Tag: Marathon gels

Over 70% of an energy gel's composition is typically carbohydrates, but the exact amount of carbs varies significantly by brand and product type. Understanding how many grams of carbs are in gels is crucial for endurance athletes seeking to maintain performance and avoid 'hitting the wall' during prolonged exercise.

According to sports science, runners should aim for 30-90 grams of carbohydrates per hour during endurance events lasting longer than 60-75 minutes. The number of gels recommended for a marathon can vary significantly, depending on factors like your body weight, pace, and whether you are using other fuel sources. A common starting point is to consume 2-3 gels per hour.

Endurance athletes' muscles can only store enough glycogen for about 90 minutes of exercise, making mid-effort fueling critical for maintaining performance. Knowing when to use SiS energy gels is a key part of preventing the dreaded 'bonk' and sustaining your pace during long or intense sessions.

Research indicates that up to 40% of runners experience a debilitating energy crash, or 'hitting the wall,' during a marathon due to improper fueling. Knowing exactly how many gels for a 4 hour marathon is crucial for sustaining energy, and this guide provides the calculation and strategy you need to finish strong.