Why use gels when running

You might have already read our blog posts on what supplements you should use to boost your training and whether you should eat before a run , but mid-run eating is a little more complicated. They mainly consist of simple sugars, such as sucrose, fructose and glucose, and maltodextrin; which is a carbohydrate made from corn starch.

Although it varies from brand to brand, most gels provide between 20 and 30g of carbohydrate and often contain added electrolytes and caffeine. In this situation, glucose or fructose is exactly what you need.

If you do choose to top up the tank with a sports gel, Isotonic gels are usually the more convenient option as they can be taken without water. Mostly, this is a personal preference! Each runner absorbs and processes carbohydrates at a different rate. One person might feel the effect within three minutes, while others might take up to 15 minutes. Plan a fueling strategy and practice it during long training sessions to determine what works best for you. Good training, proper fueling and adequate hydration provides the foundation for achieving your personal best.

Energy gels offer benefits to endurance athletes, but what should you know before consuming them? Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Why do you even need gel, if you consume a drink that has say calories per bottle? I use Infinite Nutrition drink.. Calories from drinks and gels are the same. More than that and your body has a hard time absorbing it.

Do you really need energy gels during a half marathon? Just asking as I never felt the need, but will it facilitate a better finish? Depends how long it will take you. Under 90 minutes, likely not. Between and 2 hours is a personal choice. Past 2 hours I recommend one. Are energy gels needed even during a half marathon? I myself never needed them, but if I use them as prescribed will I be able to get a better finish? Will taking some kind of energy gel or drink or not taking it affect how sore you are after the race and over next few days?

Slightly, yes. The gel or drink could provide carbohydrates that help jump start the recovery process. However, I think a better solution would be to focus on stretching, foam rolling and massaging. Also, you should expect some soreness after a race as long as the half. I just ran my first marathon and did well until 20 miles when I had severe muscle cramps. When I paused and tried to stretch, this triggered a cascade of cramping, even in my hands and arms and abdomen.

My nutrition strategy was exactly the same as in training, low calorie Gatorade plus a gel every 50 minutes plus they handed out bananas in the final miles.

The weather was perfect in Chicago F, whereas my training was in hot and humid Charleston F. My running colleagues say I made a fatal error taking gels with Gatorade.

You seem to agree but your warning seems to be about too much sugar and stomach upset. I had no nausea or satiety, but severe muscle cramps that went on for more than an hour after the race. Any thoughts or advice for next time? As always, the article is full of interesting content. Just a bit confused. How would I confirm the reaction from nutrition like GU at race pace without actually running that pace on an extended run. If I have a tendency to bonk 18 miles with no nutrition then it stands to reason that I would have to test past that point to make sure that I can still injest nutrition well past that point.

I do not know if my stomach shuts down when I run or not. Or, am I making this more complicated than it is. Would it be better if I join or pay to ask questions? Along with perennial pudding favourites like cherry bakewell, apple crumble and lemon drizzle, there are caffeinated options such as caramel latte and banoffee. Most running gels are designed to provide fast-release carbohydrates in the simplest and cheapest manner possible, which tends to mean they use artificial ingredients.

Despite the dainty 33g serving, they still pack in 22g of carbs. The Tempo gel will suit those who prefer a sweet offering, with the dates in it offset by lemon and ginger, while the Doppio gel, which also contains 75mg of caffeine, is our pick of the bunch with its maple and coffee flavour.

These gels are a convenient way to carry a lot of carbs. Each of them contains 40g of carbs per 60ml serving — almost double the standard 22g you get from most brands. The carbs are provided in a Along with the standard Beta Fuel gel there is a nootropic version, which contains mg caffeine, plus other ingredients to help you stay mentally sharp during your endurance events. Taste test: The gel comes in two flavours: orange, and strawberry and lime, and the latter is surprisingly tasty.

However, they do have one unique feature, which is that they are the only gels handed out to runners on the London Marathon course. You can pick one or more up at miles 14 and 19, which will reduce the amount of gels you have to carry yourself. It hardly needs saying that running for a couple of hours or more requires a lot of energy, and the main source of muscle fuel over the course of a long event is carbohydrates, which your body stores as glycogen.

There are many ways to do this. Sports drinks , energy bars and dried fruit are all options, but many people find that the best method of refuelling is using energy gels. These generally contain mg of carbs, are easy to slip into a running belt and can be consumed quickly without breaking your stride.

All energy gels have the same purpose, to help fuel your run, and while they come in different shapes and sizes, there are two main types: isotonic gels and energy gels. Energy gels, on the other hand, just pack in a load of carbs. This type might be stickier — some of them are tough to get down without water — but you can pack more into a small race belt and reduce the weight of what you have to carry.

The trade-off is timing them around water stations in races, or having to carry water with you on long training runs. Both of these kinds of gels also have options that contain caffeine too, for a little extra mental boost, which can be very welcome in the latter stages of a marathon. You need to maintain a steady stream of energy, starting well before your reserves run dry.

Energy gels are a convenient option.