Runners aren’t any strangers to sports activities gels. Whether or not you’re keen on or hate them, sports activities gels present vitality for long-distance runs or races, like half or full marathons. Consuming sports activities gels on the proper moments will be the distinction between a PB and bonking throughout a half marathon.
However what precisely is in a sports activities gel, and what number of do you have to soak up throughout a half marathon? Right here’s all the pieces you’ll want to learn about utilizing gels to gasoline your subsequent half marathon.
What are vitality gels?
Vitality gels are concentrated sources of carbohydrates, designed to ship fast vitality to the physique throughout lengthy bouts of endurance train. They style like a candy jelly and are available quite a lot of flavors. Gels are handy to hold and simple to swallow throughout train.
The quantity of carbohydrates in every model of vitality gel varies, however most have about 20- 25 grams of carbs per packet. As well as, many vitality gels comprise sodium to assist exchange the electrolytes misplaced in sweat.
The quantity of sodium in every gel varies based mostly on the model. For instance, one packet of Gu vitality gel has 50mg sodium, whereas Maurten gel has 20mg sodium. Sodium performs a task in hydration, and it helps the cells soak up vitality extra effectively.
Some vitality gels additionally comprise caffeine for vitality. Analysis suggests ingesting caffeine earlier than or throughout a exercise enhances efficiency and reduces time to fatigue. The quantity of caffeine in every vitality gel varies drastically. Some gels have 20 milligrams of caffeine (much like about 2 ounces of espresso), whereas others have as much as 100 milligrams (about 8-10 ounces of espresso).
Do you want gels for a half marathon?
You don’t essentially want gels for a half marathon, however you need to soak up some type of carbohydrates, electrolytes and fluid in the course of the race. Carbohydrates are the principle vitality supply for endurance actions like working, biking, and swimming. After about 60 minutes of exercise, the physique makes use of all the carbohydrates within the system (glycogen), and you’ll want to soak up extra to take care of vitality for the remainder of the race.
You additionally lose electrolytes and fluid via sweat throughout a half marathon. Changing fluid and electrolytes via gels and sports activities drinks prevents dehydration and maximizes efficiency.
In case you’re not a fan of gels, you can too complement a half marathon with sports activities gummies, which normally have extra carbs and electrolytes than gel (extra on this within the final part). They require chewing, making them tougher to ingest, so it comes right down to choice.
Different meals which have carbs and electrolytes, like gummy bears or jelly beans and salt tabs, additionally present gasoline throughout a half marathon. These meals are simpler to search out and cheaper than sports activities merchandise, however they aren’t formulated with the precise quantity of carbs and electrolytes you want in the course of the race. So you’ll have to perform a little experimenting to be sure to incorporate some sodium into your fueling.
Are vitality gels unhealthy for you?
Since vitality gels are largely sugar, many athletes surprise if they’re unhealthy. However, utilized in the best manner, vitality gels are a useful fueling software.
The physique wants sugar from vitality gels for longer endurance actions, and in these circumstances, they’re helpful and never unhealthy for you. The sugar is rapidly ingested into the bloodstream to feed the working muscle tissues. The sugar is used rapidly and doesn’t sit round within the physique or flip to fats. Nonetheless, vitality gels will not be crucial for non-athletes or train that’s shorter than 60 minutes.
What number of gels for a half marathon
Soak up 30-60 grams of carbs per hour throughout a half marathon. Some individuals depend on their pre-workout meal to gasoline the primary hour of the race, nevertheless it will depend on how you are feeling. In case you’re fatiguing rapidly, you could need to eat a gel earlier than you hit the 60-minute mark.
Every gel has about 20 grams of carbs, so eat 1-3 gels per hour, based mostly in your measurement and exercise stage. In case you’re smaller, you could really feel effective with simply 30 grams of carbs per hour. However if you happen to’re bigger or run intensely, you could profit from the upper vary.
Pattern gel fueling technique for half marathon
The quantity of gels consumed throughout a half marathon is completely different for everybody, based mostly on measurement, pace and abdomen tolerance. So let’s have a look at a couple of completely different fueling eventualities:
30 grams of carbs per hour (decrease body weight runners)
2:30 half marathon: 4 gels = 80 grams of carbs; roughly one each 40 minutes
- Eat 1 gel at miles 3, 6, 9 and 11
2:00 half marathon: 3 gels = 60 grams of carbs; roughly one each 40 minutes
- Eat 1 gel round miles 4, 8 and 11
1:30 half marathon: 2 gels = 40 grams of carbs; roughly one each 45 minutes
- Eat 1 gel at miles 6 and 11
60 grams of carbs per hour (bigger or extra intense runners)
2:30 half marathon: 8 gels = 160 grams of carbs; roughly two each 40 minutes
- Eat 2 gels at miles 3, 6, 9 and 11
2:00 half marathon: 6 gels = 120 grams of carbs; roughly two each 40 minutes
- Eat 2 gels round miles 4, 8 and 11
1:30 half marathon: 4 gels = 80 grams of carbs; roughly one each 45 minutes
- Eat 2 gels at miles 6 and 11
However, that is extremely individualized based mostly in your measurement, exercise stage and what your abdomen can deal with. Observe the quantity of gels and timing of them throughout lengthy coaching run to search out the correct quantity for you.
In case you use caffeinated gels, alternate with non-caffeinated so that you don’t overdo it. Caffeine will be harsh on the system, particularly the digestive tract, so follow moderation. As well as, attempt to drink at the least 12-16 ounces of water per hour to compensate for sweat losses and regulate physique temperature.
Gels versus gummies
Gels and gummies have completely different carbs and electrolytes composition. A pack of gummies has about 40-50 grams of carbs and at the least 100 milligrams of sodium, and gels have half these quantities. Gummies are harder to eat throughout train too.
Personally, I gasoline longer runs with Clif Shot Bloks, and I don’t thoughts chewing them whereas working. Strive each choices to determine what works greatest for you.