The science of fueling for a marathon has evolved significantly over the years. Early in marathon history, scientists observed athletes finishing races in a state of shock due to low blood sugar, a condition known as "hitting the wall". This led to the foundational understanding that carbohydrates are a critical fuel source for endurance events. For elite marathoners, who operate at an extremely high percentage of their maximum aerobic capacity for hours on end, carbohydrates are the primary source of energy, and managing their intake is a fine art.
The Elite Approach to Gels
Yes, elite marathon runners do use gels, but not in a haphazard way. For these athletes, gels are a critical tool within a meticulously planned, high-performance fueling strategy. Their bodies rely heavily on carbohydrates for fast energy, which is stored as glycogen in the liver and muscles. These stores are typically sufficient for about 90 to 120 minutes of high-intensity running. For a world-class athlete completing a marathon in just over two hours, this is barely enough to finish. Therefore, topping up carbohydrates during the race is non-negotiable.
Elite athletes have adapted their systems to consume and utilize much higher rates of carbohydrates than average runners. While a recreational runner might aim for 30-60 grams of carbs per hour, many elites, like world record holder Eliud Kipchoge, are able to tolerate and absorb as much as 90-120 grams per hour. This is achieved through a practice called "gut training," where they gradually increase their carbohydrate intake during high-volume training sessions over many weeks. This trains the gut to absorb and process large volumes of carbs efficiently, minimizing the risk of gastrointestinal (GI) distress during a race.
Why Gels are a Critical Tool for Elites
Energy gels offer several practical advantages that make them a staple for elite runners:
- Concentrated Carbohydrates: Gels provide a high dose of quick-releasing carbohydrates in a small, easy-to-carry packet. This allows athletes to ingest a large number of carbs without consuming excessive fluids or bulky foods that could cause stomach upset.
- Dual-Carb Formulation: Many modern gels, including those used by elites like Maurten and SiS, use a specific blend of glucose and fructose, often in a 1:0.8 ratio. This utilizes different absorption pathways in the gut, allowing the body to process a higher total volume of carbohydrates per hour than is possible with glucose alone.
- Decoupling Fuel and Hydration: Unlike sports drinks, which tie carbohydrate and fluid intake together, gels allow elites to separate their fueling from their hydration. This is crucial for race strategy, especially in cool weather where fluid needs are lower but carb demands remain high. They can take a gel and a small sip of water separately to optimize their intake of both.
- Convenience and Consistency: The single-serving packet design is simple and mess-free. The pre-measured contents ensure consistent fueling throughout the race, eliminating guesswork and reducing the mental load on the athlete.
Key Elements of an Elite Fuelling Strategy
Beyond simply consuming gels, an elite runner's nutrition plan is a multi-faceted system that includes several key components:
- Aggressive Carb Loading: In the 36-48 hours before a race, elites will increase their carbohydrate intake to 10-12 grams per kilogram of body weight per day to top off their muscle glycogen stores. This is not a single, large meal but a strategic increase over a few days, focusing on low-fiber, easily digestible foods.
- Targeted Hydration: Electrolytes, especially sodium, are lost through sweat and must be replaced to prevent cramping and maintain muscle function. Elites use electrolyte drinks, which are often prepared individually and placed at designated aid stations on the course for them. They also practice specific pre-loading protocols to start the race in an optimally hydrated state.
- Strategic Caffeine Intake: Many elite athletes strategically use caffeinated gels or drinks for a performance boost. Caffeine can improve endurance and reduce the perception of effort. It's carefully timed for the start of the race and often later stages to provide a much-needed mental lift when fatigue sets in.
- Practice, Practice, Practice: As highlighted by sports dietitians, no race-day strategy is new on race day. Elites spend weeks and months testing their exact fueling and hydration plan during their long training runs to ensure their body can handle the intake at race pace without any issues.
Elite vs. Recreational Runner Fuelling
There are significant differences in how elite and recreational runners approach their nutrition, largely due to training intensity, gut adaptability, and race pace.
| Feature | Elite Marathon Runner | Recreational Marathon Runner |
|---|---|---|
| Carb Intake (per hour) | 90-120 g, or higher with gut training | 30-60 g is a more common recommendation |
| Fueling Strategy | Highly specific, often using personal bottles with gels attached at elite aid stations | Relies more on race-provided aid stations or self-carrying a limited number of gels |
| Gut Training | Essential and practiced rigorously during training to tolerate very high carb absorption rates | Less emphasis on training the gut; more focus on finding what is comfortable |
| Hydration | Carefully calculated based on sweat rate and sodium loss, often using tailored electrolyte solutions | Often based on thirst and general recommendations, using standard sports drinks |
| Caffeine Use | Strategically timed to maximize performance effects and reduce perceived exertion | Used as a personal preference, but less fine-tuned for performance timing |
Integrating Gels into a Race Plan
For elite runners, every minute of a race is meticulously planned, and so is their fueling. An elite runner aiming for a sub-2:30 finish might follow a strategy like this:
- Pre-Race: Consume a carb-rich breakfast 2-3 hours before the start. Take a final gel ~15 minutes before the gun.
- Early Race (0-60 min): Regular, small sips of water from personal bottles at early aid stations. First gel around the 30-40 minute mark.
- Mid-Race (60-120 min): Take a gel approximately every 20-30 minutes, or as practiced, with a small amount of water to aid digestion. Use personal bottles containing both water and electrolytes.
- Late Race (120+ min): Continue gel intake, potentially switching to a caffeinated version for an extra boost. Use a sports drink mouth rinse for a late-race cognitive lift without stomach upset.
- Post-Race: Within 30-60 minutes, consume a mix of carbs and protein to begin recovery.
Conclusion: Beyond Just the Gel
To answer the question, "Do elite marathon runners use gels?" – unequivocally, yes. However, the use of gels is just one piece of a highly complex and personalized nutrition puzzle. For elites, a gel is not a magic bullet but a finely-tuned, convenient source of carbohydrates that allows them to sustain a massive energy output over 26.2 miles. Their ability to do this depends on disciplined gut training, strategic planning, and the integration of hydration and electrolyte management. Ultimately, elite marathon fueling is a testament to how far sports science has pushed the limits of human endurance, transforming a simple squeeze packet into a high-performance essential. To emulate their success, runners at any level can benefit from practicing their nutrition strategy with the same diligence as their physical training.
