To hit those hard-earned PRs, you need more than just a good training plan—you need the right fuel. If you are stepping up your distance, you have likely heard of energy gels. Here is a quick guide to keeping your engine running on race day.
What Do Energy Gels Do?
Your body relies on limited stores of carbohydrates (glycogen) for fast-burning energy. When you run out, you "bonk" or "hit the wall." Energy gels prevent this by providing a concentrated, easily digestible dose of simple carbohydrates for an immediate energy boost. Many also include electrolytes to replace what you lose through sweat and caffeine to lower your perceived effort.
How to Use Energy Gels
- Timing: Take your first gel 45 to 60 minutes into your activity, then one every 30 to 45 minutes after that.
- Hydration: Always consume gels with a few gulps of water (not sports drinks) to aid digestion and avoid stomach cramps.
- Practice: Never try a new gel on race day. Test different brands and flavors during your long training sessions to see what works best for your stomach.
- Pacing: If a full gel upsets your stomach, take half of the packet and save the rest for 15 minutes later.
Popular Energy Gels
There is a gel out there for every preference. Here are a few top choices:
- GU Energy Labs: The classic energy gel. It offers a huge variety of flavors and a thicker consistency.
- Maurten: Favored by elite marathoners, this brand uses a "hydrogel" technology that is exceptionally easy on the digestive system.
- Science in Sport (SiS): These are isotonic gels, meaning they are already mixed with water and don't require you to drink extra fluids to digest them.
- Huma: Made with whole-food ingredients like fruit puree and chia seeds, these are known for their great taste and smooth texture.
Bottom Line
Mastering your nutrition is just as important as mastering your pacing. Experiment with different energy gels during your training, and you'll be perfectly primed to crush your next race.
