sauce
Applesauce + Skratch Labs high-carb = easy to digest & delicious fuel. Skratch high-carb mix comes in two flavors – raspberry and lemon-lime. Both flavors pair quite well with applesauce and create an easy to use sport nutrition product you can make right at home. Follow the directions in the reel below and you’ll be ready to fuel your next run.
Skratch Labs: Fuel + Hydration on Instagram: "Time to get SAUCED... with performance fuel. Make the most of our High-carb Mix, avoid the gooey texture of gels, and enjoy real food. By adding our High-Carb Mix to apple sauce you can increase the carbs with minimal impact on flavor.
Directions
🍏 grab your favorite flavor of the high-carb mix and add two scoops (~28.5 or heaping scoop 30 grams) to a cup
🍎add half a cup (~122 grams) of applesauce
🍏 stir until smooth
🍎transfer it to your soft flask using a funnel for easier pouring
🍏This recipe provides about ~180 calories and ~45 grams of carbs. But check your applesauce label and do your math as apple sauces vary. You can customize the secret sauce by adding more or less of the high-carb mix, depending on your needs. If you like a tart sauce, try the lemon-lime flavor. For a fruitier sauce, try the raspberry flavor. You can also try different applesauce flavors too - Strawberry Apple was a staff favorite!
If you use a bulk bag of High-Carb the cost is about .75 cents a scoop, so $1.50 for two scoops, and based on average cost of bulk (think Costco or the 6ob cans) applesauce .33 cents for half a scoop. So if you source your sauce right that's less than $2 for Skratch Secret Sauce. Did we mention it actually tastes good too?
To learn more head to our blog!"
skratchlabs on June 12, 2024: "Time to get SAUCED... with performance fuel. Make the most of our High-carb Mix, avoid the gooey texture of gels, and enjoy real food. By adding our High-Carb Mix to apple sauce you can increase the carbs with minimal impact on flavor.
Directions
🍏 grab your favorite flavor of the high-carb mix and add two scoops (~28.5 or heaping scoop 30 grams) to a cup
🍎add half a cup (~122 grams) of applesauce
🍏 stir until smooth
🍎transfer it to your soft flask using a funnel for easier pouring
🍏This recipe provides about ~180 calories and ~45 grams of carbs. But check your applesauce label and do your math as apple sauces vary. You can customize the secret sauce by adding more or less of the high-carb mix, depending on your needs. If you like a tart sauce, try the lemon-lime flavor. For a fruitier sauce, try the raspberry flavor. You can also try different applesauce flavors too - Strawberry Apple was a staff favorite!
If you use a bulk bag of High-Carb the cost is about .75 cents a scoop, so $1.50 for two scoops, and based on average cost of bulk (think Costco or the 6ob cans) applesauce .33 cents for half a scoop. So if you source your sauce right that's less than $2 for Skratch Secret Sauce. Did we mention it actually tastes good too?
To learn more head to our blog!".
DIY Skratch Gels
Hands down this is the easiest recipe here. All you have to do is combine water with some Skratch Labs high-carb mix , pour into a pouch and hit the trails. Depending on your desired consistency, you can fit upwards of 450 calories (~112g carbs) into this 5oz flask. The benefits of these DIY gels is that you have so much more control over the consistency – you can make a super thick gel or one that is runny and drinkable. You also reduce trash by fitting more product into a reusable flask. Tip – the longer your DIY gel sits, the thinner it gets. For gel-like consistency, the night before you’ll want to make a really thick gel and let sit in the fridge overnight. The next morning your DIY gel consistency will be similar to commercial sports gel products.
Skratch Labs: Fuel + Hydration on Instagram: "Skratch Gels?! So much misinformation in the world, time for the truth. Skratch Gels Exist. And @allenskratch is here to show you how.
Better ingredients, taste, texture, and no jelly belly. With our Super High-Carb anything is possible. Pour some mix, add a dash of water, bulks bags that save you cost per calorie compared to traditional gels and use a reusable flask to save the wrapper waste. No waste, just wins. The longer it lounges, the smoother it sips. Customize your carb density from “I need a boost” to “rocket fuel.” Its magic made by science🧪✨"
skratchlabs on February 28, 2024: "Skratch Gels?! So much misinformation in the world, time for the truth. Skratch Gels Exist. And @allenskratch is here to show you how.
Better ingredients, taste, texture, and no jelly belly. With our Super High-Carb anything is possible. Pour some mix, add a dash of water, bulks bags that save you cost per calorie compared to traditional gels and use a reusable flask to save the wrapper waste. No waste, just wins. The longer it lounges, the smoother it sips. Customize your carb density from “I need a boost” to “rocket fuel.” Its magic made by science🧪✨".
Skratch Labs: Fuel + Hydration on Instagram: "Skratch Gels 101
Back by popular demand, we’re sharing tips and tricks for optimal gell-ing:
1. A good starting ratio for Skratch gel consistency is 1 scoop of High Carb Drink Mix per every 1-1.5 ounces of water ...we’re not nuts about how it looks 🥜🤷♀️ but it does the job.
2. The longer the mixture sits, the less thick it will become.
3. Start with less and add more as needed based on your caloric and electrolyte needs. This applies to mix and fluid, everyone’s needs will be different.
4. Gel consistency not to your liking? Prep this the day before, let it sit in the fridge overnight to lighten the consistency and enjoy!
5. Embrace your inner scientist by mixing High-Carb with our other hydration mixes in one bottle. BUT make sure you do your “mesearch” and proper math to ensure you’re getting an appropriate combination of carbs, sodium, and liquid to meet your needs and avoid GI distress.
☝️This ratio can change depending on the weather, effort, and other factors, so test things in training and if you have questions drop them in the comments.
Still have questions? Drop them in the comments or email us mailto:info@skratchlabs.com"
472 likes, 30 comments - skratchlabs on March 7, 2024: "Skratch Gels 101
Back by popular demand, we’re sharing tips and tricks for optimal gell-ing:
1. A good starting ratio for Skratch gel consistency is 1 scoop of High Carb Drink Mix per every 1-1.5 ounces of water ...we’re not nuts about how it looks 🥜🤷♀️ but it does the job.
2. The longer the mixture sits, the less thick it will become.
3. Start with less and add more as needed based on your caloric and electrolyte needs. This applies to mix and fluid, everyone’s needs will be different.
4. Gel consistency not to your liking? Prep this the day before, let it sit in the fridge overnight to lighten the consistency and enjoy!
5. Embrace your inner scientist by mixing High-Carb with our other hydration mixes in one bottle. BUT make sure you do your “mesearch” and proper math to ensure you’re getting an appropriate combination of carbs, sodium, and liquid to meet your needs and avoid GI distress.
☝️This ratio can change depending on the weather, effort, and other factors, so test things in training and if you have questions drop them in the comments.
Still have questions? Drop them in the comments or email us mailto:info@skratchlabs.com".
Next time you’re looking to fuel your trail runs and adventures, give one of these at-home recipes a try! Give the peanut butter and jelly sandwich a break and see what other flavors might excite you to go further and faster.
Happy running!
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Featured photo by Brian Erickson on Unsplash
View All Posts by Amy Cornish