Keep in mind that while you won’t need to time your water intake with your gel intake, it’s still important to hydrate during your workout. These gels seem to be like marmite, you either love or hate them. I wasn’t a fan but I know lots of runners find these easy to take and tolerate during their races. One benefit to these gels is that they are very widely available and come in a range of flavours. They’re low in sodium so would benefit to be taken with an electrolyte drink and/or salt pill for salty sweaters! It’s designed to be a stable release of energy rather than the usual spike you get from a gel. The gel contains only 11g of carbs compared with the usual 20g, but I’ve found the energy benefits seem to be similar, and it’s more palatable than most options—great news if you’re not a fan of the usual super-sweet gels. Runners need to add in 30 to 60 grams of carbohydrate each hour when running for longer than 75 minutes,” says ONE PRO nutritionist Christine Bailey.

The Best Running Gels And How To Use Them In Your Training

Hammer Energy Gels are available in 12 flavors, including peanut butter, tropical, and apple cinnamon. Each SiS Go gel comes in a 60 ml sachet and provides the following. (Note: not a big bang for the volume.) Your training runs are not just to train your legs but also gives you the chance to train your gut and figure what fuel source works best for you,” Goblirsh says. “Race day is not the day to experiment with a new fuel.” Gels are best used just before you start running or during longer runs to ensure your body has enough carbs to fuel your exercise. How often should you use running gels? Reviewers like the wide variety of flavors, and most feel that the gels digest easily and have a pleasant taste.Lastly, there is a GO energy + electrolyte gel, that contains 118mg sodium, 9.5mg potassium and 1.5mg magnesium per gel, on top of the 22 grams of carbs. After getting my pre and mid race nutrition quite wrong during Big Sur Marathon (I was starving!), I decided to really dial in to my on-the-run fueling this training cycle, and have been taste testing gels to find out what works for me as well as dramatically increasing my overall carb intake on my long runs. The Best Energy Gels for Running When to fuel?

How to Use Energy Gels - Run and Become

For marathons, when I only wear a compression running belt, carrying 6 to 7 SiS energy gels feels bulky. The flavor really wasn’t bad. One of the better-tasting gels I’ve had. The temperature was a scorching 34 degrees, so a lighter, less syrupy gel was nice. Related: Fueling for an Ultramarathon – A Complete Guide to Race Day Nutrition Do SiS Gels Have Caffeine? If you avoid using gels because of past gastrointestinal problems, Gel 100 is well worth trying. I have not experienced significant stomach issues while using Maurten’s products, which have been my go-to for my past few marathons. Each 40g gel contains 25g of carbs, and Maurten claims the ratio of glucose to fructose used in them means you can absorb up to 100g of carbs an hour.Maurten energy gels are unflavored, so they’re a great choice for athletes who are sensitive to the strong, sweet flavors of other gels. Thank you for your answer. I have tried the Torq bannoffee (with caffeine), worked really well and no upset stomach. Thank you again for this great article :) Previously recommendations were that runners should consume 30-60g per hour, but now it is advised that with training, we should be aiming for 40-70g per hour… or more!