Why Elite Runners Depend on Gels
Elite runners compete at such high intensities that their bodies rapidly deplete glycogen stores—the primary fuel for endurance exercise—within 90 to 120 minutes. To sustain this pace for a full marathon or longer, they must constantly replenish these stores. Energy gels, which contain quick-releasing carbohydrates, offer a compact, easily digestible, and portable solution for on-the-go fueling that other food sources often cannot match. They are the most common way for elite athletes to maintain the incredibly high hourly carbohydrate intake required to prevent 'hitting the wall'.
The Science of Performance Fueling
Modern energy gels are scientifically formulated to maximize carbohydrate absorption and minimize gastrointestinal (GI) distress. Many brands, including Maurten and Torq, use a blend of carbohydrates like maltodextrin and fructose in specific ratios (e.g., 2:1 or 1:0.8). This combination utilizes different transporters in the gut, allowing the body to absorb carbohydrates at a much faster rate—sometimes exceeding 90 grams per hour—than with a single carbohydrate source. This advanced fueling technology allows elites to perform at a higher intensity for longer periods.
The Convenience Factor
During a race, every second counts. Fumbling with solid food or dealing with the bulk of carrying a full sports drink is not feasible for top competitors. Energy gels are designed for efficiency: they are small, easy to open with one hand, and can be consumed quickly. This convenience is a significant advantage, allowing elites to maintain their rhythm and focus on the race without disruption. Isotonic gels, like those from SiS, offer further convenience by not requiring extra water for digestion, though many athletes still prefer to take traditional gels with a sip of water.
Beyond the Gel: The Elite Fueling Strategy
Energy gels are part of a larger, highly refined nutrition plan. Elites spend countless hours in training not just running, but practicing their fueling strategy to perfection.
The Critical Role of 'Gut Training'
For an elite athlete, the stomach is as much of a trainable muscle as their legs. Consuming large quantities of carbohydrates during high-intensity exercise can cause significant GI distress if the body is not accustomed to it. Elite runners undertake a process called 'gut training' in the weeks leading up to a race. This involves gradually increasing carbohydrate intake during long training runs to train the digestive system to process fuel more efficiently, comfortably absorbing 60-90g or even more carbs per hour.
Integrating Carbs Beyond Gels
While gels are a staple, elites often combine multiple fueling methods. Some, like Eliud Kipchoge, use high-carb sports drinks, specifically formulated to deliver large amounts of energy. Others might use chews, bars, or even race-day real food if it agrees with their stomach. The key is to have a diverse fueling approach, tested and refined during training, that delivers the required calories and electrolytes consistently over the race duration.
Gels vs. Other Fueling Options: A Comparison
| Feature | Energy Gels | Energy Chews | Sports Drinks | Whole Foods |
|---|---|---|---|---|
| Absorption Speed | Very fast | Medium | Fast | Slow |
| Convenience | High (portable, quick) | High (easy to carry) | Medium (requires bottle) | Low (can be bulky, messy) |
| Carb Concentration | High | Medium to High | Varies (often lower per volume) | Varies |
| GI Distress Risk | Moderate (if not tested) | Low | Low to High (depending on volume) | Moderate (fiber content) |
| Hydration | Minimal (most need water) | Minimal (need water) | Integrated | None |
Customization and Individual Tolerance
The best fueling plan is always the one tailored to the individual. Elite runners work closely with sports nutritionists to determine their specific needs. Factors such as sweat rate, race duration, intensity, and climate all play a role in shaping their intake.
Caffeine and Electrolytes
Many gels come in caffeinated versions. Caffeine can reduce the perception of effort and provide a mental boost, which can be valuable in the later stages of a race. Elites use these strategically, often saving caffeinated gels for the final push. Electrolytes, particularly sodium, are crucial for replacing minerals lost through sweat to prevent cramping. Some gels are electrolyte-enhanced, while others, like isotonic gels, contain a balanced fluid-to-carb ratio.
Natural vs. Synthetic
Elite athletes also have preferences on natural versus synthetic ingredients. Brands like Huma offer chia-seed-based gels made with natural ingredients, which can be easier on sensitive stomachs, while more conventional gels use synthetic carbohydrates. This choice depends on what an athlete has successfully trained with and how their body reacts to different formulations.
Conclusion: The Final Word on Gels for Elite Athletes
Yes, elite runners do eat gels, but not in a simple or random way. Gels are a cornerstone of a highly sophisticated, meticulously practiced fueling strategy that involves extensive gut training, personalized carb and fluid intake plans, and strategic use of additional ingredients like caffeine. The difference between an elite runner and a recreational one isn’t just in their speed, but in their precise and scientific approach to nutrition, where the humble energy gel plays a pivotal role in maintaining peak performance. For any serious endurance runner, replicating this approach of practicing and personalizing is the best way to optimize race-day results.
Learn more about advanced fuelling strategies for elite endurance runners by reviewing the science behind it in studies like Nutrition strategies for the marathon : fuel for training and racing.
Note: This article is for informational purposes. Always consult a healthcare professional or sports nutritionist before drastically changing your diet, especially concerning high-carb loading.
