Over-reliance or misuse can lead to gastrointestinal issues or a sugar crash if not matched with physical exertion, she warns, adding that those with specific dietary concerns, such as diabetes, should consult with a healthcare provider or nutritionist to see if energy gels are best suited for their nutritional needs.

GU Original Energy Gel (32g) — XMiles

I really do hate most gels, but they are easy on the stomach and do the job for long runs and races.During really long efforts, it's impossible to replace everything you're burning, but you can maximize your performance by eating as much as your body can comfortably process. I asked my coach about any products he used for marathons that I could use for practice or for meets. An older 2013 article notes that consuming carbohydrates during a prolonged moderate to high intensity physical activity can improve endurance performance.

GU Energy - Endurance nutrition for triathlon, biking

HUMA Plus Natural Electrolyte Enhanced Energy Gel is the secret weapon to help replace your carbohydrates and electrolytes. Simple to take, simple to digest, GU Energy Gel provides just what you need for premium exercise fuel and none of the extras that slow you down. From there, gradually up the quantity and frequency of your chew or gel intake until you meet the recommendations of 30 to 90 grams of carbs per hour. The isotonic style means you can take them without water and I’ve found them among the easiest gels to stomach—I’ve successfully used them in three marathons. I would advise taking a gel about 20 minutes into the race and then every 20-40 minutes thereafter,’ she adds.Avoid a continuous influx of caffeine gels as finishing a race with the equivalent of several double espressos in your system is not ideal, she points out. Keep in mind: You can get carbs from your sports drink too, says Baumann, so make sure to factor that in when planning your total carb intake for a workout if you plan to drink your carbs, too. Taste test: The Kendal gels are pleasingly fluid and although it’s best to take them with a drink, they’re easy to swallow on the move if you don’t have water to hand. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. We first created our original gel packets for ultra-trail runners pushing the boundaries of the sport, but over 30 years later, our Energy Gels are just as beneficial for someone hitting the gym after work as they are for world champion triathletes, cyclists, and runners.

Gels During Training and Racing: Tips to Fuel Midrun How to Use Gels During Training and Racing: Tips to Fuel Midrun

Imagine a cherry cola formed into a Jell-O, sat out, and you squirted some lime juice on that cherry cola Jell-O.

The flavors are a little less dramatic than they sound but still very tasty and different from the norm—aside from blood orange, which just tastes of orange. From there, decide on the interval at which you want to consume your fuel—every 45 minutes could be a good place to start, says Baumann. Unfortunately, the energy gels aren’t a 1 to 1 ratio to replace your lost carbohydrates, but they do help give you a small boost. Sports drinks, energy barsand dried fruit are all options, but many people find that the best method of refuelling is using energy gels.