Best Energy Gels for Marathon

Running a marathon is a challenging and rewarding feat, but it also requires proper nutrition and hydration to avoid hitting the wall or bonking. One of the most convenient and effective ways to fuel your run is by using energy gels, which are concentrated sources of carbohydrates that can provide quick energy and prevent glycogen depletion. But what are energy gels, how do they work, and how many do you need for a marathon? In this post, we will answer these questions and help you choose the best energy gels for your marathon.

What are Energy Gels?

Energy gels are products that provide carbohydrates and electrolytes for endurance exercise. They come in small sachets that are easy to carry and consume while running. Muscles use carbs as fuel during long exercise, stored as glycogen.

However, your glycogen stores are limited and can run out after 60 to 90 minutes of running, depending on your intensity and fitness level. When this happens, you may experience fatigue, reduced performance, and mental fog.

This is where best energy gels for marathon can help:

Energy gels contain simple sugars, such as glucose and fructose, that can be quickly absorbed into your bloodstream and delivered to your working muscles.

• This can help maintain your blood sugar levels, spare your glycogen stores, and delay fatigue.
• Some energy gels also contain caffeine, which can enhance your alertness, focus, and pain tolerance.

Additionally, some energy gels contain electrolytes, such as sodium and potassium, which are minerals that regulate fluid balance and muscle contractions. Electrolytes are lost through sweat during exercise and need to be replenished to prevent dehydration, cramps, and hyponatremia (low blood sodium).

How do Energy Gels Work?

Energy gels work by providing a fast and easy source of energy that can be used by your muscles during exercise. However, there are some factors that affect how well they work, such as:

• Timing: You should consume energy gels before you feel tired or hungry, as it takes about 10 to 15 minutes for them to kick in. A good rule of thumb is to take one gel every 30 to 45 minutes during a marathon, starting from the first hour of running.

• Dosage: The amount of energy gels you need depends on your body weight, running pace, and personal preference. Generally, you should aim for 30 to 60 grams of carbohydrates per hour of running, which is equivalent to one or two gels. However, some runners may need more or less depending on their individual needs.

• Hydration: You should always drink water with energy gels to help them dissolve and absorb faster. Water also helps prevent dehydration and stomach upset. A good guideline is to drink about 150 to 250 ml of water per gel.

• Variety: You may want to experiment with different flavors and brands of energy gels to find what suits your taste buds and stomach best. Some runners may prefer sweeter or more natural flavors, while others may like more savory or caffeinated options. You may also want to alternate between different types of energy sources, such as chews, bars, or drinks, to avoid flavor fatigue and boredom.

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How Many Energy Gels do You Need for a Marathon?

The number of energy gels you need for a marathon depends on several factors, such as your body weight, running pace, fitness level, and personal preference. However, a general recommendation is to consume between four and eight energy gels for the duration of a marathon. This means taking one gel every 30 to 45 minutes from the first hour of running until the finish line.

However, this is not a one-size-fits-all formula, and you may need to adjust it according to your individual needs. For example:

• If you are lighter or slower than average, you may need fewer gels than suggested.
• If you are heavier or faster than average, you may need more gels than suggested.
• If you have a sensitive stomach or experience gastrointestinal issues with energy gels, you may need to reduce the frequency or amount of gels you take.
• If you have a high tolerance or preference for caffeine or electrolytes, you may need to choose gels that contain these ingredients.

The best way to find out how many energy gels you need for a marathon is to practice with them during your long runs and tune in to your body’s signals. You should also experiment with different flavors and brands of energy gels to find what works best for you.

Best Energy Gels for Marathon

There are many brands and types of energy gels available on the market, each with its own pros and cons. Here are some of the most popular and favorite energy gels among runners:

#1- Maurten Gel 100

This is a hydrogel that doesn’t need water and has no taste. It contains 25 grams of carbohydrates per gel and is easy on the stomach. Elite runners like Eliud Kipchoge and Kenenisa Bekele use it.

#2- Huma Chia Gels

These are made from chia seeds and are stomach-friendly, caffeine-free, gluten-free, dairy-free, and vegan-friendly. They contain 22 grams of carbohydrates per gel and come in various natural flavors, such as lemonade, strawberry, and blueberry.

#3- GU Gels

These are one of the most popular and widely available GU energy gels. They contain 22 grams of carbohydrates per gel and offer a variety of flavors, such as chocolate, vanilla, salted caramel, and espresso. They also have caffeine and electrolyte options.

#4- SIS GO Isotonic Gels

You can consume these isotonic gels without water. They contain 22 grams of carbohydrates per gel and have a light and refreshing taste. They also have caffeine and electrolyte options.

#5- Clif Shot Energy Gels

These are organic gels that are made from natural ingredients. They contain 24 grams of carbohydrates per gel and have a smooth and creamy texture. They also have caffeine and electrolyte options.

Conclusion

Energy gels are a convenient and effective way to fuel your marathon run. They can provide quick energy, prevent glycogen depletion, and delay fatigue. However, you need to use them properly to get the best results. Take energy gels before fatigue, drink water, try flavors.. You should also practice with them during your long runs and find out how many you need for your marathon. By following these tips, you can choose the best energy gels for your marathon and enjoy your run.