Energy Gels
Introduction:
Oftentimes, new runners come across an unfamiliar word they’ve never encountered before: gels. But what exactly are they? Are they beneficial for you in the long run, or only in the short term? In this article, we’ll break down the composition and benefits of running gels so you can decide whether they are right for you.
What are energy gels?
Energy gels are typically small packets (typically 1.0-1.5 fl. oz.) of a mixture containing simple sugars to boost a runner’s energy levels during a long distance event. These can range from the half marathon to the full marathon or even just a typical long run. During these long distance events, your body burns through stores of carbohydrates in the form of glycogen in order to compensate for such taxing activity. This is why runners typically start to experience fatigue after a while and break down both physically and mentally. Running gels are a quick fix, delivering simple sugars to your body to use for the rest of your run. Additionally, gels are not only utilized by runners, but also by other endurance athletes, such as cyclists or Ironman participants.
Ingredients in Energy Gels
Blend of sugars (typically around 20 grams per packet)
Maltodextrin
Fructose
Sucrose
Glucose
Others (not as common)
Caffeine (only in some gels)
Water
Natural flavorings
As seen by the ingredients listed above, not much is used to make the energy gels. Gels typically do not contain any protein, fat, or fiber, meaning they are digested quickly by your body. Shortly after digestion, these simple sugars are processed and converted by your cells into readily available energy.
When and how are running gels typically used?
Running gels are typically used in the middle of a long run. Most people intake a packet after around 6-7 miles, or 45-60 minutes of high intensity activity. That being said, this is not a rule that applies universally, as everyone’s bodies digest and process sugars at a different rate. It may take some trial and error to find out approximately what time your body is in need of an energy gel. Additionally, these should not be consumed after you feel drained and tired, but rather before you hit that point of exhaustion during an activity.
In terms of how to use them, energy gels are normally meant to be taken with water. Taking it by itself may take your body longer to process it. Consuming it with other fluids, such as a sports drink, may cause an imbalance of nutrients.
List of Popularly Consumed Energy Gels:
Maurten Gel
GU Gel
Spring Energy
Stinger
Deciding which gel to use is entirely up to preference. This depends entirely on an athlete’s preferred taste, or how well the gels work for them in general. You may initially need to test your way through before finding the right gel for you.
Some disadvantages of taking gels may include:
Stomach irritation
Dehydration
Gradual overreliance on gels
Generally, stomach irritation can be caused by digesting anything during an endurance activity; these energy gels are no exception. Your body primarily focuses on sending blood to your muscles rather than your digestive tract, rendering your body unable to properly digest anything, including gels.
Athletes should also take gels in moderation in order to avoid becoming overly reliant on them. Seeing how they could be viewed as extremely concentrated packets of sugars, taking one on a daily basis is not advised.
So what’s the conclusion?
Overall, gels are popular among endurance athletes for good reason. They’re a quick and easy way to boost your energy levels without noticeable drawbacks. Although they may have some disadvantages, most of them can be remedied through trial and error and finding what works best for each individual. Whether you’re training for a marathon, half marathon, or even an ironman, consider using a gel to boost your next performance.
Sources
“Energy Gels: How They Can Help You Fuel a Long Workout.” Cleveland Clinic, Cleveland Clinic, 27 Nov. 2023, health.clevelandclinic.org/energy-gels-how-they-can-help-you-fuel-a-long-workout.
Tom, Runivore. “Overview of Key Energy Gel Ingredients.” Maximize Your Running Potential with RUNIVORE: Reviews, Diet, Training, and Race Strategies, 4 July 2023, runivore.com/energy-gel-ingredients/.
Tom, Runivore. “Are Energy Gels Bad for You? Uncovering the Truth.” Maximize Your Running Potential with RUNIVORE: Reviews, Diet, Training, and Race Strategies, 14 Oct. 2023, runivore.com/are-energy-gels-bad-for-you/#:~:text=Energy%20gels%20can%20give%20you,too%20reliant%20on%20fast%20sugars.
Runners Need. “Everything You Need to Know about Energy Gels.” Runners Need, www.runnersneed.com/expert-advice/nutrition-and-hydration/energy-gels.html. Accessed 26 Jan. 2024.