Question: Do Energy Gels Really Work?

When should you take energy gels?

The drink will give you enough energy and electrolytes and the gel will top it off as you progress to the later miles when the stores begin to deplete.

If you are not using sports drink or alternate water and sports drink when training and racing, try taking gels at intervals of 45-70 minutes..

How many gels should I take during a marathon?

Guideline: You can absorb a maximum of 60 grams of sugar (glucose) and 1 litre of fluids per hour – on average! This equals a maximum of 3 gels/bananas and 3-4 cups of water per hour. On warm days the body absorbs less sugar. However, it takes practice to absorb 3 gels an hour!

Are energy gels bad for you?

Some people do find that sports gels can cause an upset stomach. This is mostly down to the amount of fructose and caffeine in the gels. If this is high, it’s more likely to cause gastric upset, including bloating, cramping, sickness and diarrhea.

What is the best energy gel?

We have tested over 100 Gel options to bring you our go to list of the Top 11 Gels.BEST OVERALL GEL. MAURTEN GEL 100. … BEST CAFFEINATED GEL. GU ENERGY GEL. … FAVORITE FLAVOR. UNTAPPED MAPLE GEL. … DUAL PURPOSE. SIS GO ENERGY GEL. … BEST ORGANIC GEL. HONEY STINGER GEL. … MOST INNOVATIVE. SPLIT PB&J GEL. … PACKET WITH A PUNCH. … THE CLASSIC.More items…

When should I take my energy gels for a half marathon?

Most runners should try to consume approximately 2–3 gels, evenly spaced throughout the race. For a two-hour half marathoner, this means taking a gel at 30, 60 and 90 minutes. Two gels will probably be sufficient for a runner finishing under 1:45, though this will vary depending on each runner’s unique requirements.

Do you need energy gels for 10k?

Should you take an energy gel for running a half marathon or 10k? … If you are able to run the 10k under 40 minutes, you do not need to take on any carbs, but if you run between 45-60 minutes, you should take a swig of a sports drink if you feel like you need to.

Should you use gels for a half marathon?

The researchers said their results suggest that gels might be a better choice for half marathoners who want to fuel on the run, in part because many runners aren’t going to feel like drinking 60 grams of carbohydrate in mild weather.

What are the best energy gels for runners?

The Best Running GelsScience in Sport Go Isotonic Energy Gel Mixed Pack, 15 x 60 ml. … TORQ Energy 45g Gels – Mixed Flavours (8 Pack) … Veloforte | Doppio Energy Gel | Fast Releasing Energy | 100% Natural & Delicious Energy Gels | 22g of Natural Energy | 75mg Caffeine | Doppio Flavour (Maple, Coffee & Guarana) (24)More items…

Can energy gels cause diarrhea?

Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract. While running, use caution with energy gels and energy bars. In some people, these products can contribute to diarrhea.

Can I take an energy gel before a run?

Energy gels should be taken just before or during exercise. … If you are not exercising, the body will release insulin and convert into long term stores (glycogen) actually leading to lower blood sugar levels. Thus if you take energy gels 1 or 2 hours before a race, you can be left feeling tired at the start of the race.

Do elite marathon runners use gels?

Races like the SF Marathon don’t have special aid stations, given the aforementioned lack of professional athletes. Carrying around a squirt bottle full of liquid would be terrible, so gels are the consumable of choice.

Are energy gels good for you?

Energy gels are a convenient source of energy to prevent running out of fuel during endurance training. But did you know they can interfere with hydration and in some cases decrease performance if not used properly? Why Use A Gel? Running out of energy during endurance training is a legitimate concern.

Can you run a marathon without gels?

No problem. Yep, done it a few times. The purpose of gels is for the calories more than electrolytes. Most people, if they’ve eaten properly in the 24 hours prior to the race, have enough calories stored in their muscles for 2.5-3 hours of running regardless of pace.

How many Maurten gels do I need for a marathon?

Maurten recommends taking as many as four gels per hour. For my half marathon, I took one before the race and then an additional GEL 100 every 30 minutes. This is more than I would usually take during a half marathon. Typically, I would have one gel before a race than maybe one to two gels during the half.

How do you carry gels in a marathon?

Fold the top opening tab of the Gel over the top of your shorts’ waistband. (This will further secure the Gel from jostling while you run.) Punch the safety pin through top-tab (where there’s no Gel) and secure the safety pin to the outside of your waistband. Tighten your waistband to comfort, and you are good to go!