Energy Gels: Learn How to Use Them

What they are, what they are made of, and how to use them to avoid mistakes on race day

Energy gels have become popular for long-duration physical exertion, both in competition and long-distance training. If not used correctly, they will not only not help but could cause problems.

In this post, we will tell you what they are for, what they are made of, and how to use them so you don't make mistakes that could ruin your challenge.

Energy gels are viscous supplements with a high content of simple carbohydrates, whose main objective is to provide energy quickly while you run. The energy used for long-distance running usually comes from fats, and when running at high intensity and speed, from muscle and liver glycogen.

The goal is to prevent glycogen reserves from being depleted, allowing the body to have enough energy to continue running.

Tips for using them correctly

Tip #1

Take them slowly. Energy gels are a fast-digesting product with a very high concentration of salts and sugars.

They provide a large amount of energy in a very small quantity and in a very short time. If your stomach receives the concentrated gel "all at once," you'll have a high chance of not tolerating it. In these cases, two things can happen: you might vomit it directly, or it might cause diarrhea, as the intestine will have to make an effort to dilute it with water from the bloodstream.

It is advisable to take it very slowly, over 5 minutes or more, and in small sips. This way, the body will receive all the nutrients and assimilate them without problems. Although energy gels provide quick energy, that doesn't mean it's immediate energy. Like food, energy gels need to be digested before entering the bloodstream and being used.

Similarly, since your body can only absorb a limited amount of carbohydrates, consuming more than one gel at a time will not improve your performance. Keep this in mind. Take one gel and allow your body to digest it; for this, it is usually recommended to wait between 40-50 minutes if you take more than one gel.

Tip #2

Take them with water. Although diluted gels are now available to runners, which minimize this problem, it is advisable to take the gel with water. It is not recommended to take them with isotonic drinks, as these, along with the gels, can be too much.

Isotonic drinks are designed to deliver many carbohydrates to the digestive system, and the body may not tolerate them well along with the gel. On the contrary, using them without water will make them take longer to digest.

Ideal for races of 10k or more

Tip #3

Do not use them for short distances. It is useless. The glycogen stored in our muscles is depleted after approximately an hour and a half of intense exercise, so replenishing carbohydrates before that time is unnecessary. If the energy accumulated by the body is enough to "last" all that time, the extra energy provided will not be very useful.

Tip #4

Don't experiment on race day. Since they are so concentrated, your body needs to get used to taking them, so we recommend trying them during long runs planned in your training schedule. Just as you already know from experience which foods and drinks suit you better or worse before exercising, you should know how your body responds to these concentrated gels.

It may take some time to assimilate them. Also, there are so many brands with so many different formulas that it's best to try several before finding the one that works best for you.

In this, as in so many other things, imitating your running partner is not valid. Every runner is different.

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