Advertisement - Continue Reading Below

Why bananas are a runners best friend The benefits of the Mediterranean diet – especially if you’re putting it through its paces on a long run Everything you need to know about energy gels high-intensity session – but if you’re taking part in any prolonged activity of over 60 minutes, getting your sports nutrition healthy, protein-packed breakfast ideas. Energy gels play a vital role in this (whether you love them or hate them) and are one of the easiest ways for runners to get energy in on the go.

The alkaline diet: real deal or unfounded fad carbohydrates as its fuel source and these are stored in a form known as glycogen, explains Melanie Wilkinson, a registered nutritionist and sport scientist at The alkaline diet: real deal or unfounded fad. The issue is though, that our glycogen stores are limited and begin to deplete during long or lengthy bouts of exercise, this is where performance can be compromised, and where energy gels can help, says Wilkinson.

Energy gels are essentially a concentrated, quickly absorbed form of carbohydrates, in liquid form, that are utilised by athletes mid-exercise says sports dietitian and owner of Your complete marathon race day nutrition plan, Angie Asche. Gels are a go-to for so many runners because they are easy to carry and consume while exercising, she explains.

‘Many brands provide close to the recommended 30 grams of carbohydrates (30-60 grams of carbohydrates per hour is ideal during prolonged endurance exercise) which makes them a good solution for runners to consume every 45 minutes or so,’ Asche explains.

Typically, energy gels come in small sachets and as well as containing sugar, can include caffeine or electrolytes, depending on the brand and product. The addition of caffeine is designed to give an extra boost, while electrolytes can help prevent dehydration. So how do they work? ‘The gel will provide a quick release of simple sugars, which will be absorbed into the blood and taken to the active muscles where it can be utilised,’ explains Wilkinson.

Short answer: yes. They are both effective and convenient at providing a quick source of energy during endurance sports, says Wilkinson. ‘They are designed to be easily digestible and provide carbohydrates that the body can rapidly convert into glucose, fuelling the muscles,’ she explains. ‘This can help delay fatigue and enhance performance, especially during long-distance events.’

But there are a few things to keep in mind, says Asche. Firstly, not all gels are created equal. Secondly, it can be very personal and depends on an individual’s tolerance, taste preferences and sweat rate, she says. Wilkinson also points out that there are other food products that are potentially cheaper and can do similar things, however, she highlights the top benefit of gels as being their convenience.

As mentioned, personal preference plays a huge part in which energy gels are best suited to an individual, so it really is worth experimenting with different brands and products if you can. It may be that your stomach gets easily upset by caffeine or there’s a flavour of a certain gel that you love. Try keeping a note of which work for you as you test them out and try switching it up between the different types outlined below.

Generally speaking, these are some of the different types, says Wilkinson, along with advice on how to take them:

• The best electrolyte drinks, powders and tablets - Comprising quick-release, easy-to-digest, simple carbohydrates, these gels provide an immediate energy boost. Typically denser in texture, they should usually be consumed with water to aid absorption.
• 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.
• Electrolyte-enhanced gels - Similar to isotonic gels, these provide added electrolytes to maintain the body’s balance but may require consumption with water if they are not isotonic.
• Caffeinated gels - Containing caffeine to enhance alertness and energy levels, these gels may offer an extra boost, particularly during longer events. However, caution is advised, as not everyone responds well to caffeine during exercise, and it might cause stomach issues or a sudden need to visit the loo.

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.

We earn a commission for products purchased through some links in this article Huma Plus for their 2:1 ratio of glucose to fructose and 240mg sodium, making it a good option for runners who don’t want to deal with carrying multiple carb and electrolyte products. Maurten is another good option from a carbohydrate standpoint, she says, but Asche recommends replenishing sodium with another source, such as salt tabs. Advertisement - Continue Reading Below are a brand worth trying, especially if you’re not a fan of fruity flavours, says Asche, as they have a huge range of flavours, including vanilla, chocolate, peanut butter and cucumber mint. ‘It really involves trial and error with the athlete to see what they personally enjoy and tolerate the best,’ she sums up.

Essentially no, not if you’re using them for the right purposes, say the experts. ‘I do think it’s important to mention that because this is a concentrated form of carbohydrates, you do need to consume fluids around the same time especially to prevent stomach upset,’ says Asche. She advises sips of water Health & Injuries.

There are a few other caveats worth noting, says Wilkinson. ‘I would not recommend using them other than as a convenient way to fuel during exercise or physical activity. They are high in sugar, which can lead to unnecessary calorie intake if consumed outside of intense exercise,’ she says. Over-reliance or misuse can lead to gastrointestinal issues or a sugar crash if not matched with physical exertion, she warns, adding that those with specific dietary concerns, such as diabetes, should consult with a healthcare provider or nutritionist to see if energy gels are best suited for their nutritional needs. You also need to follow the guidelines for usage, while a process of trial and error will outline how energy gels work best for you.

While energy gels can be perfectly safe and effective when used in the right context, it’s best to remember that are just one piece of a comprehensive nutritional and hydration strategy for endurance events, highlights Wilkinson. As well as focusing on energy gels, runners should pay attention to their water and electrolyte intake, she stresses, to rectify sodium loss through sweating.

‘The timing for consuming energy gels is a highly individual matter, dependent on how each runner’s body absorbs and metabolises carbohydrates,’ explains Wilkinson. That being said, there are some general rules worth testing out. Both Wilkinson and Asche advise aiming for 30-60 grams of carbohydrates per hour when tackling prolonged endurance exercises of over one hour, such as a half-marathon. Wilkinson recommends taking your first gel around 45 minutes into the race and then any additional gels every 20-40 minutes, whereas Asche says this could be every half-hour or 45 minutes, depending on the runner and what else is being consumed, such as any other fuel or a sports drink.

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. Health & Injuries ‘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.

There is a reason why some runners feel the effects of energy gels quicker than others. This variation stems from the efficiency of your stomach in digesting carbohydrates and the specific type of carb consumed, explains Wilkinson. ‘When running strenuously, your body often redirects blood flow from the digestive tract to the legs and other working organs – to increase the delivery of oxygen – this can cause our absorption rate to slow, or, in some cases – our digestion to shut down altogether,’ she says.

Again, the number of gels required will vary from person to person, but Wilkinson would advise consuming 60-90g of carbohydrates per hour for any event over two hours in length, such as a marathon. ‘I would advise taking a gel about 20 minutes into the race and then every 20-40 minutes thereafter,’ she adds.