Which cheap travel-friendly snacks actually prevent bonking in ultramarathons

I get asked all the time what I eat on long runs and ultramarathons — especially when someone wants something cheap, light to carry, and actually effective at preventing the dreaded “bonk”. Over the years I've experimented with everything from fancy gels to plain old bananas. What follows is my practical, evidence-informed guide to travel-friendly snacks that work in real ultramarathon conditions and won't break the bank.

What causes bonking and what to target

Bonking — the sudden loss of energy during endurance exercise — is essentially about running out of readily available fuel in the body (glycogen) and not replacing it fast enough. That means the snacks you choose should:

• Provide quick-digesting carbohydrates to maintain blood glucose
• Be easy on the stomach at high intensity and while fatigued
• Be compact, light, and travel-friendly
• Be affordable and easy to source locally

It also helps to include small amounts of sodium and some fat or protein in longer events to reduce GI upset and muscle breakdown — but the primary focus must stay on carbs. And practice these snacks in training; what works for one stomach won’t always work for another.

Cheap, travel-friendly carb sources I actually use

Here are the options I rely on, why they work, and how I use them in races or long training days.

• Bananas — cheap, natural, packed with simple sugars and potassium. I peel them, slice them into small chunks and store in a reusable baggie. They’re heavier than dried fruit but unbeatable for stomach comfort. I eat half to a whole banana every 45–60 minutes depending on intensity.
• Dates (and Medjool dates when available) — concentrated carbs, very portable, and gentle on the gut. I often stuff them with a dab of peanut butter for a mix of quick sugar and a touch of fat to slow digestion if I need longer-lasting energy.
• Raisins or mixed dried fruit — ultra-lightweight and cheap bought in bulk. I portion them into 30–40 g servings (roughly a small handful) and snack every 30–45 minutes.
• Rice cakes / rice crackers — plain rice cakes (or home-packed sushi rice balls) are easy to digest, low-cost, and travel well. Spread a thin layer of jam or honey for an energy boost.
• Jam or honey sandwiches on white bread or tortillas — white bread is a classic for a reason: fast carbs that won’t irritate the stomach. Tortillas are even better for hot, humid conditions since they don’t get soggy. I keep small packets of jam or a travel squeeze of honey.
• Peanut butter + jelly on a tortilla — adds a small amount of fat and protein for satiety but keeps carbs as the focus. Wraps are compact and travel well.
• Homemade energy balls — oats, honey, peanut butter, and chopped dates rolled into bite-sized balls. Cheaper than commercial options and easy to tweak for flavour and texture.
• Pretzels or salted crackers — quick carbs and sodium in one. I use them especially when sweating heavily to maintain electrolyte balance.

Small, cheap commercial items that are useful

Sometimes you want something ready-made and consistent. Some budget-friendly commercial options I’ve tested:

• Clif Bloks or Hammer Chews — cheaper if bought in bulk; chewable, easy to portion.
• Honey Stinger waffles (or similar honey-based chews) — good as emergency sugary picks.
• Generic electrolyte powder sachets — brands vary by country but sodium + potassium tablets/powders are inexpensive and extend drink functionality.

Tip: buy multipacks or generic store-brand alternatives — they often cost half as much as the premium options and work nearly as well.

How I plan snack timing and portions

My simple rule of thumb: aim for roughly 30–60 grams of carbohydrates per hour during long, moderate-to-high intensity efforts. That can come from a combination of whole foods and compact fuels.

• Short races or easy long runs: 30 g/hour is usually fine.
• Above marathon distance or sustained hard efforts: 60–90 g/hour (you might need multiple carbohydrate sources to hit the upper end).

Practical examples of ~30–60g carbs:

• 1 medium banana (≈25–30 g carbs) + handful of raisins (≈15 g) = ~40–45 g
• 2 medjool dates (≈40 g carbs total depending on size)
• 1 peanut butter + jam tortilla (1 slice worth of jam ≈20 g carbs) + a small handful of pretzels = ~40 g
• Homemade energy ball (1 large ≈20–25 g) eaten every 30–45 minutes

Electrolytes, salt and a small protein/fat strategy

Electrolytes can be cheap: a small pack of salt (or salted pretzels) plus a cheap potassium source (bananas or electrolyte powder) covers basic needs. For very long races I add small amounts of protein or fat (peanut butter on a tortilla or a few nuts) every 2–3 hours to reduce muscle breakdown, but I avoid heavy fats early on because they can slow gastric emptying.

Travel-friendly packing tips

• Portion snacks into resealable bags and label them with estimated carbs per portion.
• Use small zip bags or silicone tubes for honey to avoid sticky fingers.
• If flying, dry fruit, nut butter (in permitted sizes), and energy bars travel well. Buy fresh fruit locally where possible.
• Practice carrying the exact kit on long training runs to know what your stomach tolerates.

Quick reference table: snacks, approximate carbs, and pros/cons

I test combinations on long training days: a banana after an hour, then dates and a small tortilla every 30–45 minutes, plus salted pretzels and an electrolyte sip as needed. That keeps me steady, avoids GI issues, and stays budget-friendly — which matters more when you travel for races.

If you want, I can share a printable snack packing checklist and a few simple energy ball recipes I use. Tell me your typical race distance and whether you prefer whole foods or commercial gels, and I’ll tailor the plan.