Endurance runners are running faster and farther than ever. A big reason why is advancements in areas such as shoe technology and fueling. Scientists have figured out that giving our bodies’ quick and easy access to carbohydrates in the form of energy gels (also known as running gels or sports gel) is a game-changer for running performance.
Yet, so many people have horror stories from energy gels, me included! Most of these horror stories, however, come from lack of understanding and experience on how and why energy gels work. I learned the hard way in my first marathon—run in 2003 when running gels were still novel. I didn’t practice with them at all, and come race day I took them with gatorade in the last miles of the marathon. My stomach didn’t know how to digest these gels so they turned to sludge, and I was running to the port-a-John as soon as I crossed the finish. To make matters worse, I was sick the rest of the day.
This discomfort could have been avoided had I trained with energy gels, knew the right one for me, and took them differently.
I don’t want YOU to make the same mistake I did! Below is a basic understanding of why and how to use energy gels to fuel your best performance!
Table of Contents
- What are Energy Gels?
- What are Energy Gels Used For?
- How do you Use Energy Gels?
- Tips for Taking Energy Gels
- Energy Gel FAQs
What are Energy Gels?
Energy gels or running gels are small packets of carbohydrates in the form of simple sugars such as glucose, maltodextrin, dextrose, sucrose, and fructose to provide fuel for exercise. They help you run longer, perform better, and also recover faster.
Scientists developed sugary sports gels, gummies, blocks, chews, and drinks that are easy to take and digest on the go in the 1980s and becoming popular in the early 2000s. The jury is still out on the taste but these running gels are a much more efficient source of energy than your body’s fat or regular food.
These energy gels solved a great conundrum regarding distance running when your body runs out of glycogen (carbs that convert to energy) — a.k.a “hitting the wall.” Your body only has about two hours of glycogen stores so after two hours (or so), it must tap into fat to run. Getting energy from fat is a more involved process, so your body must slow down to access it.
Study after study has shown that the use of energy gels for running helps you run faster for longer distances. Use running gels early and often for the best results.
Running gels typically provide energy for about 30+ minutes of running and are best used for runs longer than an hour. They come in different textures, thicknesses, and flavors. Some are all-natural and some have artificial sweeteners. Many running gels also include electrolytes like sodium.
What are Energy Gels Used For?
Running gels are used for energy on the run. Runners’ bodies tap into glycogen to fuel their running. Glycogen stores in the body are limited to about two hours worth of running so running gels allow us to run for longer by restocking our fuel source (glycogen).
Most energy gels use sugars that go straight into the bloodstream and are easily accessed for energy. You should use energy gels for long-distance running or other endurance events.
How do you Use Energy Gels?
Typically, you want to use energy gels for runs that last more than an hour—taking an energy gel or chew about 15-30 minutes before exercise and then every 20-45 minutes you are exercising (depending on the brand of gel). Running gels are best suited for long or intense workouts. Marathoners most frequently use running gels for their long runs.
- If you have a run that lasts just over an hour, there is no need to use an energy gel.
- If you run upwards of an hour, then start taking an energy gel about every 30 minutes of running.
Therefore, if you run for:
- 2 hours, take 3 energy gels
- 3 hours, take 5 energy gels
- 4 hours, take 7 energy gels
For example, during my marathons, I take one energy gel at the start to stock up on carbohydrate stores, and then one every 4 miles. Therefore, I end up taking a total of 6 gels. (I share my 2:54 marathon fueling plan here).
Many energy gels must be taken with water in order to be absorbed into your system. Some energy gels are hydrogels or isotonic energy gels which means they can be taken without water. Hydrogels or isotonic energy gels are premixed with water.
It’s advisable that you practice with the gels to train your gut well before your marathon (on long runs during your training program).
As a note: It takes anywhere from three to fifteen minutes for energy gels to start working. This is because every runner absorbs energy gels at a different rate.
Tips for Taking Energy Gels
- Practice with them on all your long runs.
- Make sure you can easily open the package when running race pace.
- Ensure you can easily chew and swallow on the run. Take little sips if you must.
- Ingest with water, not electrolyte drinks.
- Take them early and often, before you think you need them! (At least every 30 minutes!)
- Don’t take two energy gels at a time or else you’ll wreck your stomach.
- Never take it without water unless directed by the brand (for example, Maurten is a hydrogel that doesn’t require water).
- Take one at the start line of your marathon to top off glycogen stores!
- Mix up the brands to get different energy sources. This method makes it easier on the stomach and is more effective.
- Bring a wet wipe if you hate sticky hands!
Energy Gel FAQs
What are the benefits of energy gels?
If you care about your endurance running performance, then you want to start using energy gels. Running gels have a host of benefits for runners:
- A quick source of energy
- Easily digested
- Easy to store
- Concentrated carb counts
- Helps you run for longer
- Psychological boost in confidence
- Aids in faster recovery
- Helps you avoid hitting the wall in the marathon
- Proven to improve running performance
What are the side effects of running gels?
Since your blood is flowing to your extremities while running, digestion of anything isn’t easy during exercise. It is understandable then that a lot of people don’t like taking energy gels while running. Consuming a super concentrated sugary gel with limited blood flow can cause an upset stomach. Therefore, the most common side effects of running gels are vomiting, diarrhea, bloating, cramping, gastric upset, and sickness.
This is one main reason why it’s so important to “train your gut” to digest energy gels during runs. Your stomach can be trained to work while the rest of your body is working, too. Additionally, you need to try different energy gels to figure out which ones your stomach tolerates best.
Health economist Cameron Cook, who is working on an equation to take the guesswork out of marathon fueling, explains that once your glycogen stores have run out, your metabolism slows, decreasing your energy gel absorption rate. This means you run the risk of the gels just sitting in your stomach.
So, if your stomach is upset later in the race, it’s probably best to forgo the energy gels.
Should I use a variety of energy gels?
Yes, you should use a variety of energy gels from different brands when training. I have found that taking several different types and flavors of running gels helps you tolerate the tastes better during training and also helps avoid stomach issues.
When you’re sucking down the same gel every few miles, having a variety can literally help it be easier to take these gels. You can even time your favorite one around the proverbial “wall” as something to look forward to.
There is anecdotal evidence that having different energy sources (a variety of sugars or starches) can make it easier on your stomach and also provide different pathways of energy.
Should I supplement energy gels with sports drinks?
Yes, you most likely should still drink a sports drink between your gels. Most gels have less than 50 milligrams of electrolytes (sodium in most cases) and don’t have much potassium. Athletes lose about 200 milligrams or more of electrolytes an hour, so supplementing your gels with an electrolyte drink is a good call.
What are the benefits of caffeine in energy gels?
Caffeine is a performance enhancer, but too much can elevate your heart and breath rate and upset your stomach. Registered dietician to elite athletes, Amy Stephens, recommends taking one to two caffeinated energy gels in the second half of a marathon. Caffeine starts having an effect in about 15 minutes and lasts for about an hour.
The amount your body can handle is trial and error for a runner.
Run your Best Race
Here’s a (not so) secret to marathoning I learned the day of my first marathon: those who nail their fueling plan run well. Those who don’t, hit the wall. That means you need to find the best energy gel for you, figure out the timing of these energy gels, and train your stomach to take them in.
So many runners wait until race day to take energy gels. This is a huge mistake as it can lead to GI distress like runner’s trots or runner’s stomach that can torpedo your marathon. A running coach such as myself can help you nail your fueling so you can nail your race!
What fueling fails have you learned from on race day?
Hi Whitney,
I am training for my first marathon and have been trying out Maurten Gels and really like the texture, flavorless component and it sits well in my stomach. I’m trying to run a 4:30 marathon and been trying to follow their fueling guide list on their company website for fueling a 4:30. In your experience with Maurten 1) Do you follow their guidelines taking caffeine early 2) Have you combined any chews along with a gel like Honey Stinger chews or Skratch and is that ok, or does it affect the absorption of the hydrogel 3) How many do you take per hour? I feel like I’ve been bonking on my last long runs of 20 and 16 miles and I’m thinking I either need to save the caffeine gel for later, take more gels or combine some chews or other type of fuel with the gels. My earlier long runs went better I think when I was testing out Maurten gels but also eating a few chews here and there along with some pretzels so maybe I was getting more fuel then….I was trying to simplify and just stick to one product but maybe that’s not working for me, or I’m not taking enough or at correct intervals. Any insight you could give me based on your experience with Maurten would be most appreciated! Thank you!
Hi Angie! So fueling is trial and error and a lot of it changes on the weather conditions. My latest podcast with sports dietitian Megan Robinson focuses on marathon fueling & I think it may be helpful to you. https://runnerclick.com/podcast/021-megan-robinson-the-physiology-of-fueling/
To answer your questions 1) because i drink coffee in the morning & it takes a couple of hours to work through the system, I have (and plan) to take a caffeinated gel somewhere between 13-16 miles in my marathon. Too much can make people jittery and mess with the gut 2) i have started adding salt tabs to my fueling and it has made a huge difference. i aim for 4 every hour of the salt stick plus 2 gels an hour. Huma gel plus also has the carbs & sodium you need so you don’t have to do both. Then you sip water with gels and sports drinks in between. it is best to space it out. 3) aim for 1 gel every 30 ,minutes of running and somewhere between 200-500 mg of sodium an hour depending on how much you sweat. hope that helps! Marathon fueling is tricky. but the more you train, the more efficient your body will become at using fuel.