And various fuelling tips to help you achieve your running goals.
Many runners use energy gels for the first time during a race, usually a half or a full marathon.
And while it’s great that you’re thinking about nutrition, practice taking energy gels during training, especially long runs first. You want to train your gut to digest carbohydrates during running.
Trying to eat while running for the first time in a race scenario can cause stomach and gut upset.
This article explains when to use energy gels for running to help you fuel properly and perform your best.
What you will learn:
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How energy gels work
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How many energy gels you need for various running distances
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Fuelling tips to help you improve performance
How do you use energy gels?
Energy gels are used for quick and convenient fuelling.
Typically, runners use energy gels during their runs to keep their glycogen stores topped up (think of this as your fuel tank).
Most gels contain 20-30g of quick-digesting carbohydrates (e.g., maltodextrin and fructose) per gel.
Energy gels during running help you maintain energy levels to support performance and avoid hitting the wall (when you run out of energy and struggle to continue).
When should you take energy gels for running?
For runs longer than 60 to 75 minutes, consume a minimum of 30-60g of carbohydrates/hour. For longer events, or if your gut is used to 60g, consider 90g/hour, which may further support performance [1].
Continue reading to find out when to use energy gels for various race distances.
5k and 10k
Any runs under 60 to 75 minutes will not require any additional fuel.
For most runners, unless your estimated finish time is longer than this, you should have plenty of glycogen for fuel.
Despite this, ensure to have a snack or a meal 2-4 hours before and stay properly hydrated for optimal performance.
Half-marathon
You will typically need anywhere from 2 to 4 energy gels for a half marathon. However, it depends on your estimated finishing time.
Taking an energy gel every 20 to 30 minutes is recommended to meet energy and carbohydrate needs for optimal performance.
Adjust the number of gels needed depending on how long you think the 13.1-mile distance will take you.
Practise taking energy gels during training to see what timing works best for you!
Marathon
The same nutrition principles apply to the marathon.
You want to take 2-3 energy gels/hour (if this is your only source of carbohydrates).
So if you have an estimated finish time of 4 hours, this would be between 8 and 12 energy gels.
If that sounds like a lot of energy gels, you’re not wrong. You can also eat other foods and sports products, like energy bars such as BAR50 for 50g of carbohydrates or carb-mixes like MIX+ for 30g of carbohydrates and added electrolytes (excellent for hot or humid races).
Some runners tolerate a higher number of energy gels than others. There are no perfect guidelines, but 2-3 gels/hour is a good place to start.
Ultramarathon
An ultramarathon is typically 50km or 31 miles, slightly longer than a regular marathon but often includes trail or off-road sections.
Take 2-3 energy gels/hour as needed.
But because the race distance is increased, you may find it helpful to eat other foods as well (not just energy gels).
Additionally, you may encounter gel flavour/texture fatigue. Eating the same thing, many, many times can do that.
Create a nutrition plan and practise this ahead of time to avoid flavour and texture fatigue and ensure you’re adequately fuelled for ultramarathon success.
Training vs. Race day
Whether it’s your weekly long run or marathon race day, you want to meet the energy demands and carbohydrate needs to fuel performance.
As previously mentioned, for runs longer than 60-75 minutes, aim to consume anywhere from 30-90g/carbs/hour. Build up to the upper end of this threshold over time.
Your training sessions are the best place to practise fuelling. Try various sports products, including energy gels, whether GEL30 or GEL50, for a higher carb intake, and find what works best for you and your stomach.
You need to train your gut to tolerate carbohydrates while running. Don’t leave it to race day to try energy gels and mid-race fuelling for the first time, unless you want a last-minute trip to the bathroom.
Key takeaways
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Energy gels contain quick-digesting carbohydrates (20-30g) to help support running performance
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You don’t need to take energy gels for runs less than 60-75 minutes
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For runs longer than 60-75 minutes, aim for a minimum of 30-60g of carbohydrates/hour (build up to this to help train your gut)
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After you are used to 60g/hour, try 90g/hour (more carbs when your gut can tolerate these may further improve performance)
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Always practise using energy gels (when to take them) during training and find what works best for you
FAQs
Should I take a gel before a 10k?
You shouldn’t need an energy gel before a 10k (unless you’re feeling low on energy and need a boost). Although you may want a caffeine energy gel before, like GEL30 Caffeine, for that extra kick of energy.
How many gels do I need for a 2-hour run?
The number of energy gels you need for a 2-hour run varies from person to person. Start with 2-3 energy gels and increase this number if needed. Take your first gel around the 30-40 minute mark and then every 20-30 minutes as needed.
When to take energy gels during half marathon?
Aim to take your first energy gel around 40 minutes into your half-marathon. Take more gels every 20-30 minutes.
When to take energy gels during a marathon?
Take your first energy gel around 40 minutes into a marathon and then take more gels every 20-30 minutes. Train your gut to find out how many gels (and at what interval) work best for you. There is no wrong or right answer; you need to experiment with it.
References:
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Thomas, D.T., Erdman, K.A. and Burke, L.M., 2016. Nutrition and athletic performance. Med Sci Sports Exerc, 48(3), pp.543-568.
