Table of contents
Sports gels are well-known among runners. They provide a boost of energy for long-distance runs or races, like half or full marathons. But what exactly is in a sports gel, and how many should you take in during a half marathon?
Making sure you take in enough sports gels at the right moments can be the difference between a PB and bonking during a half marathon. Here’s everything you need to know about using gels to fuel your next half marathon.
What are energy gels?
Energy gels are concentrated sources of carbohydrates, designed to deliver quick energy to the body during long bouts of endurance exercise. They taste like a sweet jelly and come in a variety of flavors. Gels are convenient to carry and easy to swallow during exercise.
The amount of carbohydrates in each brand of energy gel varies, but most have about 20- 25 grams of carbs per packet. In addition, many energy gels contain sodium to help replace the electrolytes lost in sweat.
The amount of sodium in each gel varies based on the brand. For example, one packet of Gu energy gel has 50mg sodium, while Maurten gel has 20mg sodium. Sodium plays a role in hydration, and it helps the cells take in energy more efficiently.
Some energy gels also contain caffeine for energy. Research suggests ingesting caffeine before or during a workout enhances performance and reduces time to fatigue. The amount of caffeine in each energy gel varies greatly. Some gels have 20 milligrams of caffeine (similar to about 2 ounces of coffee), while others have up to 100 milligrams (about 8-10 ounces of coffee).
Do you need gels for a half marathon?
You don’t necessarily need gels for a half marathon, but you should take in some form of carbohydrates, electrolytes and fluid during the race. Carbohydrates are the main energy source for endurance activities like running, cycling, and swimming. After about 60 minutes of activity, the body utilizes all of the carbohydrates in the system (glycogen), and you need to take in more to maintain energy for the rest of the race.
You also lose electrolytes and fluid through sweat during a half marathon. Replacing fluid and electrolytes through gels and sports drinks prevents dehydration and maximizes performance.
If you’re not a fan of gels, you can also supplement a half marathon with sports gummies, which usually have more carbs and electrolytes than gel (more on this in the last section). They require chewing, making them harder to ingest, so it comes down to preference.
Other foods that have carbs and electrolytes, like gummy bears or jelly beans and salt tabs, also provide fuel during a half marathon. These foods are easier to find and cheaper than sports products, but they aren’t formulated with the exact amount of carbs and electrolytes you need during the race. So you will have to do a little experimenting to make sure you incorporate some sodium into your fueling.
Are energy gels bad for you?
Since energy gels are mostly sugar, many athletes wonder if they are unhealthy. But, used in the right way, energy gels are a helpful fueling tool.
The body needs sugar from energy gels for longer endurance activities, and in those cases, they are beneficial and not bad for you. The sugar is quickly ingested into the bloodstream to feed the working muscles. The sugar is used quickly and does not sit around in the body or turn to fat. However, energy gels are not necessary for non-athletes or exercise that is shorter than 60 minutes.
How many gels for a half marathon
Take in 30-60 grams of carbs per hour during a half marathon. Some people rely on their pre-workout meal to fuel the first hour of the race, but it depends on how you feel. If you’re fatiguing quickly, you may want to consume a gel before you hit the 60-minute mark.
Each gel has about 20 grams of carbs, so consume 1-3 gels per hour, based on your size and activity level. If you’re smaller, you may feel fine with just 30 grams of carbs per hour. But if you’re larger or run intensely, you may benefit from the higher range.
Sample gel fueling strategy for half marathon
The amount of gels consumed during a half marathon is different for everyone, based on size, speed and stomach tolerance. So let’s look at a few different fueling scenarios:
30 grams of carbs per hour (lower bodyweight runners)
2:30 half marathon: 4 gels = 80 grams of carbs; approximately one every 40 minutes
- Consume 1 gel at miles 3, 6, 9 and 11
2:00 half marathon: 3 gels = 60 grams of carbs; approximately one every 40 minutes
- Consume 1 gel around miles 4, 8 and 11
1:30 half marathon: 2 gels = 40 grams of carbs; approximately one every 45 minutes
- Consume 1 gel at miles 6 and 11
60 grams of carbs per hour (larger or more intense runners)
2:30 half marathon: 8 gels = 160 grams of carbs; approximately two every 40 minutes
- Consume 2 gels at miles 3, 6, 9 and 11
2:00 half marathon: 6 gels = 120 grams of carbs; approximately two every 40 minutes
- Consume 2 gels around miles 4, 8 and 11
1:30 half marathon: 4 gels = 80 grams of carbs; approximately one every 45 minutes
- Consume 2 gels at miles 6 and 11
But, this is highly individualized based on your size, activity level and what your stomach can handle. Practice the amount of gels and timing of them during long training run to find the right amount for you.
If you use caffeinated gels, alternate with non-caffeinated so you don’t overdo it. Caffeine can be harsh on the system, especially the digestive tract, so practice moderation. In addition, try to drink at least 12-16 ounces of water per hour to compensate for sweat losses and regulate body temperature.
Gels versus gummies
Gels and gummies have different carbs and electrolytes composition. A pack of gummies has about 40-50 grams of carbs and at least 100 milligrams of sodium, and gels have half those amounts. Gummies are more difficult to consume during exercise too.
Personally, I fuel longer runs with Clif Shot Bloks, and I don’t mind chewing them while running. Try both options to figure out what works best for you.
0 Comments