Amy Stephens
MS, RDN, CSSD, CDCES
Licensed dietitian
specializing in sports nutrition
and eating disorders
How to Use Gels for Endurance Athletes
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By Amy Stephens RDN CSSD
Gels are a compact and convenient way to deliver easily digestible carbohydrates during endurance sports like running, cycling, swimming, or triathlons. They provide quick energy to fuel your performance and help you maintain steady energy levels throughout your activity. Here’s a breakdown of the key factors to consider when selecting the best gels for your events.
During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:
- Prevent “Hitting the Wall”:
Your glycogen stores provide enough energy for about 90 minutes of continuous exercise.
After glycogen is depleted, you experience a significant drop in energy levels, often referred to as “hitting the wall.”
- Sustain Energy Levels:
Gels provide a quick source of easily digestible carbohydrates to replenish glycogen stores and maintain steady energy.
- Delay Fatigue:
By keeping your energy supply consistent, gels help delay the onset of fatigue, allowing you to maintain a steady pace during long endurance events.
- Improve Performance:
A steady carbohydrate intake ensures your body has the fuel it needs for both physical and mental performance, crucial for sustaining endurance activities like marathons, triathlons, or open-water swims.
Differences Between Gels
Carbohydrate Content
Most gels contain 20–40 grams of carbohydrates, usually a mix of fructose and glucose (dextrin) for quick absorption and energy delivery.
Natural gels (e.g., maple syrup or honey) provide the same sugars from natural sources.
Rapid Absorption
The combination of fructose and glucose ensures faster energy uptake, helping sustain energy during prolonged exercise.
Easily Digestible
Gels bypass the slow digestion of solid foods, reducing the risk of gastrointestinal (GI) issues like nausea or bloating.
Electrolytes
Gels vary in their electrolyte content (sodium, potassium, magnesium, calcium), which are crucial for energy generation, blood pressure regulation, and muscle function.
Sodium is the most critical, as it is lost in the greatest amounts through sweat.
Always check labels to ensure the gel meets your electrolyte replacement needs.
Taste
Available in a wide range of flavors, from fruity to savory.
Testing different flavors can prevent palate fatigue during long events.
Texture
Gels vary in texture:
Aqueous (easier to swallow).
Thick, honey-like (requires more effort to ingest).
Jell-o-like (a unique option for those who prefer a different consistency).
Some newer gels are hydrated, eliminating the need to drink water when consuming them.
Additional products include chews and sports drinks that deliver carbohydrate in a different form.
Caffeine Content
Caffeine enhances performance by reducing perceived exertion and delaying fatigue.
Gels may contain up to 100 mg of caffeine per serving.
Recommended daily caffeine intake for performance is 3–5 mg/kg body weight.
Excessive caffeine can cause GI issues, shakiness, or heart palpitations, so it’s essential to read labels and track your intake.
Cost
Prices range from $1.50 to $4.50 per gel.
Frequent use during training and racing can add up over time. Consider budgeting for your endurance events.
Tips for Choosing the Right Gel
Match the carbohydrate and electrolyte content to your event’s duration and intensity.
Test different flavors and textures during training to find what works best.
Monitor your total caffeine intake if using caffeinated gels.
Why Are Gels Better Than Food During Exercise?
During exercise, blood flow is redirected from the digestive system to working muscles and lungs, making it harder to digest solid foods. Gels provide an advantage because:
- They require minimal digestion, allowing energy to be absorbed and used quickly.
- Solid foods take longer to break down, and undigested food can cause GI issues like:
- Nausea
- Bloating
- Diarrhea
- Vomiting
Gels are designed to fuel workouts efficiently and avoid these digestive problems.
When to Use Gels
Before Exercise: A gel 5–15 minutes before starting can provide an energy boost.
During Exercise:
- Take your first gel within the first 30–45 minutes of exercise to keep up steady energy levels and prevent early fatigue.
- Continue by taking one gel every 30–45 minutes during activities lasting longer than 60–90 minutes to sustain energy.
Avoid This Common Mistake:
- Don’t wait too long to take your first gel. Delaying can lead to an energy deficit that’s hard to recover from, making it difficult to maintain performance.
The Best Ways to Carry Gels During Endurance Events
For endurance activities, carry gels in a way that’s both secure and easily accessible. Here are some effective options:
Where to Stash Gels
- Pockets:
- Use the small pockets found in running shorts, tights, or jackets.
- Many running belts or hydration packs also have gel-specific compartments.
- Hats or Headbands:
- Tuck gels into the band of your hat or headband for quick access.
- Gloves:
- In cold weather, stash gels inside gloves with built-in pockets or tuck them securely into the cuff.
- Sports Bras:
- Many sports bras have hidden pockets ideal for storing gels during long runs.
- Shorts or Tights with Gel Loops:
- Use running shorts or tights designed with loops or slots specifically for gels.
- Running Belts or Armbands:
- Invest in a lightweight running belt or armband to carry multiple gels without impacting your movement.
- Use gels provided on the course:
- Check the race website to see which gels will be offered and how often.
- If you plan to use them, practice with those gels during training to ensure you can tolerate them.
- Take advantage of the gels provided on the course to reduce the number you need to carry.
Practice
Test During Training: Use your long runs and tempo workouts to practice carrying and consuming gels.
Refine Your Technique: Practice opening gels on the move to avoid fumbling during the event.
Evaluate Comfort: Ensure your chosen carrying method doesn’t cause discomfort, chafing, or shifting during activity.
By practicing during training, you’ll develop a system that feels natural and effective, ensuring you’re well-prepared for race day.