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Do Running Gels Have Calories? The Science Behind Your Fuel

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3 min read

Most running gels contain between 70 and 150 calories, sourced primarily from carbohydrates to provide readily available energy during exercise. The answer to "do running gels have calories?" is a definitive yes, as this caloric content is essential for sustaining performance during prolonged endurance activities.

Quick Summary

Running gels are a concentrated source of calories, mostly from carbohydrates, designed to refuel the body's glycogen stores during intense, prolonged exercise. This energy boost prevents fatigue and maintains athletic performance.

Key Points

  • Yes, they contain calories: Running gels are designed to provide a concentrated source of calories, primarily from carbohydrates, to fuel endurance activities.

  • Carbohydrates are the main source: The calories in most gels come from a blend of fast-absorbing sugars and slower-release carbohydrates, like maltodextrin and fructose.

  • Typical calorie range: Most standard gels contain between 80 and 150 calories per packet, with some higher-calorie options available.

  • Replenish glycogen stores: The calories are crucial for replenishing depleted muscle glycogen during prolonged exercise, preventing performance drops.

  • Not all gels are the same: Calorie content can vary significantly based on brand and type, with isotonic gels being less calorically dense due to their higher water content.

  • Essential for longer runs: For runs lasting over 60–90 minutes, taking a gel with calories is recommended to sustain energy levels.

In This Article

Why Do Running Gels Have Calories?

Running gels are strategically formulated as a concentrated energy source, with their caloric content derived mainly from simple and complex carbohydrates. During endurance activities, your body primarily uses stored glycogen (a form of carbohydrate) for fuel. For events lasting longer than 90 minutes, these glycogen stores can become depleted, leading to a phenomenon known as "bonking". The calories in running gels serve to replenish these stores, allowing muscles to continue functioning effectively.

The Role of Carbohydrates

Carbohydrates are the most efficient fuel source for high-intensity exercise. Running gels typically use a blend of different carbohydrate types to optimize absorption and energy release. A common combination is maltodextrin (a complex carb that digests quickly) and fructose (a simple sugar). This dual-carb approach creates an "express lane" for fuel delivery to the muscles, providing both an immediate boost and sustained energy. A standard running gel usually contains between 20 and 25 grams of carbohydrates, equating to roughly 80 to 100 calories. Some higher-calorie gels may contain more carbs or even some fats for longer efforts.

Different Types of Running Gels

Not all gels are created equal, and their caloric content can vary based on their formulation. There are two primary categories:

  • Traditional Energy Gels: These are concentrated, often thick, carbohydrate gels that require water for proper digestion and absorption. Their caloric density is high because they contain minimal fluid.
  • Isotonic Gels: These gels are pre-mixed with fluid, so they can be consumed without extra water. This makes them less calorically dense than traditional gels but more convenient, as they can be ingested quickly on the go. An example is the SiS GO Isotonic gel, which contains around 90 calories per serving.

How to Fuel Effectively

For workouts or races lasting over an hour, nutrition guidelines generally recommend consuming 30–60 grams of carbohydrates per hour. For longer, more intense events like ultramarathons, this number can increase. To meet this target, athletes typically take one gel every 30–45 minutes. It's crucial to practice your fueling strategy during training to find what works best for your body and prevent gastrointestinal distress. Always consume traditional gels with water to aid absorption and avoid stomach cramps.

Comparison Table: Popular Running Gels

Brand Form Calories per serving Carbs per serving Notable Features
Maurten Gel 160 Gel 160 kcal 40g Hydrogel technology for faster absorption
GU Original Gel 100 kcal 21–23g Wide variety of flavors; dual-carb blend
SIS GO Isotonic Isotonic Gel ~90 kcal 22g Can be taken without water; less calorically dense
Honey Stinger Gel 100 kcal 24g Organic, honey-based ingredients
Huma Chia Gel Gel 100 kcal 24g Natural ingredients; includes chia seeds for steady energy
UCAN Edge Gel ~70-80 kcal 19-20g Uses SuperStarch for low glycemic index

Conclusion

In summary, running gels undeniably contain calories, and this is their entire purpose: to provide a quick, efficient, and portable source of carbohydrates for endurance athletes. The calories are what prevent muscle fatigue and enable sustained performance over long distances. By understanding the different types of gels and how to time your fueling, you can effectively manage your energy levels and optimize your performance during training and races. Choosing the right gel and fueling strategy is key to avoiding the dreaded "wall" and reaching your full potential.

Citations

Frequently Asked Questions

A typical running gel contains between 80 and 150 calories, with the precise amount varying by brand and specific product formulation.

Most energy gels are considered calorically dense for their size, but the exact amount varies. For example, some brands offer gels with around 70 calories, while others have more specialized gels with up to 250 calories.

Running gels need calories to replenish the body's glycogen stores, which are depleted during endurance exercise. These calories provide the necessary fuel to prevent fatigue and sustain performance.

Yes, isotonic gels have calories. However, because they contain more fluid and are designed to be consumed without extra water, their calorie-per-volume ratio is lower than traditional, more concentrated gels.

For runs shorter than 60-90 minutes, it is generally not necessary to use a running gel, as your body's stored glycogen should be sufficient for fuel. For longer runs, they are highly beneficial.

Taking a standard running gel (not isotonic) without water can lead to stomach upset and cramping because the gel is highly concentrated. The water is needed to help the body properly digest and absorb the carbohydrates.

No, running gels vary in their ingredients. While most are carbohydrate-based, some use different sugar blends, and many include added electrolytes, amino acids, or caffeine.

Related Topics:

#carbohydrates #calories #running fuel #energy gels #running gels #endurance sports #marathon nutrition #isotonic gels

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice.