Energy Gels for Running: The What, When, & Why Guide
Energy gels have become a popular go-to for runners over the past few years. They’re an easy way to take in calories along with some sugar and nutrients to keep you going during long runs. Maybe you’re thinking of incorporating gels into your running regimen. Perhaps you’ve just seen them at races or expos and want to know more about them. Either way, this guide will give you all the info you need for selecting a quality energy gel.
What are energy gels?
Energy gels are a mid-run supplement to help athletes keep their energy up during runs and sporting events. Suppose you’re just going for a short run around the neighborhood. In that case, you likely won’t need any energy supplements along the way. If you’re going for a longer run to test your endurance, energy supplements can come in handy.
There are a few types of energy supplements on the market, including gels, chews, and drinks. Today, we’re going to focus on energy gels. There are a variety of energy gels on the market with specific variations to meet your needs. Most of them have a sweet flavor and taste like a fruit or candy of some sort (Ex: strawberry, mango, caramel, mocha, etc.).
Energy gel brands make their products with different sweeteners and ingredients that set them apart from the other brands on the market. However, almost all energy gels contain electrolytes that will replace the vitamins and minerals that you lose while sweating. They typically include a combination of carbohydrates, sodium, potassium, and magnesium. The exact amount of each ingredient can vary from product to product.
When should I eat gels?
Taking an energy gel during a strenuous workout will help you replace calories, sugar, and electrolytes. Energy gels come in an easy-to-open pouch that is perfect for opening and consuming while running. There’s no need to stop and take a break while eating the gel, so it’s ideal for a mid-run boost.
Some people like to eat them before or after a run, so personal preference does play a role in deciding when to eat energy gel. Keep in mind, though; energy gels tend to be pretty sweet. You don’t want to overdo it before the run and take in a bunch of sugar that you won’t burn off during the run. If you’re feeling shaky after a long run and don’t have an immediate meal ready, an energy gel could give you the fuel you need to level back out.
Taking an energy gel during a strenuous workout will help you replace calories, sugar, and electrolytes. Energy gels come in an easy-to-open pouch that is perfect for opening and consuming while running. There’s no need to stop and take a break while eating the gel, so it’s ideal for a mid-run boost.
Most will find gels helpful in runs lasting longer than 60-minutes. For anything less than this, plain water will do just fine to get you through. If you find yourself out on a long run, 45-60g/hour of carbohydrates is the recommended amount. Most of the brands listed below work out to 1-2 gels every 45 to 60 minutes.
Remember to drink 3-8 fluid ounces of water with each gel to help wash it down and avoid digestive issues. Each person will have to find the optimal frequency of energy gel consumption for their training goals.
“In long runs and races lasting longer than 3 hours, I like to consume 150-200 calories per hour. That usually means I’m consuming 1-2 gels per hour and around 20 fluid ounces of water. If you find yourself out there through a mealtime, then food other than gels might be needed. Salty snacks, granola bars, or even more can help fill you up in a hurry without causing digestive issues. I practice all this in long training runs, so I know exactly what to expect during a race.” says Coach Andrew Taylor
Why should I eat energy gels?
Eating energy gels during an endurance run helps to replace electrolytes and boost your energy level. When you push your boundaries on running and endurance, you can burn many calories and lose steam during the race. Energy supplements of all sorts can get you going again once your stamina starts to fade. Use energy gels as a great pick-me-up that’s easy to pack and easy to eat.
There are a variety of gels on the market that can benefit different types of runners. Here is a quick breakdown of some popular brands of gels and why you should eat them.
- Vegan and gluten-free
- Has kosher options available
- Has options specific to long-distance runs
- Multiple flavors (both fruity and not fruity)
- Has caffeinated and non-caffeinated options
- Ingredients are 90% organic
- 8 Flavors to choose from (both fruity and not fruity)
- Has caffeinated and non-caffeinated options
- 100% all-natural
- Works well for people with sensitive stomachs
- Multiple flavors (both fruity and not fruity)
- Has caffeinated and non-caffeinated options
- USDA Certified Organic
- Gluten-free
- Dairy-free
- Soy-free
- Nut-free
- Uses Non-GMO ingredients
- Uses True Source Honey as a sweetener
- Works well for people with sensitive stomachs
- 8 Flavors to choose from (both fruity and not fruity)
- 100% Organic
- Gluten-free
- Peanut-free
- Vegan and Paleo-friendly
- Uses Non-GMO ingredients
- Tart, sweet, or savory flavors available
- Works well for people with sensitive stomachs
- 100% all-natural
- Vegan options available
- Has options specific to the length and intensity of your run
- Works well for people with sensitive stomachs
- Multiple flavors available
- Has caffeinated and non-caffeinated options
You can typically find energy gels for sale at local running stores or sporting goods stores as well as online. Always buy from a trusted retailer to ensure the best products available.
A Training Plan that Works for You.
Our collection of running plans will help you train year-round. From 5k to a 100-mile ultramarathon, we have a training plan built for your experience level and goals. Every plan is delivered via Final Surge, allowing you to sync workouts across devices, receive daily reminders of workouts and activities, and analyze workout and target zone details. Get started today with a training plan built for you, view our running plans here.[/vc_column_text][/vc_column][/vc_row]
