Energy gel tips and hints
It's well known that gels are an efficient way to maintain your energy and performance if you're training for over an hour. They're also a convenient and fast-acting source of sugar and carbs that can be quickly gulped down and converted into energy to keep you fuelled up.
Over the past few years, I've been fortunate enough to learn a few helpful hints and tips from some excellent coaches and sports dieticians, which you can read below. As I've mentioned before, our bodies each tolerate gels in different ways, so it might be a case of trial and error to find the winning formula that works best for you.
ENERGY GEL DO'S
▪️Take pre-run gels no earlier than 10 minutes before you begin exercising, as otherwise you'll be unnecessarily raising your blood sugar level
▪️Take gels earlier on in the race to ensure that you have a better chance of digesting the sugars faster and without stomach issues
▪️Take a gel roughly every 10k (if running) or 45 minutes
▪️Ensure that you've taken in enough water with each gel, otherwise you might get gastric upset
▪️Consume gels at consistent times during training and keep to the same routine on race day
▪️If you struggle to take a whole gel at once, try sipping a quarter of the sachet every 15-20 minutes to ensure that you're consistently getting enough fuel
▪️ Ensure that you've had a substantial breakfast before your training or race
ENERGY GEL DON'TS
▪️Don't take gels on an empty stomach, as this can cause gastric upset
▪️Don't exceed more than two gels per hour as there are only so many carbs that your body can process at once
▪️Don't take energy gels and energy drinks simultaneously, as this can lead to dehydration (especially if you're doubling up on caffeine gels and drinks)
▪️Don't wait until you 'bonk' or hit the wall to take a gel, by that point it's too late and your body is already playing catch-up
▪️Don’t over-hydrate as this can make you feel sick
▪️Don't forget to listen to your body and find out what works best for you, as there is no ‘one size fits all’ approach to nutrition
Over the past few years, I've been fortunate enough to learn a few helpful hints and tips from some excellent coaches and sports dieticians, which you can read below. As I've mentioned before, our bodies each tolerate gels in different ways, so it might be a case of trial and error to find the winning formula that works best for you.
ENERGY GEL DO'S
▪️Take pre-run gels no earlier than 10 minutes before you begin exercising, as otherwise you'll be unnecessarily raising your blood sugar level
▪️Take gels earlier on in the race to ensure that you have a better chance of digesting the sugars faster and without stomach issues
▪️Take a gel roughly every 10k (if running) or 45 minutes
▪️Ensure that you've taken in enough water with each gel, otherwise you might get gastric upset
▪️Consume gels at consistent times during training and keep to the same routine on race day
▪️If you struggle to take a whole gel at once, try sipping a quarter of the sachet every 15-20 minutes to ensure that you're consistently getting enough fuel
▪️ Ensure that you've had a substantial breakfast before your training or race
ENERGY GEL DON'TS
▪️Don't take gels on an empty stomach, as this can cause gastric upset
▪️Don't exceed more than two gels per hour as there are only so many carbs that your body can process at once
▪️Don't take energy gels and energy drinks simultaneously, as this can lead to dehydration (especially if you're doubling up on caffeine gels and drinks)
▪️Don't wait until you 'bonk' or hit the wall to take a gel, by that point it's too late and your body is already playing catch-up
▪️Don’t over-hydrate as this can make you feel sick
▪️Don't forget to listen to your body and find out what works best for you, as there is no ‘one size fits all’ approach to nutrition