Energy gels have become a staple for runners and other endurance athletes seeking to maintain energy levels during long-distance efforts. The primary goal of these concentrated carbohydrate pouches is to replenish muscle glycogen, the body's main fuel source during high-intensity and prolonged exercise. But with a wide variety of brands and formulations on the market, it's essential for runners to understand the carbohydrate profile of their gels to plan an effective fueling strategy.
What are the types of carbohydrates in energy gels?
Not all carbohydrates are created equal, and many energy gels use a specific combination of different carb types to optimize absorption and energy delivery. The body's ability to absorb carbohydrates can be maxed out at around 60 grams per hour for a single carbohydrate source, but combining multiple sources can increase this rate to 90 grams per hour or more. This is why many manufacturers blend different types of sugars.
- Maltodextrin: This is a complex carbohydrate made from starch, which is technically a chain of glucose molecules. Maltodextrin breaks down quickly, providing a rapid energy supply but without the overly sweet flavor of pure glucose. It is a very common base for many energy gels.
- Fructose: A simple sugar found naturally in fruits and honey, fructose uses a different absorption pathway in the body than maltodextrin. When combined with glucose or maltodextrin in a specific ratio, it allows the body to absorb more carbohydrates per hour, providing a faster and more efficient fuel delivery. A common and increasingly popular ratio is 1:0.8 maltodextrin to fructose.
- Dextrose: Often listed as a simple carbohydrate, dextrose is essentially pure glucose. It provides a very fast energy spike, which is why it's often combined with other, slower-releasing carbs to prevent a rapid sugar crash.
- Hydrogels: This is a newer technology where carbohydrates (often a maltodextrin and fructose blend) are encapsulated in a biopolymer matrix. This technology allows for much higher carbohydrate concentrations, with some hydrogel products containing up to 80 grams of carbs, while being gentle on the stomach.
How to choose the right runner gel
Selecting the best energy gel for your needs requires some experimentation during training. Consider factors like the duration and intensity of your run, your stomach sensitivity, and taste preferences. Here is a comparison of different gel types based on common athlete priorities.
| Feature | Traditional Gels (e.g., GU Original) | Isotonic Gels (e.g., SiS GO Isotonic) | Hydrogels (e.g., Maurten Gel) |
|---|---|---|---|
| Carb Range (per sachet) | ~20–25g | ~22–25g | ~25–40g |
| Carb Source | Maltodextrin, Fructose | Maltodextrin (isotonic) | Maltodextrin, Fructose (in hydrogel) |
| Consistency | Thicker, syrupy, requires water | Thinner, watery, does not require water | Firmer, almost jelly-like |
| Key Benefit | Wide variety of flavors, widely available | Easy on the stomach, no water needed | Highest carbohydrate load with minimal GI distress |
| Best For | Standard long runs, established fueling plans | Beginners, sensitive stomachs, warm weather | Elite performance, intense endurance sessions |
How to use runner gels effectively
Proper timing and hydration are as important as the gel's carbohydrate content. A general rule of thumb is to start fueling after the first 60 minutes of exercise and to continue at regular intervals.
- Start early: Begin taking your first gel around 45 to 60 minutes into your run, before you feel depleted. This allows the carbohydrates to absorb and provide energy before your glycogen stores are completely drained.
- Take with water (if needed): Unless using an isotonic gel, it is crucial to consume gels with water. A highly concentrated gel without water can pull fluid into your stomach, potentially causing cramping and bloating.
- Practice in training: Never try a new gel or fueling strategy on race day. Use your long training runs to experiment with different brands, flavors, and timings to see what your stomach tolerates best.
- Consider caffeine: Some gels include caffeine, which can aid in performance by increasing alertness and reducing the perception of effort. If you are not a regular caffeine consumer, use these sparingly and test them thoroughly during training, as they can sometimes cause stomach upset.
- Alternate intake: For very long races, alternating between a caffeinated and non-caffeinated gel can provide an extra boost in the later stages without overdoing your caffeine intake.
Potential risks and alternatives
While highly beneficial for endurance performance, energy gels are not without potential downsides. The high sugar content can contribute to dental problems over time, and some runners experience gastrointestinal (GI) distress due to the quick sugar load. Gut training—the process of gradually increasing your carbohydrate intake in training—can help your digestive system adapt.
For those who prefer a more natural approach or experience GI issues with gels, alternatives include:
- Energy Chews: Solid but easy-to-chew forms of carbohydrates, often delivering a similar carb load to gels.
- Whole Foods: Options like dates, bananas, or dried fruit can provide energy, though they may be harder to chew and digest on the run.
- Homemade Gels: Creating your own concoctions from honey, maple syrup, and other natural ingredients offers full control over the composition.
Conclusion: Tailor your fueling strategy
The question of "How many carbs are in runner gel?" reveals a wide spectrum of products, from standard 20–25g options to high-carb hydrogels delivering 40g or more. No single product is the right choice for everyone, and individual needs and tolerance should guide your decision. By understanding the different types of carbohydrates used, practicing with gels during training, and considering alternatives, runners can fine-tune their fueling strategy for optimal performance and comfort during long-distance events. The key is to match your carbohydrate intake to your energy expenditure, ensuring a steady stream of fuel to prevent the dreaded "bonk.". For further reading, consult authoritative sports nutrition sources like the International Society of Sports Nutrition (ISSN) guidelines for specific recommendations based on exercise duration and intensity.
