To Chill or Not to Chill: The Case for Refrigerating Running Gels
For many endurance athletes, energy gels are a staple for fueling long-distance efforts. They offer a quick, convenient dose of carbohydrates to keep energy levels high. Yet, a common debate among runners is whether to store these gels in the fridge. While it might seem like a simple preference, the decision has implications for the gel's consistency, consumption experience, and your race-day strategy. Standard, shelf-stable energy gels do not need to be refrigerated, but certain circumstances make a chilled gel a more attractive option.
The Impact of Cold on Gel Viscosity and Consumption
One of the most immediate effects of chilling an energy gel is the change in its texture. Most gels are formulated to have a specific viscosity for easy consumption directly from the packet. When cooled, the gel thickens, which can make it more difficult to squeeze from the packet and swallow. For a runner mid-race, struggling with a stubborn, thick gel can be a significant annoyance and can disrupt a carefully planned fueling schedule. Conversely, some runners prefer this thicker texture, finding it less messy or unpleasant than a warmer, more fluid consistency.
The Psychological and Practical Benefits of a Chilled Gel
In hot weather, a chilled energy gel can be a welcome relief, offering a cooling sensation that provides a small but noticeable psychological boost. During intense training or racing in high temperatures, any small comfort can help maintain morale and focus. The refreshing taste can also be a positive change from the typical sweetness of many gel flavors. Some athletes report that a cooled gel is more palatable than one warmed by body heat or sun exposure. This can be especially important for athletes who struggle with flavor fatigue during long events.
The Best Storage Practices for Unopened Gels
For long-term storage, the general consensus is to keep unopened gel packets at room temperature in a cool, dark place. This prevents any premature degradation of the gel's ingredients and maintains its intended consistency. Exposure to direct sunlight or extreme heat can negatively affect the product. Keeping a bulk supply of gels in a kitchen cupboard or pantry is ideal. If you do prefer to consume your gels chilled, the best practice is to place a few packets in the fridge just before a run, rather than storing your entire supply there for extended periods. For refillable gel products, which are less shelf-stable once opened, refrigeration is often required.
Comparison Table: Refrigerated vs. Room Temperature Gels
| Feature | Refrigerated Gels | Room Temperature Gels |
|---|---|---|
| Viscosity | Thicker, can be harder to consume. | Standard, easy-to-squeeze consistency. |
| Taste Experience | Can be more refreshing, especially in hot weather. | Normal, but can feel warm or cloying on hot days. |
| Storage Method | Only necessary for opened, refillable products. | Ideal for long-term storage of unopened packets. |
| Convenience | Requires pre-planning to chill before use. | Grab-and-go convenience for any run. |
| Digestion Speed | No significant impact on absorption once consumed. | No significant impact on absorption once consumed. |
| Shelf Life | No extension for unopened gels; important for opened, bulk gels. | Standard shelf life as indicated by the manufacturer. |
Why Temperature Doesn't Affect Nutrient Absorption
Some runners wonder if the temperature of the gel affects how quickly the body absorbs the carbohydrates. The good news is that for packaged energy gels, the temperature of the gel itself has no measurable effect on digestion and absorption speed once it enters your stomach. The body will quickly bring the gel to its own core temperature, so the impact on performance is minimal. Any perceived effect is primarily related to the palatability and texture, which can influence how quickly and willingly you consume the gel.
Practical Tips for Using Gels in Any Condition
- For Hot Weather: Consider chilling a few gels for a refreshing treat, but practice using them in training to ensure the thicker consistency doesn't bother you. Ensure you're drinking plenty of water, as the body needs extra fluid to process the high concentration of carbohydrates.
- For Cold Weather: Gels can thicken or even freeze in extremely cold temperatures, making them hard to use. Keep them close to your body in a pocket or belt to maintain a workable temperature. Some runners even use body heat to thaw a partially frozen gel.
- Pre-Race Routine: Avoid trying a chilled gel for the first time on race day. Stick to what you've practiced in training to avoid any surprises. Consistency is key for race-day nutrition.
Conclusion
Ultimately, whether you decide to put running gels in the fridge is a matter of personal preference and specific race-day strategy rather than a storage necessity. Unopened gels are perfectly stable at room temperature. For those who find a cooler gel more palatable or refreshing, chilling a few packets before a run can be a simple way to improve the experience. Just be mindful of the potential change in viscosity and practice with it during training. As with all nutrition strategies, the key is to find what works best for you and your stomach.
What are isotonic gels and how do they differ in storage?
Isotonic gels, such as those made by brands like Science in Sport, are formulated to have a similar concentration of fluids to the body's own, allowing for easier absorption without extra water. While they do not need refrigeration, they are often less viscous than traditional gels, meaning chilling will have a less dramatic effect on their consistency. Standard storage advice for a cool, dark place still applies.
Gu Energy Labs offers further insights into carrying and storing gels
The Final Word: No Right or Wrong Answer
There is no single correct way to store running gels. The choice comes down to individual preference, environmental factors, and how a cooled or room-temperature gel affects your personal consumption experience. By understanding the minor changes that occur with temperature, you can make an informed decision that best supports your performance.
