I had my usual pre-long distance breakfast of overnight oats with honey. I ate my first gel 40 minutes into the run and took a gel every hour afterward. For marathons, when I only wear a compression running belt, carrying 6 to 7 SiS energy gels feels bulky. Although when running a marathon or long distances, fat is deemed ineffective as it's much slower to break down in terms of a usable energy.

A 1:0.8 ratio of maltodextrin to fructose increases the percentage of ingested carbohydrate that is oxidized (known as efficiency) from 62% to 74% when compared with a ratio of 2:1 I’d recommend this brand since it offers three types of gels containing that build on the “base” gel. Each one is more specialized for a different type of workout and race. If you’re looking for one brand to supply you with all your energy gels, this might be your best bet.

When should you use energy gels?

Everybody has an individual tolerance to caffeine. Consume too much caffeine and this could negatively affect performance, depending on the individual. We recommend not consuming over 300mg of caffeine during an event, although some individuals can tolerate more. It’s best to try-out your response to SiS GO Energy + Caffeine Gels in training; as best practice use SiS GO Isotonic Energy Gels as your base and only take our caffeine based energy gels when you need a mental boost. If you use the energy gels, practice with them the same way you would use them in a race. If you use a gel before your practice and then 45 minutes into it, time your race accordingly. Try practicing on your runs for when the best time for you to take your fuel gel. That way, when it comes to your big race you’ll be fully prepared. How often should you use energy gels? This gel does more than give you energy, it also helps restore your electrolytes. If you’re trying to simplify your nutrition or are running out of room on your bike, you can use this gel as an electrolyte replacer and energizer. As part of the 2022 Runner’s World Sports Nutrition Awards, we enlisted a 200-strong panel of testers – made up of ordinary runners and experts – to slurp and munch their way through a variety of market-leading energy gels, drinks and chews to find the best on the market.

With more understanding of sports technology than ever before, it’s not only sports professionals that can reap the benefits of the advances of sports nutrition, but you find the best ways to fuel your body on the go too. The GU Roctane Ultra Endurance Energy Gel was made for multisport and endurance athletes such as triathletes. For the first two energy gels, I ate them without water as the company suggested. However, I still wanted a little water to wash down the aftertaste (which is already much milder than other brands). This is obviously a very subjective opinion. Best used within the last hour of a race, with only one Beta Fuel + Nootropics Gel to be consumed per day These SIS energy gels are purposely designed to be taken without water, minimising the risk of bloating that may occur with taking on too much fluid.If you’re exercising for under 90 minutes or taking part in high intensity, interval based exercise, consume this gel 15 minutes before for maximum effect While gels are easy to carry, some runners prefer to consume carbohydrate drinks, which help to maintain hydration, preventing the need to carry/consume additional drinks, and are often easier on the stomach. The base of Honey Stinger’s energy gels is pure honey along with electrolytes and B-vitamins. It doesn’t matter the flavor, you’ll still get the nutrients and energy from honey’s natural sugars. This GO Energy + Electrolyte Gel is designed to provide 22g of carbohydrate for fast energy as well as key electrolytes for hydration. Electrolytes are lost through sweating and need to be replaced to help prevent a drop in performance from the negative effects of dehydration. Electrolytes also help absorb and retain fluid in the body so that it’s used more effectively. This gel should be especially used during exercise undertaken in higher temperatures. USAGE: