Have you ever seen runners squeezing and consuming small packets mid-race? If so, you’ve been seeing energy gels in action, giving runners an extra energy boost! But what exactly are energy gels, and how do you take energy gels? Whether you’re training for your first marathon, cycling long distances, or hiking for hours, understanding how energy gels work can make a big difference in your performance, endurance, and recovery.
What Are Energy Gels?
Energy gels are compact, fast-absorbing carbohydrates designed to provide quick fuel during long endurance activities. They are normally made up of different types of sugar such as glucose, fructose, and maltodextrin. Some contain caffeine for an extra kick, but most rely on the carbs, which are quickly absorbed and digested turning into fuel for your body.
They typically contain:
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20-30g of carbohydrates
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Fast-acting sugars like glucose and fructose
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Sometimes electrolytes or caffeine
When it comes to Energy Gels, Herbaland has one of the best valued gels on the market. Packing 100 calories, 24g of carbs and 16g of sugar, and only costing $2.50 per pouch, its hard to beat. Not to mention the two flavours, Lemon Lime and Unflavoured, chosen by elite marathon runners to be more neutral tasting flavours that are easy on the stomach as you run. The texture was also made to perfection, not too runny and not too thick, so no water needed to get the gel down. Trusted by Canadian Champion and Olympian, Evan Dunfee, as his go to energy gel!
How Do Energy Gels Work?
During exercise, your body primarily uses glycogen (stored carbohydrates) for energy. After about 60–90 minutes of sustained activity, these stores start to deplete. That’s where energy gels come in. Energy gels provide immediate energy from the carbohydrate content in an easy to consume gel format, to help you keep pushing while running, biking or playing other sports.
When Should You Use Energy Gels?
Timing is a very important part of taking energy gels that can be often overlooked. Using gels too early or too late can reduce their effectiveness. For long endurance events such as marathons, triathlons and cycling events are what most energy gels get used for. These sort of races use up a ton of calories and can last for hours, so having a few energy gels to keep you going can be extremely helpful. Hitting a personal best becomes a lot easier when you got additional fuel in the tank. Best timing practices for these types of events is as follows:
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Take 1 gel 5-10 minutes before the start to help top off blood glucose levels
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Proceed to take 1 gel every 30-45 minutes to keep energy levels medium to high.
Who Should Use Energy Gels?
Energy gels are ideal for:
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Runners (especially 10K+ distances)
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Cyclists
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Hikers
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Triathletes
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Endurance athletes
If your activity is shorter than 60 minutes, you likely don’t need them.
How Many Energy Gels Should You Take?
For most runners, the goal is to consume 30 to 60 grams of carbohydrates per hour during moderate endurance efforts, while more advanced athletes can push up to 90 grams per hour by using blends of glucose and fructose for better absorption. In practical terms, this usually translates to taking one energy gel every 30 to 45 minutes throughout your run, which could look like 4-8 gels per marathon, depending how fast you are.