In endurance sports, nutrition strategy can make or break performance. For athletes covering long distances, whether it is a marathon, triathlon, ultramarathon, or long-distance cycling event, fueling properly becomes just as important as pacing. Traditionally, endurance nutrition has focused on quick, easily digestible energy sources such as gels, sports drinks, and chews. Kevin Morgan of Rochester understands that these provide a steady stream of carbohydrates that keep the muscles working efficiently. Yet in recent years, more athletes have begun to integrate solid foods into their race plans, citing benefits such as improved satiety, comfort, and focus. The act of chewing, often dismissed as trivial, might play a greater physiological and psychological role in endurance performance than previously thought.
Beyond Calories: The Role of Chewing in the Body
Chewing does more than simply break down food into smaller pieces. It triggers a cascade of biological processes that influence digestion, metabolism, and even appetite regulation. When an athlete chews, receptors in the mouth send signals to the brain to begin the digestive process. Saliva production increases, containing enzymes such as amylase that start breaking down carbohydrates before they even reach the stomach. This early stage of digestion not only prepares the body to absorb nutrients more efficiently but also influences how full or satisfied an athlete feels after eating.
Satiety, or the sensation of fullness, depends on several factors including calorie intake, nutrient balance, and hormonal response. Chewing solid food activates sensory and mechanical feedback loops that contribute to this feeling. When an athlete consumes only liquids or gels, the absence of chewing may limit the brain’s recognition of food intake, leading to a delay in satiety signals. Over the course of a long race, this can result in feelings of hunger, cravings, or discomfort that distract from performance.
The Psychological Connection Between Chewing and Satisfaction
In endurance events lasting several hours, mental fatigue often rivals physical exhaustion. Maintaining motivation and focus requires more than physical training; it requires psychological comfort as well. Eating solid food provides a sense of normalcy and grounding during long efforts. The act of chewing, tasting, and swallowing food mimics the rhythm of everyday eating, which can calm the mind and create a sense of satisfaction.
Athletes who rely solely on sweet gels or drinks often report flavor fatigue, nausea, or aversion to sugary textures late in competition. Solid foods such as small sandwiches, rice balls, or potatoes introduce variety and contrast in both texture and taste. This diversity can improve mood and willingness to continue fueling, helping to prevent the energy dips that result from under-fueling.
Additionally, chewing stimulates brain activity linked to alertness. Studies have shown that mastication increases blood flow to the brain and activates regions associated with cognitive performance. For endurance athletes, especially during late stages of an event, this can enhance concentration and reduce the perception of effort.
Physiological Benefits of Solid Foods During Long Races
While convenience often favors gels and liquids, solid foods offer unique physiological advantages during prolonged efforts. One of the most significant is the modulation of blood sugar levels. Simple sugars from gels and sports drinks enter the bloodstream quickly, leading to rapid spikes and drops in glucose levels. These fluctuations can cause energy crashes and gastrointestinal distress. In contrast, solid foods containing complex carbohydrates, fats, or proteins release energy more slowly and steadily, helping to maintain stable blood glucose.
Solid foods also contribute to better gastrointestinal comfort for some athletes. The gut, like the muscles, needs to be trained. Regular exposure to solid foods during training can condition the digestive system to process them efficiently during competition. For athletes who experience stomach upset from an excess of gels or sugary drinks, incorporating real foods can reduce nausea and improve digestive tolerance.
The addition of sodium and other electrolytes from whole foods such as salted potatoes, pretzels, or nut butter can also help maintain hydration and prevent cramping. Many solid foods contain natural sources of these essential minerals in forms that are easier on the stomach than heavily concentrated sports formulations.
Individual Variability and Gut Training
Not every athlete will respond to solid food in the same way. Digestive comfort varies widely based on personal tolerance, experience, and event conditions. Factors such as race intensity, temperature, and hydration status all influence how well the body handles solid food. Generally, the higher the exercise intensity, the harder it becomes for the stomach to process solid matter because blood flow is diverted toward working muscles. This is why most athletes reserve solid food for lower-intensity or ultra-distance events where pacing allows for digestion.
Gut training plays a critical role in determining success. Athletes who wish to include real food in competition must practice consuming it during training sessions. This trains the gastrointestinal system to accommodate volume, handle different textures, and coordinate with the timing of exercise. Regular exposure helps reduce the risk of discomfort and improves the efficiency of nutrient absorption.
Examples of Real Food in Endurance Sports
Some of the most successful endurance athletes in the world rely on real food as part of their fueling strategy. Ultramarathoners and cyclists often turn to foods such as rice cakes, peanut butter sandwiches, fruit, boiled potatoes, or oatmeal bars. These options provide complex carbohydrates and moderate fat or protein, which help sustain energy levels for long durations.
Adventure racers, who may compete for multiple days, depend heavily on real food for both energy and morale. The psychological lift that comes from eating something substantial can be as powerful as the nutritional boost it provides. Triathletes competing in full Ironman events also sometimes include small bites of solid food on the bike portion to prepare for the marathon that follows.
The choice of solid food often depends on practicality and personal preference. Foods that are easy to carry, chew, and swallow without drying the mouth are best. Soft textures, moderate saltiness, and minimal fiber reduce the risk of gastrointestinal distress.
The Balance Between Convenience and Performance
There is no single formula for endurance nutrition. Liquid and gel-based products offer unmatched convenience and speed, while solid foods offer satiety, comfort, and steady energy release. The most effective fueling plans often combine both. Athletes might use gels and drinks early in a race when intensity is high, then switch to solids as the pace settles and the body demands variety.
Understanding how chewing influences both physiology and psychology helps athletes make more informed choices. The simple act of chewing signals nourishment, regulates appetite, and maintains engagement with the body’s needs. For those competing in long events, incorporating solid foods can bridge the gap between energy supply and emotional satisfaction.
The science of chewing may seem simple, yet it plays an important role in the complex system of endurance performance. Beyond its mechanical purpose, chewing influences digestion, hormone release, focus, and the feeling of fullness. For athletes tackling hours of sustained effort, real food offers more than calories. It provides comfort, variety, and stability, both physical and mental.
In the end, endurance racing is as much about managing the body’s responses as it is about maintaining speed. Whether through a small bite of banana bread or a few salted potatoes, chewing may just be the hidden ingredient that helps athletes go the distance with energy, balance, and satisfaction intact.
