Nutrition Diet: Answering the Question, 'Should I use gels for long runs?'

Endurance athletes have roughly 90 minutes of stored glycogen before fatigue sets in, making mid-run fueling essential for longer distances. This is why many runners ask, “Should I use gels for long runs?” The answer, while often yes, involves a strategy based on duration, intensity, and individual tolerance.

Quick Summary

This article explores the purpose, benefits, and potential drawbacks of using energy gels for endurance running. It provides a guide on effective usage, compares gels with alternative fuel sources, and offers strategies for personalizing your race-day nutrition.

Key Points

• Essential for Runs > 90 Minutes: Energy gels or other carbohydrate sources are crucial for runs lasting longer than 90 minutes to prevent glycogen depletion and fatigue.

• Practice is Critical: Never try a new gel on race day. Practice your fueling strategy extensively during your long training runs to train your gut and avoid surprises.

• Timing is Everything: Take your first gel 60-90 minutes into a long run, then every 30-45 minutes thereafter to maintain steady energy levels.

• Hydrate Appropriately: Unless using an isotonic gel, always take traditional gels with water to aid digestion and absorption, minimizing the risk of GI distress.

• Consider Your Options: Energy gels are just one of many fueling options. Chews, sports drinks, and whole foods are all viable alternatives; choose what works best for your stomach and taste buds.

• Manage Potential Side Effects: Be aware of the possibility of GI distress, sugar crashes, and taste fatigue. Experimenting during training helps you find the right formula and timing to avoid these issues.

The Science Behind Mid-Run Fueling

When running, your body primarily uses carbohydrates for energy, stored as glycogen in your muscles and liver. These limited reserves begin to deplete after about 90 minutes of continuous, steady exercise. As glycogen levels drop, performance decreases and fatigue sets in, a dreaded experience known as "hitting the wall." To prevent this, endurance athletes must consume carbohydrates during their run to replenish glycogen stores and maintain steady energy.

Energy gels were designed to address this need by providing a concentrated, easily digestible source of carbohydrates. They are primarily composed of simple sugars like maltodextrin and fructose, which are quickly absorbed into the bloodstream. This rapid absorption provides a fast energy boost to your active muscles, helping you sustain a consistent pace and delaying fatigue.

Should I use gels for long runs?

The short answer is: for most runners covering distances that take longer than 90 minutes, yes, some form of mid-run fuel is highly recommended, and gels are an excellent option. However, the decision to use them depends on personal factors and should be based on careful planning and practice. Gels offer a powerful combination of convenience and rapid energy delivery, but they are not a magic bullet and have their own set of considerations.

Benefits of Energy Gels

• Quick and Accessible Energy: Gels provide a rapid influx of simple carbohydrates, delivering an energy boost in as little as 5-15 minutes. This makes them ideal for quickly combating energy dips during a long run or race.
• Portability: The small, lightweight packaging makes gels exceptionally easy to carry and consume on the go, without breaking your stride.
• Variety of Formulations: Gels are available in multiple types to suit different needs:
  • Isotonic gels contain a balanced fluid-to-carb ratio and can be consumed without extra water, a great benefit for runners who don't carry a bottle.
  • Caffeinated gels offer an extra mental and physical boost, particularly useful during the later stages of a long race.
  • Electrolyte-enhanced gels help replenish vital minerals lost through sweat.

Potential Downsides of Gels

• Gastrointestinal (GI) Distress: Many runners experience nausea, cramps, or bloating, especially with concentrated or non-isotonic gels taken without sufficient water. The high sugar content can be challenging for some digestive systems to process under the stress of running.
• Sugar Spikes and Crashes: A rapid sugar spike from a gel can sometimes be followed by a sharp energy crash if not managed with steady fueling and proper hydration.
• Taste and Texture Fatigue: The intense sweetness and unique texture of some gels can be off-putting, especially during a long, mentally draining run. Trying different flavors and brands during training is crucial.
• Reliance on Water: Most traditional, thicker gels require water to aid digestion and absorption. Failing to take them with a sip of water can cause stomach issues and reduce their effectiveness.

How to Incorporate Gels into Your Nutrition Plan

The key to successful gel usage is a practice-oriented approach. Never try a new gel on race day. Use your training runs as a testing ground for your fueling strategy. Here is a proven method:

1. Start Early: Begin fueling 60-90 minutes into your long run, not when you start feeling depleted. The goal is to top up your glycogen stores proactively.
2. Maintain Consistency: Follow a consistent schedule, such as one gel every 30-45 minutes, to maintain a steady carbohydrate supply. Most runners aim for 30-60 grams of carbs per hour, though highly trained athletes may aim higher.
3. Drink with Water: Unless using an isotonic gel, always chase a gel with a few sips of water. This aids absorption and helps prevent stomach upset.
4. Listen to Your Body: Pay attention to how different gels and intake timings affect you. Keep a training log to track what works and what doesn't. Your individual needs will guide your perfect plan.

Gels vs. Alternatives: What's the Best Fuel for You?

While gels are a popular choice, many alternatives exist. The best option depends on your personal preference and what your stomach can tolerate during a run. The most important thing is simply consuming carbohydrates to avoid hitting the wall.

Feature	Energy Gels	Energy Chews/Gummies	Sports Drinks	Real Food (e.g., Dates, Bananas)
Absorption Speed	Very fast due to simple sugars.	Fast, but may require more chewing and digestion time than gels.	Very fast, combines fluid and carbs.	Slower; more complex carbs, fiber, and bulk to digest.
Convenience	Excellent; small, lightweight packets.	Good; small, portable, resealable packs.	Requires carrying a bottle or relying on aid stations.	Low; bulky, messy to carry, and harder to eat while running.
Hydration	Often requires water, unless isotonic.	Requires water for optimal digestion.	Excellent; provides both fluids and carbs.	Generally requires separate hydration.
Energy Release	Quick spike, potential crash.	Steady, can be consumed in smaller pieces over time.	Steady, but can cause bloating if over-consumed.	More sustained, but carries risk of GI upset.
Taste/Texture	Intense, often sweet and gloopy.	Variety of flavors and textures, chewier.	Variety of flavors, easy to drink.	Natural flavors, can get monotonous over a long duration.

Conclusion

Ultimately, whether you should I use gels for long runs comes down to personal preference and a well-practiced strategy. For most runners, the convenience and fast-acting nature of energy gels make them a highly effective tool for fueling endurance efforts over 90 minutes. However, they are not the only solution. By experimenting with different gel types and alternatives during your long training runs, you can train your gut to tolerate fuel and find the perfect strategy for race day. Remember to always pair your fuel with adequate hydration and listen to your body to achieve your best performance. For further reading, an excellent resource on sports nutrition for endurance athletes is available from the Gatorade Sports Science Institute: Dietary Carbohydrate and the Endurance Athlete.

Frequently Asked Questions

When should I take my first energy gel on a long run?

You should take your first energy gel 60 to 90 minutes into your long run. The goal is to refuel before your body's glycogen stores are fully depleted and you start to feel fatigued.

How often should I take energy gels during a marathon?

During a marathon, it is advisable to take gels every 30 to 45 minutes after your initial intake. The total number of gels will depend on your pace and how many carbs you aim to consume per hour (typically 30-60 grams).

Do I need to drink water with an energy gel?

Yes, for most traditional energy gels, you must drink water to help with digestion and absorption. The exception is isotonic gels, which are formulated to be consumed without extra fluid.

Can I use real food instead of energy gels?

Yes, many runners, including ultra-runners, use real food alternatives such as dried fruit, bananas, or maple syrup packets. However, real food can be bulkier to carry and may take longer to digest during high-intensity efforts.

What are the common side effects of energy gels?

Common side effects include gastrointestinal distress like cramps, nausea, and bloating, as well as blood sugar fluctuations. These are often caused by poor timing, not enough water, or simply a sensitivity to certain ingredients.

Should I try a new energy gel on race day?

No, you should never try a new energy gel or any new fueling strategy on race day. Always test new products and timings during your training runs to ensure your stomach can tolerate them.

What is the difference between an energy gel and an isotonic gel?

A traditional energy gel is a concentrated carbohydrate source that requires water to be absorbed effectively. An isotonic gel has already been mixed with water and electrolytes, allowing for faster absorption without extra fluid intake.