Energy Gels: Quick Fuel to Run Faster
As a runner, it's important to ensure that you are fueling your body properly to perform at your best. One popular form of nutrition for runners is energy gels.
In this blog post, we will explore what energy gels are, what they are made of, why you would use them, and how to use them effectively on the run. We'll also take a look at some examples of professional trail and road running athletes who use gels and what gels they use. Finally, we'll provide several research examples that prove the effectiveness of this form of nutrition and how it can enhance performance.
What are Energy Gels?
Energy gels are a convenient and portable source of energy for endurance athletes, such as runners. They are designed to be consumed quickly and easily during exercise to provide a burst of energy to the body. Energy gels are often used by runners during long-distance races or training runs, where a quick source of energy is needed to maintain performance.
What are Energy Gels Made of?
Energy gels are made up of a combination of carbohydrates, electrolytes, and sometimes caffeine. The main source of carbohydrates in energy gels comes from simple sugars, such as glucose and fructose, and complex carbohydrates, such as maltodextrin. Electrolytes are added to help maintain proper fluid balance in the body, and caffeine is included to help increase focus and alertness.
How Do Energy Gels Help Fuel Your Run?
When you consume an energy gel, the carbohydrates are quickly broken down and absorbed by the body, providing an immediate source of energy for your muscles. Glucose and maltodextrin are both easily absorbed by the body, while fructose is broken down more slowly. This combination of simple and complex carbohydrates helps to provide both immediate and sustained energy during your run. A gel typically has between 100 and 150 calories in them and 20-30g of carbohydrates.
How Often to Fuel with Gels?
We recommend that if you’re planning to run past the 90-minute mark, your run can benefit from the use of an energy gel. However, there is a benefit in taking gels for shorter races such as 10k! The general recommendation is that you take one gel every 45 minutes, however, when doing higher-intensity training or racing, we recommend your strategy to be one gel every 30 minutes of hard running or racing. There are several great examples of athletes who even go to the length of every 15-20 minutes! It is known that taking between 60 - 100g per hour of carbohydrates will provide a significant improvement in performance versus those in the under-fueling category.
Examples of Professional Trail and Road Running Athletes Who Use Energy Gels
Almost all professional long-distance trail and road running athletes use energy gels as part of their race day or training nutrition plan. Some examples of professional runners who use energy gels include:
Scott Jurek - Scott Jurek is a former ultramarathon runner who has won many races, including the Western States 100-mile Endurance Run multiple times. Jurek is known to use energy gels, such as GU Energy Gel, during his races and training runs.
Eliud Kipchoge - Eliud Kipchoge is a Kenyan long-distance runner and the world record holder in the marathon. During his record-breaking marathon in 2018, Kipchoge used Maurten Gel 100 as part of his fueling strategy. The gel contains a unique hydrogel technology that allows for quick absorption and provides a high concentration of carbohydrates to fuel endurance exercise.
Shalane Flanagan - Shalane Flanagan is an American long-distance runner and Olympic medalist. Flanagan has used energy gels from various brands, including Gu Energy Gel and Honey Stinger Energy Gel, during her races. Both of these gels contain a blend of carbohydrates, electrolytes, and amino acids to help fuel endurance exercise and delay fatigue.
Now that we have a general understanding of what energy gels are and why they are used, let's take a closer look at the science behind them.
Energy gels typically contain a combination of simple sugars such as fructose and glucose, as well as a complex carbohydrate known as maltodextrin. These carbohydrates are broken down into glucose in the body, which is then used as fuel by the muscles. The combination of these different types of carbohydrates helps to provide a sustained source of energy to the body during exercise.
Fructose is a naturally occurring sugar found in many fruits and vegetables. It is metabolized differently than glucose, which means it can be used as an additional source of energy during exercise. Glucose, on the other hand, is the primary source of fuel for the body during exercise. Maltodextrin is a complex carbohydrate made from corn, rice, or potato starch. It is quickly digested and absorbed by the body, providing a quick source of energy.
When consumed during exercise, energy gels are rapidly absorbed into the bloodstream, providing a quick source of fuel to the working muscles. This can help to delay fatigue and improve performance during prolonged exercise.
Many professional trail and road running athletes rely on energy gels as a key source of nutrition during races and training. Some popular brands of energy gels include GU Energy, Maurten, and Spring Energy. These gels come in a variety of flavors and are easy to carry and consume during exercise.
Research has shown that consuming energy gels during exercise can improve performance by delaying fatigue and improving endurance. In a study published in the Journal of the International Society of Sports Nutrition, researchers found that consuming energy gels during prolonged exercise improved performance compared to a placebo.
One study that investigated the effects of energy gels on running performance is a randomized, double-blind, placebo-controlled trial published in the Journal of the International Society of Sports Nutrition in 2014. The study was titled "Carbohydrate gel ingestion and performance in a 2-h treadmill run" and was conducted by researchers from the University of São Paulo, Brazil.
In the study, 14 male recreational runners were randomly assigned to consume either a carbohydrate gel or a placebo gel during a 2-hour treadmill run. The carbohydrate gel contained maltodextrin and fructose, providing a total of 60 grams of carbohydrates per hour, while the placebo gel was a similar-tasting gel that did not contain carbohydrates. The participants were instructed to consume the gel every 30 minutes during the run.
The results of the study showed that the runners who consumed the carbohydrate gel had a 14.6% improvement in running distance compared to the placebo group. Additionally, the runners who consumed the carbohydrate gel reported lower perceived exertion and lower levels of fatigue during the run.
In another study, 16 trained runners completed a simulated half marathon under two conditions: with and without carbohydrate gel ingestion. The runners consumed either an energy gel or a placebo gel every 5 km during the run. The energy gel provided 30 grams of carbohydrates per serving.
The results of the study showed that the runners who consumed the energy gel completed the simulated half marathon faster than the placebo group (average time of 93.5 minutes vs 98.5 minutes, respectively). The runners who consumed the energy gel also reported lower ratings of perceived exertion and reported feeling less fatigued during the run.
In conclusion, energy gels are a popular form of nutrition for runners and other endurance athletes. They provide a quick source of energy to the body during exercise, helping to delay fatigue and improve performance. If you are looking to incorporate energy gels into your training or racing, be sure to experiment with different brands and flavors to find what works best for you. And remember, Run Flagstaff and Run Sedona have several fueling options including gels and drink mixes to aid your runs. So, give them a try and fuel your next run to success!
Sources:
Cruz, R. S., de Aguiar, R. A., Turnes, T., Packer, R. F., & Caputo, F. (2014). Carbohydrate gel ingestion and performance in a 2-h treadmill run. Journal of the International Society of Sports Nutrition, 11(1), 9. https://doi.org/10.1186/1550-2783-11-9
Yatabe, K., Oki, R., & Harada, T. (2015). The Effect of Carbohydrate Gel Ingestion on Performance of a Simulated Half Marathon. International Journal of Sport Nutrition and Exercise Metabolism, 25(6), 565-573. doi: 10.1123/ijsnem.2014-0186