Energy Gels for Running
Energy gels are a form of carbohydrate that helps provide energy over endurance events such as a marathon or triathlon for example.
Test Gels
It is important to test the energy gels you plan to take in the lead-up to an event as they might not agree with you.
As a general rule, it’s advised to try your race day gels at least 2-3 times before race day. That way, you can figure out how best to take the gel i.e. all at once or in small sips, and at what point during the event to take them.
Our body can only store enough energy for approximately 90-180 minutes, depending on your pace. Unfortunately, this is the same, even if you carb load before an event, so if the event lasts longer than that you will need to give your body extra energy to get you through.
Digesting energy gels can vary from one individual to the next but generally, it can take 45 minutes for the glucose from the gel to be absorbed into the muscle. However, you will get a quick boost of energy first. This is useful in preventing the feeling of ‘hitting the wall’.
A good rule of thumb is to take one gel every 30-40 minutes, however, some go every 40-60 minutes, try out different times during your training and see what works for you.
Energy Gels Disadvantages
Often gels can cause an upset stomach if it is too much glucose for your digestive system to break down at once. Taking small portions of the gel more frequently can help with this. If energy gels do not agree with you at all, alternatives such as jellies, fruit, nuts, or energy drinks can produce similar effects.
Types of Energy Gels
There are numerous brands of gels out there, all pretty similar. Isotonic gels are those that are diluted with water. The most common type of gel is a mixture of glucose and fructose. Some gels may contain caffeine. This however can cause dehydration and is a diuretic so may only be appropriate to take towards the end of the run.
When using energy gels it is important to also make sure that you stay well hydrated and energised during the event. Drink plenty of water before and after to replenish any nutrients that were lost during the day.
For more endurance events tips check out - Marathon Training: How to prepare for your first marathon or half marathon and Recovery Tips Post Marathon
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