Taste test: The gel has a neutral, slightly citrusy flavor and a fairly fluid texture that means it is possible to take it without water, but usually it’s best to wash it down. Running Gels Explained Why do people use running gels? POWER BOOSTING - Gu gels maximise carb absorption and utilisation, giving energy without causing stomach distress. The SIS Isotonic Energy Gel + Caffeine is just like the “basic” one but with an added boost of caffeine to wake you and your muscles up before a shorter race or workout. This gel is also best to use in the last miles of a long race when your mind starts to go “numb”. Features

Gels And How To Use Them In Your Training The Best Running Gels And How To Use Them In Your Training

The classic adage of “nothing new on race day” applies to your nutrition plan as well, which is why it’s smart to start experimenting with midrun fueling well before you toe the starting line. “It’s so important to practice your fueling strategy during training so that once you get to race day, all you have to think about is racing,” says Hill. ENERGISE - a shot of fast-acting fructose rebuilds energy levels. Maltodextrin is absorbed and sent to your muscles. Electrolytes support blood chemistry and stabilise hydration levels. Calcium supports the muscles and caffeine boosts your power. At the base of any HUMA energy gel, you’ll find coconut water, sea salt, and chia seeds. All of these nutrients are great sources of potassium, sodium, and magnesium, which help replace your lost electrolytes.The chia seeds are powdered in the formula, which helps facilitate the energy increase so you won’t feel a “crash” in the middle of your race or training session. For those new to distance running, the thought of eating mid-workout may trigger instant queasiness and fears of bathroom emergencies. But any seasoned half, full, or ultramarathoner knows that ingesting fuel during long runs is imperative if you want to feel and perform your best.

Gels During Training and Racing: Tips to Fuel Midrun How to Use Gels During Training and Racing: Tips to Fuel Midrun

So the maths is simple: two to three gels per hour, starting at the 30-minute mark. However, focussing on this alone can result in you carrying a lot of gels – if you run a four-hour marathon, for example, you’ll need 10 or so.The gel used by Eliud Kipchoge when he broke the world marathon record in Berlin is a little different from everything else on this list. Part of that is the strange consistency—it’s firm enough to bite off chunks, rather than sipping like a syrup—but the key difference is that the hydrogel poses less risk of upsetting your stomach than a standard gel because it passes straight through and is absorbed in the small intestine instead. While the sports industry continues to innovate with new varieties, such as amino acid-infused gels, says Wilkinson, there is no definitive right or wrong option. Simply put: ‘It hinges on what you tolerate best and what suits your needs.’ Her top tip? Avoid a continuous influx of caffeine gels as finishing a race with the equivalent of several double espressos in your system is not ideal, she points out. If you drink a sports drink with an energy gel, you run the risk of ingesting too many simple sugars are once. You might experience a high and then a crash early in the race.

GU Energy Gel | GU Energy Labs

Since gels are not a 1 to 1 ratio to replenish your lost carbs, calories, and sugar levels, timing, and intake levels are very important. When Should You Use an Energy Gel? Let me be clear before I start, timing when and how many energy gels you take is a personal decision. It’s based on a multitude of factors such as your body weight, what you already ate, and how fast your body processes those nutrients. Isotonic energy gels - Also referred to as electrolyte gels, isotonic gels contain the correct water/electrolyte balance. These gels are thinner due to added water and often include essential electrolytes like potassium, sodium, and magnesium, which aid in hydration and may prevent symptoms such as cramping. While it’s possible to consume these without additional water, it's not generally advisable. In terms of frequency, you don’t need to scarf all your carbs at once at the top of every hour. Instead, it’s better to start fueling early, says Baumann, who recommends ingesting smaller doses every 30 minutes, starting at the first half hour mark of your run. “You want to take in the gel or chew before you feel fatigued,” she says. You don’t want to overload your system with sugars since it is first converted into glucose and then pumped into your bloodstream. If your sugar content is too high then you could experience a crash.

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Make sure to drink some fluids as you down your gel or chew to aid digestion (unless, you’re opting for a hydrogel product, such as those offered by Maurten or SIS, as those can be taken without fluids).

Energy Gels - GU Energy Liquid Energy Gels - GU Energy

The best time to utilize GU Energy Gels is during moderate- to high-intensity exercise lasting an hour or longer. This is when your body requires supplemental carbs the most. If you are participating in a shorter duration event lasting less than an hour but still want to fuel up, you can take a gel before training. GU Energy Gel Ingredients The GU Roctane Ultra Endurance Energy Gel was made for multisport and endurance athletes such as triathletes. Science in Sport (SIS) created its product as an isotonic energy gel, which helps ensure that the gels are easily digested and is easy on sensitive stomachs.

The caffeinated flavors of GU Energy Gel provide 20-40 milligrams of caffeine that can give you an energy boost whether you are training for a marathon or completing a tough rowing workout. Caffeine stimulates the central nervous system to reduce fatigue and improve mental focus. 3. Contains Important Electrolytes During long bouts of exercise such as a marathon, it’s advisable to consume around 60-90g of carbs per hour, which would typically be two to five gels, one taken every 15-20 minutes or so. In practical terms this can be a bit too much to carry and consume, so many runners aim to take a gel every 30-40 minutes or so, starting from about 30-45 minutes into their run. Do pro marathon runners use gels? To find what works for you, try fueling for any run over the 60-minute mark and then pay attention to how you feel. You may find consuming fuel enhances your runs, or conversely, that you don’t really need it unless your workouts extend into the 90 minutes or longer territory. This gel is also a healthier option out there since its main ingredient is honey and doesn’t have a lot of added “fluff” or artificial flavors or colorings. The honey used in the formula is organically sourced.