Energy Gels: The Fueling Strategy of Elite Runners

Do elite runners use gels?

Yes, elite runners overwhelmingly use energy gels and other concentrated carbohydrate sources as a critical component of their race-day and long-training nutrition strategy to sustain high-intensity performance and prevent glycogen depletion.

The Imperative of Carbohydrate Fuel for Endurance

For endurance athletes, particularly elite runners, carbohydrate is king. The human body stores carbohydrates in the form of glycogen within the muscles and liver, serving as the primary, most efficient fuel source for high-intensity exercise. However, these stores are finite. During prolonged efforts like marathons or ultra-marathons, muscle and liver glycogen can become significantly depleted within 90 minutes to 2 hours, leading to the dreaded "bonk" or "hitting the wall"—a sudden, severe drop in energy and performance.

To counteract this, elite runners must continuously replenish their carbohydrate stores during exercise. This exogenous carbohydrate intake helps spare endogenous glycogen, maintain blood glucose levels, and sustain the high energy output required to compete at an elite level.

Why Energy Gels Are a Preferred Choice

While various forms of carbohydrates exist, energy gels have become a staple for elite runners due to several key advantages:

• Convenience and Portability: Gels are compact, lightweight, and easy to carry, making them ideal for consumption during a race without significantly impacting stride or momentum.
• Rapid Absorption: Designed for quick digestion and absorption, gels deliver carbohydrates to the bloodstream faster than solid foods, providing an almost immediate energy boost. This is crucial when the body is under significant physiological stress and digestion is compromised.
• Precise Dosing: Each gel typically contains a measured amount of carbohydrates (e.g., 20-25 grams), allowing athletes to meticulously track their intake and adhere to specific fueling strategies.
• Minimized Gastrointestinal Distress: While not universally true, many gels are formulated to be isotonic or hypotonic, meaning they have a similar or lower concentration of solutes than body fluids. This can facilitate faster gastric emptying and reduce the risk of stomach upset compared to consuming solid foods or highly concentrated sugary drinks.

When and How Elite Runners Use Gels

The application of energy gels by elite runners is a highly strategic and individualized process, honed through extensive training and experimentation.

• Pre-Race Fueling: While not typically consumed immediately before the start gun, gels can be part of a strategic carbohydrate loading phase in the days leading up to a race.
• During Race Consumption: The most common use is during the race itself. Elite marathoners often start consuming gels around the 45-60 minute mark and continue every 20-45 minutes thereafter, depending on their individual needs, race pace, and carbohydrate intake goals.
• Targeted Carbohydrate Intake: Current sports nutrition guidelines suggest endurance athletes aim for 30-60 grams of carbohydrates per hour for efforts lasting 1-2.5 hours. For elite athletes in events lasting longer than 2.5 hours, this can escalate to 60-90 grams per hour, and even up to 120 grams per hour for ultra-endurance events, often utilizing multi-transportable carbohydrates (e.g., glucose and fructose combinations) to maximize absorption.
• Hydration Integration: Gels should always be consumed with water. This helps with the digestion and absorption of the carbohydrates and prevents dehydration, especially with hypertonic gels that can draw water into the gut if not adequately diluted.

Types of Energy Gels and Their Composition

Energy gels are not all created equal. They vary in their carbohydrate sources, electrolyte content, and additional ingredients.

• Carbohydrate Blends: Most gels use a combination of simple sugars like maltodextrin (a glucose polymer), fructose, and glucose. Maltodextrin provides a rapid energy source, while fructose is absorbed via a different pathway, allowing for higher total carbohydrate uptake per hour without overloading a single transporter system.
• Electrolytes: Many gels include electrolytes such as sodium and potassium to help replace those lost through sweat, aiding in fluid balance and nerve function.
• Caffeine: Some gels contain caffeine, which can act as a central nervous system stimulant, reducing the perception of effort and enhancing focus during later stages of a race.
• Isotonic vs. Non-Isotonic: Isotonic gels are pre-mixed with water to a specific concentration, making them easier to digest without immediate additional water. Non-isotonic gels are more concentrated and require water to be consumed simultaneously.

The Crucial Role of Gut Training

A distinguishing factor in how elite runners utilize gels is their commitment to gut training. This involves systematically practicing their race-day nutrition strategy during long training runs and intense workouts. The digestive system, like any other physiological system, can be trained to tolerate higher carbohydrate loads during exercise.

Elite athletes will:

• Replicate Race Conditions: Consume the exact gels they plan to use on race day, at the same intervals, and with the same hydration strategy during their longest and hardest training sessions.
• Progressive Loading: Gradually increase the amount of carbohydrates consumed per hour during training to adapt the gut to higher intake levels.
• Identify Sensitivities: Discover which types of gels or carbohydrate combinations work best for their individual digestive system and which might cause distress.

This meticulous practice minimizes the risk of gastrointestinal issues on race day, which can be catastrophic for performance.

Beyond Gels: A Holistic Approach

While gels are a cornerstone, elite runners' fueling strategies are holistic. They incorporate other nutritional elements:

• Sports Drinks: Used for simultaneous carbohydrate and electrolyte delivery, especially in warmer conditions.
• Chews and Waffles: Sometimes used in training or earlier stages of longer races for variety, though gels remain preferred for rapid delivery.
• Whole Foods: Emphasized in daily training diets to provide a broad spectrum of nutrients and support recovery.

Key Takeaways for Runners

• Yes, elite runners use gels: They are an indispensable tool for maintaining performance during prolonged, high-intensity efforts.
• It's a science: Their use is based on sound physiological principles of carbohydrate metabolism and glycogen depletion.
• Practice is paramount: Elite runners don't just grab a gel; they meticulously practice their fueling strategy, including gut training, to optimize performance and minimize risks.
• Individualization is key: What works for one elite athlete might not work for another. Experimentation during training is essential.

For any runner aspiring to improve their endurance performance, understanding and intelligently incorporating energy gels, alongside a comprehensive nutrition strategy and dedicated gut training, can be a game-changer.