Energy gels

teacherkatz

I am fairly new to distance running. I was wondering what your opinion was regarding energy gels. I have seen some advice saying they are no good and to stick to sports drinks every 2 miles. Other advice has been to take a gel every 45 minutes, with plain water. What works for you? What gels do you use? Thanks for all you help.

NYC marathon 11/7/12, here I come! (or die trying)

LesliePierceRN

I don't like carrying water when I run.. I carry jellybeans. I eat about 100 cals in jellybeans every 5 miles or so. If I'm going to need fluids (depending on the distance) I stash bottles along the route, and they're water, not sportsdrinks.

riadastfu

I think if you can do it without supplements/stimulants, don't.

That said, I'm extremely lazy and need help doing long distance cardio type things. I don't take gels, but I do take a pre-workout powder that boosts endurance, and drink powerade during my actual lifting sessions but only because I don't like plain water. Nothing's worse than room temperature water for me when I'm sweating like a pig.

jacksonpt

Generally speaking, the more solid the calories are the longer they will take to digest, and the more delayed the energy response will be.

Assuming all other things are equal (number of cals, type of cals, etc)...
Sports drinks are liquid, so they are more easily absorbed, thus you'll get a more immediate energy response.

Gels are, well, gels and slighly slower to be absorbed than liquids. Thus the energy response isn't as immediate.

Solid foods are even slower to be digested/absorbed.


Another factor in all this is how your body responds to each. Personally, my digestive system doesn't like solid foods at high levels of exertion (think race pace), so I stick to drinks and gels... gummys, beans, solids all give me cramps.

IME, a bigger factor in deciding what to take with you is the type of cals, not the form they come in. Simple sugars, complex sugars, protein, electrolytes, caffeine... all have different benefits to the body. Use your training runs to try different products and see what your body responds best to.

jacksonpt

double post

therealangd

I take a gel after the first hour and then another at half hour intervals. I also wear a fuel belt with water bottles.

brandyk77

my stomach isn't a gel fan..isn't a fan of gatorade either. I prefer to stick to gummy stuff.

There are all basically the same thing..calories and some salt. Try them out and see what works for you. Keep in mind your needs in regards to salt will depend highly on the temperature and your sweat rate.

teacherkatz

Thanks everyone! I guess I will have to experiment a bit.