The Science Behind Energy Gels
Understanding why energy gels are important is the first step to mastering their use. When you run, your body uses glycogen (stored carbohydrates) as its primary fuel source. For most runners, these stores are sufficient for about 60 to 90 minutes of running. During a marathon, which takes longer than this, your glycogen reserves will be depleted, leading to severe fatigue or 'hitting the wall'. Energy gels provide a concentrated, easily digestible dose of carbohydrates to replenish these stores and maintain blood sugar levels, ensuring your muscles have a continuous energy supply. They are absorbed quickly, often kicking in within 5 to 15 minutes, which is why timing is so crucial.
Developing Your Marathon Fueling Strategy
Your race-day nutrition plan should be practiced and perfected during your training. A generic schedule is a starting point, but personal experimentation is key. Most experts recommend consuming 30-60 grams of carbohydrates per hour for runs exceeding 90 minutes, with some athletes able to tolerate up to 90 grams per hour with proper gut training,.
General Timing Guidelines
- Pre-Race Gel: Take your first gel 15-30 minutes before the start of the race to top off your glycogen stores and prime your stomach for digestion.
- First Gel In-Race: For most, the first gel should be consumed around the 45-60 minute mark. This is before you start to feel tired, as fueling is a preventative measure, not a reactive one.
- Subsequent Gels: Follow up with a new gel every 30-45 minutes throughout the rest of the race. Consider setting a timer on your running watch to ensure consistency.
Choosing the Right Energy Gel for You
The market offers a variety of energy gels, and what works for one runner may not work for another. It is essential to test different options during training to find what best suits your stomach and palate. Your choices range from traditional, thicker gels to thinner, isotonic, and special hydrogels.
Different Gel Types and Their Attributes
- Traditional Gels: Thicker and syrupy, these are highly concentrated in carbohydrates and typically require water for optimal digestion. Brands like GU Energy Gel are common.
- Isotonic Gels: These have a lighter, water-like consistency and are formulated to be consumed without extra water. This can be convenient if you are not carrying fluids, but they are often heavier due to the water content. HIGH5 Energy Gel Aqua is a popular example.
- Hydrogels: Made with natural ingredients, hydrogels form a delicate matrix in the stomach that encapsulates carbohydrates, allowing for higher intake with less gastrointestinal distress. Maurten is a well-known hydrogel brand used by elite athletes.
- Caffeinated Gels: Many brands offer caffeinated versions, which can provide an extra mental and physical boost, especially in the later stages of a marathon. However, test your tolerance as it can cause stomach upset in some runners.
How to Consume Gels Properly
Consuming a gel on the move requires some technique. Here are some pointers for seamless fueling:
- Pair with Water: For most traditional gels, take a few sips of water immediately after consuming the gel. This aids digestion and helps prevent a sugary, sloshing stomach. Avoid taking gels with sports drinks to prevent overloading your system with too much sugar.
- Slow Down or Walk: When taking a gel, slow down to a walk for a few seconds. This allows you to open the packet without fumbling and concentrate on swallowing. It also gives your stomach a moment to focus on digestion.
- Dispose Responsibly: Always carry empty gel packets until you reach a proper trash receptacle. Dropping wrappers is not only littering but can also be a hazard to other runners.
- Alternate Flavors: If your fueling plan requires many gels, alternate between different flavors to prevent flavor fatigue.
Common Energy Gel Mistakes to Avoid
Many runners stumble with their fueling strategy, leading to a negative race experience. By avoiding these common errors, you can improve your chances of a strong finish.
- Trying a New Gel on Race Day: Never experiment with a new brand or flavor on race day. Your body needs to be familiar with the products you're using. Test every aspect of your nutrition plan during your long training runs.
- Taking Too Many Gels at Once: Consuming multiple gels simultaneously can lead to a sugar spike and subsequent crash, along with gastrointestinal distress. Follow the recommended intervals for steady energy release.
- Not Practicing: Gut training is a real thing. Your digestive system needs to be trained to process carbohydrates during exercise. Use your long runs to practice your fueling schedule and test your body's tolerance.
- Waiting Until You’re Tired: The purpose of fueling is to prevent exhaustion, not to fix it after it happens. Take your gels proactively based on your planned schedule, not reactively when you feel low on energy.
- Forgetting Hydration: Gels are not a substitute for water. Dehydration can hinder your body's ability to absorb the carbohydrates from the gels and can exacerbate stomach issues. Sip water regularly between gels.
Comparison of Energy Gel Types
| Feature | Traditional Gels | Isotonic Gels | Hydrogels |
|---|---|---|---|
| Consistency | Thick, syrupy | Thin, watery | Jelly-like |
| Water Required | Yes, highly recommended | No, pre-mixed with water | No, advanced absorption |
| Carb Content | High | Moderate (higher water content) | Moderate-High |
| Digestion Speed | Fast, if taken with water | Fastest, easily absorbed | Slower, sustained release |
| Gut Comfort | Can be harsh if not watered | Generally gentle | Best for sensitive stomachs |
| Portability | Small and light | Bulkier due to water | Compact and effective |
| Best For | Runners needing maximum carbs | Runners who dislike thick gels | Athletes with GI issues |
Conclusion: Perfecting Your Marathon Fueling
Ultimately, mastering how to take energy gels during a marathon boils down to a personalized, practiced, and proactive strategy. A good fueling plan goes far beyond just grabbing some gels on race morning. It involves understanding your body's needs, choosing the right products during training, and executing a well-timed consumption schedule on race day. By testing your strategy in training, pairing your gels with proper hydration, and avoiding common pitfalls, you can ensure a powerful and consistent performance all the way to the finish line. For more detailed training and nutrition advice, check out expert guides like those from Runner's World.
