Fuelling Fast — Even with Food Intolerances

Fuelling Fast — Even with Food Intolerances

 

When you’re chasing performance, the last thing you want is your gut slowing you down. For athletes with food intolerances—whether it’s to gluten, dairy, FODMAPs, or additives—fuelling can be a delicate balancing act. But just because your gut is picky doesn’t mean your energy levels have to suffer.

Here’s my thoughts about how to fuel fast, even with food sensitivities—and why Snacket is a game-changer if you need to keep your fuel safe, simple, and stomach-friendly.

*It's important for me to add here that this is information I have created from my own experiences and is not to be taken as advice. I am not a dietician, sport scientist or nutritionist of any kind. If you would like to pursue a fuelling routine, please consult a professional for one that suits you.

 

Why Traditional Fuelling Products Don’t Work for Everyone

Most commercial sports nutrition products—like gels, chews, and bars—are formulated for general use. That means they often contain:

  • Maltodextrin (can upset FODMAP-sensitive guts)

  • Dairy proteins

  • Artificial sweeteners and preservatives

  • Gluten or soy-based thickeners

For many athletes, these ingredients can lead to bloating, nausea, or a mid-run dash for the toilet 💩. That’s not exactly performance-enhancing!

 

What to Look for Instead

If you've experienced this before you know that the key is choosing whole, simple foods that provide fast-acting carbohydrates but are free from your trigger ingredients. Great options can include:

  • Cooked and salted white potatoes

  • Homemade rice cakes with jam

  • Bananas

  • Homemade low-FODMAP muffins or oat balls

  • Medjool dates (test for tolerance!)

The Australian Sports Commission’s Performance Nutrition HQ stresses the importance of training your gut and finding what works for you well before race day (PNHQ).

 

The Role of Snacket when it comes to Variety

This is where Snacket comes in. Instead of relying on pre-packaged products with ingredients you can’t pronounce, you can carry the real food you know your body tolerates—fuel that you made in your own kitchen, from ingredients you trust.

The Snacket pouch is sweat-resistant, food-safe, and clips easily to your pocket, bike bag, or running vest. It keeps your food clean, dry, and easy to access. No more soggy wraps shoved into plastic bags, and more importantly, no more stress about what’s really in that single use packaging.

You can even portion out your fuel for different segments of your ride or run: one Snacket for savoury, one for sweet. You’re in control.

 

Top Tips for Fuelling Fast with Intolerances:

  1. Test during training: Try different combinations during low-stakes sessions to see what works best.

  2. Keep it simple: Stick to a few ingredients to reduce your chances of GI distress.

  3. Pre-pack your Snacket: Layer your snacks to stay organized and ensure balanced carbs throughout your session.

  4. Stay on schedule: Eat small amounts regularly (e.g., every 30–40 minutes) to avoid that dreaded bonk!

 

The wrap-up,

Fuelling fast doesn’t mean compromising your gut. With a little planning and the right tools, you can power your endurance efforts without discomfort. Snacket lets you take what you need, in a way that suits you—because the best fuel is the one your body agrees with.


 

 

 

 

 

 

Thank you to the following resources;

References:

  • Australian Sports Commission, Performance Nutrition HQ. https://static.ausport.gov.au/pnhq/building-your-nutrition-plan/#/

  • Sports Dietitians Australia. https://www.sportsdietitians.com.au/factsheets/

  • Sampson, G. (Gemma Sampson, Sports Dietitian): Blogs on food intolerance & endurance nutrition. https://www.gemmasampson.com/blog

 

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