When running long distances, it’s vital to have the right fuel in your system. This is where energy gels- also known as sports gel or running gels- come in. Energy gels are a popular choice for runners who need an extra boost during a race. These little packets of goodness can provide you with the energy you need to make it to the finish line.
This blog post will discuss what energy gels are, how they work, and who should be using them. We will also give you some tips on using them practically while running.
What Are Energy Gels?
Energy gels are a type of sports nutrition designed to provide athletes with energy during endurance activities. They come in the form of small packets, which you can either swallow or chew, and they are packed with carbohydrates, electrolytes, and vitamins.
How Do Energy Gels Work?
When you consume an energy gel, the carbohydrates in the gel are quickly digested and absorbed into your bloodstream. This influx of carbs rapidly provides your body with energy, which it can then use to power your muscles during exercise.
Additionally, many energy gels also contain electrolytes, which help to replace the electrolytes that you lose when you sweat. And finally, some gels also contain vitamins, which can help to keep you feeling energized during long runs.
Who Should Be Using Energy Gels?
While energy gels are not necessary for all runners, they can be beneficial for certain types of athletes. If you are training for or running a half, full or ultra-marathon, for example, then it is a good idea to have some energy gels on hand for the latter stages of the race. Additionally, if you find that you often experience fatigue or muscle cramps during long runs (whether on a treadmill or outdoors), then an energy gel may help to solve those problems.
How to Use Energy Gels While Running
Before you start your run, depending on your needs, it might be a good idea to eat an energy gel that contains around 100 calories of carbohydrates. This will give your body a head start in terms of providing energy during the run. After this first gel, you can consume another gel every 45 to 70 minutes. Overall, the general guideline is to consume 30 to 60 grams of carbohydrates per hour while running (including the carb content of any sports drinks being consumed).
If you are running a race, it is important to practice using your energy gels beforehand. This way, you will know how they affect your body, and you can figure out what works best for you to maximize your energy levels and avoid stomach upset. During the race itself, make sure to take your gels with plenty of water, as this will help with absorption and prevent unnecessary stomach issues.
How to Carry Gels While Racing
There are a few different options when it comes to carrying your energy gels while racing. One option is to bring them in a small waist belt or race vest. This way, you have easy access to them, and you don’t have to worry about running out of energy during the race.
Another option is to use gel packs attached to your race bib or shorts. This allows you to use one hand for carrying the gel (as needed), and the other hand stays free so you can drink water from a cup, eat fruit, or grab some energy bars at an aid station.
Stay Energized
Energy gels are a great way to provide your body with the energy it needs during a long run, whether it’s training on a treadmill or a race day. They are easy to carry and use, and they can help you stay energized during the later stages of a race. So if you are running a marathon or an ultra-marathon, make sure to bring some energy gels with you and give them a try!
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