The Science Behind Energy Gels
Energy gels are concentrated sources of carbohydrates designed to be rapidly absorbed by the body during intense exercise. When you engage in endurance sports like long-distance running, cycling, or triathlon, your body primarily uses stored carbohydrates, known as glycogen, for fuel. However, these stores are limited and can be depleted within 60 to 90 minutes, leading to fatigue, or "hitting the wall". Energy gels provide a quick and convenient way to replenish these glycogen stores, ensuring you have a steady supply of energy to sustain your performance. They are specifically formulated to be easy to consume on the move and quickly digestible, which is crucial when blood is being diverted away from the stomach to working muscles during exercise.
Gel Timing for Different Activity Durations
Knowing when to consume an energy gel is as important as taking one at all. Proper timing ensures you get the energy boost when you need it most, without causing a sugar spike or upsetting your stomach.
- Activities Under 60 Minutes: For most individuals, energy gels are not necessary for activities lasting less than one hour. Your body's natural glycogen reserves are typically sufficient for shorter, higher-intensity efforts. The key is to have a good pre-workout meal or snack.
- Activities 60–90 Minutes: Once your workout extends beyond 60 minutes, you should start considering mid-session fueling. A good starting point is to take your first energy gel around the 60-minute mark to top up your energy stores before they become too depleted.
- Activities Over 90 Minutes (Marathons, Long Rides): For longer endurance events, consistent fueling is critical. You should start taking your first gel around 45–60 minutes into the race. Following the first gel, continue to consume one every 30–45 minutes. This proactive approach prevents fatigue from setting in and keeps your blood glucose levels stable. For ultra-endurance events, you may need a higher carbohydrate intake, potentially up to 90 grams per hour, using a combination of gels and other fuel sources.
Best Practices for Consuming Energy Gels
Proper consumption techniques can prevent gastrointestinal issues and maximize the effectiveness of your fueling strategy.
- Always Take with Water (Unless Isotonic): The carbohydrates in traditional energy gels are concentrated, requiring water for proper digestion and absorption. If you don't drink water with a concentrated gel, it can pull fluids from your digestive system, leading to dehydration and stomach cramps. Isotonic gels are pre-mixed with water and can be consumed without extra fluid, but you still need to maintain overall hydration separately.
- Practice in Training: Never try a new gel brand, flavor, or fueling strategy on race day. Your training sessions, especially long runs or rides, are the time to test what works for your body and train your gut to handle fuel under stress.
- Stay Ahead of the "Bonk": The biggest mistake athletes make is waiting until they feel tired to take a gel. By then, it's often too late. By adhering to a consistent schedule, you can maintain your energy levels and prevent the feeling of exhaustion before it starts.
- Manage Your Intake: While gels are beneficial, consuming too many too quickly can overwhelm your digestive system and cause discomfort. Stick to the recommended dosage and frequency, and consider alternating gel intake with sips of a sports drink if needed.
A Comparison of Energy Gel Types
| Type | Description | Best For | Considerations |
|---|---|---|---|
| Classic Gels | Concentrated carbohydrates (maltodextrin, fructose) requiring water for absorption. | Standard endurance activities where carrying a water bottle is feasible. | Requires immediate water intake to prevent stomach upset. |
| Isotonic Gels | Thinner, water-based formula that can be taken without extra water. | Convenient for runners who prefer not to carry fluids, especially in races with frequent water stations. | Provides less carbohydrate per serving than classic gels. |
| Caffeinated Gels | Includes added caffeine for a mental boost and improved focus. | The later stages of a race or intense training sessions where an extra kick is needed. | Test tolerance beforehand, as caffeine can cause stomach issues or jitters in some. |
| Electrolyte Gels | Fortified with essential minerals like sodium and potassium to replace sweat loss. | Hot weather conditions or for athletes who are heavy sweaters and prone to cramping. | Most still require water for optimal absorption, especially if not isotonic. |
How to Start with Energy Gels
If you're new to using energy gels, it's best to start slow. Introduce them during your longer training sessions, beginning with a half or third of a gel at regular intervals. Keeping a log of when you took the gel, how much you consumed, and how your body felt afterward can help you find the right timing and amount for your personal needs. Just like building your running mileage, your stomach can be trained to tolerate fuel during exercise. By consistently practicing your fueling strategy, you will build confidence and avoid surprises on race day. Remember to also check the course you will be racing to see what brand of gels and sports drinks are available, and practice with those specific products if possible.
Conclusion
Understanding when to drink energy gels is a crucial aspect of any endurance athlete's fueling strategy. For any activity exceeding 60–90 minutes, proactive and consistent gel consumption can prevent fatigue and maintain performance. The key is to start early, stay hydrated, practice your routine during training, and choose the right type of gel for your specific needs. By mastering your fueling schedule, you can ensure your body has the energy reserves needed to cross the finish line feeling strong and accomplished. For further research on glucose absorption in athletes, see this study:(https://journals.sagepub.com/doi/10.3233/JSA-200354).
