Energy Gels: How to Fuel Your Marathon for Peak Performance

If you’re training for a marathon or half-marathon, you’ve likely heard runners talking about energy gels. But what exactly are energy gels, do you really need them, and can they genuinely boost your performance? Let’s dive in and find out!

Why Use Energy Gels in Long-Distance Running?

Energy gels provide a quick, convenient source of carbohydrates that your body can rapidly convert into glycogen—the fuel your muscles need during prolonged running. Our bodies can only store limited glycogen, typically enough for about an hour of running. If you’re planning to run longer or faster, energy gels can help sustain your energy levels, preventing the infamous marathon “wall.”

For runs over 60 minutes, particularly those involving high intensity like marathon pace, it’s crucial to replenish energy stores regularly. Neglecting this can cause severe fatigue, significantly impacting your performance and enjoyment on race day.

What Exactly are Energy Gels?

Energy gels come in small, portable packets containing a gel-like carbohydrate formula. Brands like Maurten, Science in Sport, and Precision Hydration offer gels in various flavors and consistencies, from fruity to yogurt-like textures. Because everyone’s stomach reacts differently, it’s essential to experiment during training runs to identify gels that agree with you and effectively fuel your performance.

How to Use Energy Gels Effectively

As a general guideline, consume one energy gel containing about 30 grams of carbohydrates every 30 to 45 minutes during a run. Adjust this frequency based on your body size, pace, and digestive tolerance. For a four-hour marathon, plan for approximately six to seven gels. Always accompany gels with water for better absorption and to reduce gastrointestinal distress.

Train your gut by consistently using gels during your practice runs, so your body becomes more efficient at absorbing and utilizing the fuel provided.

Best Energy Gels for Marathon Runners

With numerous options available, personal preference plays a significant role. Popular choices include Maurten gels for their premium quality, Precision Hydration for their electrolyte-enhanced gels, and Science in Sport (SiS) due to their affordability and accessibility. Natural options like Huma gels, made from fruits and whole foods, cater well to runners with sensitive stomachs.

If gels aren’t appealing, alternatives like energy chews (from brands like Clif or Skratch Labs) or carbohydrate-based drinks (such as Tailwind or Maurten) can also effectively fuel your run.

Common Energy Gels Mistakes to Avoid

The most common marathon fueling mistake is not taking enough gels early and consistently during the race. Don’t wait until you feel tired or hungry. Start fueling from the beginning and maintain regular intervals. Another significant error is failing to practice your fueling strategy during training. Trying new gels or fueling methods on race day can lead to disastrous outcomes, including gastrointestinal distress.

Always test your nutrition strategy thoroughly during your training runs. Remember the golden rule: never try anything new on race day.

How to Carry Your Energy Gels

Carrying gels comfortably and efficiently is crucial. Hydration vests from brands like Salomon or waist belts from Naked Band can securely hold your gels. Pockets in running shorts or leggings are also practical options. Experiment during training to find your optimal carrying method, ensuring gels are accessible and secure.

Final Thoughts

Proper fueling can significantly improve your marathon experience, enabling you to finish strong and smiling. Practice diligently, identify your favorite energy gels, and develop a reliable fueling routine.

Have a favorite energy gel or fueling strategy? Share your recommendations in the comments below, and don’t forget to share this article with fellow runners!