If you like to lace up your sneakers and pound out a few miles on the road or treadmill, then you’ve probably heard of energy gels. Energy gels can be helpful, especially if you are hitting the wall towards the end of a race or long run.
Popular with those running marathons or doing long training runs, energy gels can provide the much-needed carbohydrates to fuel you through the remainder of your miles. While there are several different brands of energy gels on the market, all of them might come with the same kind of questions from consumers, such as how often should you use them and when should you work them into your workout routine?
What are Energy Gels?
Let’s start by talking about what energy gels do. We know that they can provide a source of carbs for on the run (literally), therefore giving your body the energy it needs to continue running. You might think that fat is utilized during a long run – and it is! However, fat is very slow to burn and use, so carbs are needed for a quick and efficient fuel source. Most energy gels that you’ll find are composed of glycogen, which is required to give you a bit of a boost during your exercise. These simple sugars aid in that boost of energy – and possibly even more so for your brain than for your tired legs.
One significant factor to note here: an energy gel, regardless of the brand, won’t be the equivalent to consuming whole, nutrient-dense foods that can also give energy – so don’t think a quick energy gel mimics what you’ll get from a banana and a scoop of peanut butter. Instead, energy gels can be a decent source of a quick boost of energy on the go if you use them appropriately.
What are Energy Gels Made Of?
Something to keep in mind when considering adding an energy gel to your race day programming or your long-distance running routine is what it’s made of; many gels are filled with artificial ingredients and can be difficult for your stomach to break down and digest – and you don’t want to be finding that out when you’re only a few miles from the finish line.
If you’re considering energy gels as a fuel source for your longer runs, pay attention to the labels! Read the ingredients, see how much sugar is included, and most definitely test out one of the gels on a test run. You might find that your body is having difficulty breaking down the gel, leading to stomachaches or other gastrointestinal issues. Some gels include caffeine, so definitely check your labels if you’re sensitive to this.
Have Water Handy!
As you incorporate the energy gels into your workout routine, ensure that you have some water handy – after all, there will be a decent amount of sugar within the little packets, and your body needs help breaking it down! Never consume an energy gel on an empty stomach (and again, read the directions on the energy gel appropriately).
How Often Do I Use Energy Gels?
When it comes to just how often to use energy gels during a training session or race, that will vary widely from person to person, both because of the rate of digestion/absorption and what their current diet looks like. Most runners will likely put an hour or so between gels, although that timing will vary. If you want to use an energy gel, really listen to your body and try to consume it before you feel like you’re hitting the wall since you want to get it in your system before that happens. This might take some practice, and that’s okay! If you feel like you need a bit of a boost during those runs, take a gel with you on your practice run and see how your body responds.
Bottom Line – Energy Gels For Runners
Whether you use energy gels or not, it’s good to be educated about them, especially since you’ll probably see them out on a racecourse at one point or another. Remember to stay hydrated if you’re taking them, and incorporate them into your training sessions so you’re not surprised by any unnecessary reactions on race day. Otherwise, enjoy your mini boost of energy and crush your race!
