On that note, before race day arrives, look up what will be offered on the race course. Try out that specific product (and sports drink!) during your training runs to determine if it works well for you, and if it doesn’t, haul your own fuel. 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. Many runners struggle with energy gels, so it’s important to train with them. We spoke to David Dunne, a performance nutritionist and the co-founder of tailored sports nutrition app Hexis, about sports supplements. He talked us through the best approach to training your gut to handle energy gels.

GU Energy Gels - Centurion Running Ltd GU Energy Gels - Centurion Running Ltd

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.

Energy gels come in a variety of flavors and it depends on the brand. Your taste buds are different from mine so I can’t make any recommendations on flavors. As preferences and what the stomach can tolerate will differ from person to person, Wilkinson highly advises trialling your gel strategy during training so that you know what works best come race day. She also suggests eating a gel before you need it, to prevent hitting ‘ the wall’. Taking gels earlier in a race also has the benefit of your body being able to process the sugars and limiting the likelihood of gastrointestinal upset, as it’s less likely to be under significant stress.

GU Energy Roctane Gels - GU Energy

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.If you fuel properly, you can just take one gel before the race and one after. Some complaints claim that the gels don’t work. You can’t rely solely on the gels for all your energy so having a good meal the night before a race is crucial. The best way to get new runners off the couch and across the finish line of their first 5K. Available for Regular running may reduce the risk of certain conditions and improve health in other ways. Here, learn about tips, risks, benefits, and more. READ MORE Banned Substance Tested: GU Original Energy Gel undergoes rigorous testing to ensure it is free from any banned substances, providing athletes with peace of mind. Some of the ingredients present in these energy gels are water, calcium citrate, brown rice syrup, and salt.

GU Energy Gel Review: Fuel Your Performance | ACTIVE

All the info on marathon running supplements: gels, tabs, beetroot juice and anything else that can make running 42.2km easier 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 This means that unless you’re a professional triathlete, you’ll run out of carbs well before you cross the finish line. What are Energy Gels and How Do They WorkThis energy gel contains natural ingredients, such as chia seeds, beet, orange juice, and dry plum. These ingredients help improve performance and oxygen flow to the muscles, and they slow down exhaustion. Different flavors contain different ingredients.