When you are pushing through those long running or cycling sessions, maintaining energy levels can be the deciding factor between achieving your goals and succumbing to “the wall effect.” Many endurance athletes turn to specialised sports nutrition, from sports drinks to nutrient-rich foods. One of the most efficient ways to fuel your body on the go is to use sport gels for runners. Let’s go through what you need to know about these portable power packets.

What Are Energy Gels?

Energy gels are concentrated carbohydrates in small, portable pouch-like containers. They typically consist of a mixture of simple and complex carbohydrates mostly in the form of maltodextrin and various sugars. Most gels provide between 20 and 30 grams of carbohydrates per serving, and some may contain additional ingredients that can boost your performance, such as electrolytes, caffeine and amino acids. 

The Science Behind Energy Gels

During prolonged exercise, our bodies rely on two major sources of fuel – carbohydrates and fats. While fat stores are practically limitless in almost every person, readily available carbohydrate stores (glycogen) are very limited, approximately 2,000 calories. Once they are exhausted – typically after about 90 minutes of sustained effort – performance can plummet dramatically, leading to that dreaded “bonk” or “hitting the wall”.

This is where a high-quality energy gel for sport comes in. They provide quickly digestible carbohydrates, which will enter into your bloodstream fast, maintain blood glucose levels, and spare precious glycogen stores. The specific combination of carbohydrates in gels allows the body to absorb them at rates of around 60 grams an hour if consumed properly.

When to Use Energy Gels?

These gels are mostly beneficial during endurance activities that last for over an hour and a half: They are particularly useful during:

• Marathon training and racing
• Long-distance cycling
• Triathlons
• Ultra-endurance events
• Long hiking sessions

Anything shorter than that doesn’t usually require additional fueling, as your body’s natural glycogen stores should be sufficient. Taking gels unnecessarily might lead to digestive issues or unwanted calories.

Using Gels at the Right Time, in the Right Way

The key to successfully using energy gels for running is proper timing and consumption: it is best to start taking the gels before fatigue really sets in. This may be about 45-60 minutes into the activity. Following this, one gel should be consumed every 30-45 minutes, depending on your body weight and exercise intensity. This approach keeps energy levels steady during the entire run or exercise session, so you don’t need to recover from an energy crash.

Always take gels with water and not sports drinks. The concentrated nature of the gels means they require more fluid for proper digestion. Your goal should be about 250ml of water for each gel. Taking gels with sports drinks can lead to an overly concentrated solution in the stomach, causing a possible gastrointestinal upset.

Finding The Right Gel

Every athlete has different levels of tolerance and preferences, so they may need different levels of components in an energy gel for sport activities. Since the contents can vary considerably, keep in mind a few key factors when choosing the right gel for you:

• Carbohydrate Content: Look for gels providing 20-30 grams of carbohydrates per serving. Some brands have a variety of concentrations to choose from. If you’re inexperienced with gels, it’s a wise idea to start on the lower end of the spectrum.
• Caffeine Content: Many gels contain a level of caffeine ranging from none at all to over 100mg per packet. Caffeine provides added performance benefits, but you need to know your level of tolerance and the appropriate timing for consumption before the competition begins.
• Consistency: Gels can be anywhere from thin and watery to thick and syrupy. This is mainly a matter of personal choice, but generally speaking, the thicker the gel, the more water you’ll need to drink to get it down comfortably.
• Flavours and Additional Ingredients: Try different flavours and combinations in training – never on race day. Some gels have added electrolytes, amino acids, or other enhancers, which may or may not agree with your system.

Tips for Success with Energy Gels

• Practice During Training: Never try another new gel or nutrition strategy during an important running event. Instead, use your training sessions to experiment with different brands, flavours, and timing strategies.
• Start Early: Start your gels before you feel tired. It’s much better to avoid an energy crash than to recover from one.
• Carry Extras: Carry a few more gel packs than what you think would be sufficient. Be prepared for unexpected challenges or weather conditions that might throw you off your schedule and extend your activity duration.
• Listen to Your Body: While recommendations say to take gels every 30-45 minutes or at least 20gr of carbohydrates per hour, every individual is different. Be sensitive to how you feel and respond accordingly.

In a Nutshell

Sports gels are a practical solution for maintaining energy levels during endurance activities. These convenient packs contain bursts of carbohydrate energy that can help athletes enhance their performance and achieve their goals. Experiment with different flavours and ingestion strategies to find what works for your needs and you will unlock your full running potential.