Running Gels: Benefits, Downsides, and Effective Use

Are Running Gels Good?

Running gels can be highly effective and beneficial tools for endurance athletes, providing rapid carbohydrate delivery to sustain energy levels and prevent performance decline during prolonged exercise, but their efficacy hinges on proper use, individual tolerance, and strategic integration into a comprehensive fueling plan.

What Are Running Gels?

Running gels, often referred to as energy gels or carbohydrate gels, are concentrated sources of carbohydrates designed for quick and easy consumption during endurance activities. Typically packaged in small, single-serving sachets, they deliver a readily absorbed dose of energy to active muscles. Their primary composition is usually a blend of simple and complex carbohydrates, such as maltodextrin, fructose, and glucose. Many gels also contain electrolytes (like sodium and potassium) to aid hydration, and some include caffeine for an added stimulant effect. They are formulated to be quickly digested and absorbed into the bloodstream, making them an ideal on-the-go fuel source.

The Science Behind Running Gels: Why They Work

During prolonged moderate-to-high intensity exercise, the body primarily relies on two main fuel sources: fat and carbohydrates. While fat stores are vast, carbohydrate stores, primarily in the form of muscle glycogen and liver glycogen, are limited.

• Glycogen Depletion: For activities lasting longer than 60-90 minutes, muscle glycogen stores begin to deplete significantly. This depletion leads to fatigue, reduced power output, and the dreaded "bonk" or "hitting the wall."
• Exogenous Carbohydrate Supply: Running gels provide exogenous (external) carbohydrates that are rapidly absorbed into the bloodstream. This immediate supply of glucose can then be utilized by working muscles, sparing remaining glycogen stores and maintaining blood glucose levels.
• Carbohydrate Oxidation: By providing a continuous supply of carbohydrates, gels help maintain a high rate of carbohydrate oxidation, which is essential for sustaining higher intensities of exercise. Different carbohydrate types (e.g., glucose, fructose) can utilize different transporters in the gut, allowing for higher rates of absorption and oxidation when consumed in combination.

Key Benefits of Using Running Gels

When used appropriately, running gels offer several distinct advantages for endurance athletes:

• Rapid Energy Delivery: Their concentrated, pre-digested form allows for very quick absorption and utilization of carbohydrates, providing an almost immediate energy boost.
• Sustained Performance: By replenishing carbohydrate stores and maintaining blood glucose, gels help delay fatigue, maintain pace, and prevent the "bonk" during long events.
• Convenience and Portability: Their small, lightweight packaging makes them easy to carry multiple servings without adding significant bulk. They are simple to consume on the move without stopping.
• Pre-Portioned Fueling: Each gel typically contains a precise amount of carbohydrates (e.g., 20-25g), making it easy for athletes to track and manage their hourly carbohydrate intake.
• Reduced Gastrointestinal Distress (Compared to Solids): While GI issues can occur, gels are often better tolerated than solid foods during high-intensity exercise due to their liquid-gel consistency and simple carbohydrate composition, which requires less digestive effort.

Potential Downsides and Considerations

Despite their benefits, running gels are not without potential drawbacks and require careful consideration:

• Gastrointestinal (GI) Distress: A common issue is stomach upset, including nausea, cramping, bloating, or diarrhea. This can be due to:
  • Hypertonicity: Gels are highly concentrated. Without sufficient water, they can draw water into the intestines, leading to discomfort.
  • Overconsumption: Taking too many carbohydrates too quickly can overwhelm the digestive system.
  • Individual Sensitivity: Some individuals are more sensitive to certain carbohydrate types or artificial ingredients.
• "Bonking" Risk: While designed to prevent bonking, improper timing or insufficient intake of gels can still lead to severe energy depletion. Relying solely on gels without adequate pre-race fueling is a common mistake.
• Taste Fatigue and Palatability: The strong, often sweet taste of gels can become unappealing during long events, leading to a reluctance to consume them.
• Cost: Gels can be an expensive fueling strategy over time, especially for frequent long-distance training and racing.
• Lack of Training Adaptation: If athletes only use gels on race day without practicing their fueling strategy during training, their gut may not be accustomed to processing them under stress.

How and When to Use Running Gels Effectively

Strategic use is key to maximizing the benefits of running gels:

• For Efforts Longer Than 60-90 Minutes: Gels are generally not necessary for runs shorter than 60 minutes, as your body's glycogen stores are usually sufficient. They become critical for efforts exceeding 90 minutes.
• Timing is Crucial:
  • Pre-Run (Optional): Some athletes take a gel 15-30 minutes before a long run or race to top off glycogen stores, especially if pre-run food intake was limited.
  • During the Run: Begin taking gels around 45-60 minutes into your run.
  • Regular Intervals: Aim for one gel every 30-45 minutes thereafter, or as needed based on your energy levels and the intensity of your effort.
• Hydration is Non-Negotiable: Always consume gels with a significant amount of water (at least 6-8 ounces or 180-240 ml). This helps dilute the gel, aids absorption, and prevents GI distress. Do not take gels with sports drinks, as this can lead to an excessive sugar load.
• Dosage: The recommended carbohydrate intake during prolonged exercise is typically 30-60 grams per hour for most athletes, potentially up to 90 grams per hour for elite athletes or very long events, especially when using multi-transportable carbohydrates (glucose + fructose). Check the carbohydrate content of your specific gel and plan accordingly.
• Practice in Training: Never try a new gel or fueling strategy on race day. Experiment with different brands, flavors, and timing during your long training runs to find what works best for your body and to "train your gut."
• Listen to Your Body: Adjust your intake based on how you feel. If you're feeling sluggish, you might need more. If you're experiencing GI issues, you might need less or more water.

Who Should Consider Using Running Gels?

Running gels are most beneficial for:

• Long-Distance Runners: Marathoners, ultra-marathoners, and those training for similar events.
• Triathletes: Especially during the cycling and running legs of half-Ironman and Ironman distances.
• Endurance Cyclists: For long rides where sustained energy is critical.
• Anyone Engaged in Prolonged High-Intensity Activities: Where convenient and rapid carbohydrate delivery is required.

For shorter runs (under an hour), gels are generally unnecessary, and simpler, less concentrated forms of fuel (like a banana or a small sports drink) or even just water may suffice.

Are There Alternatives to Running Gels?

While gels are convenient, they are not the only option for fueling during endurance exercise. Alternatives include:

• Sports Drinks: Provide carbohydrates and electrolytes in a diluted form, often easier on the stomach but less concentrated.
• Chews/Bloks: Solid, chewable forms of carbohydrates, offering a similar energy profile to gels but requiring more chewing.
• Whole Foods: Options like bananas, dates, dried fruit, or small pieces of energy bars. These can be good for slower-paced, longer efforts but may be harder to digest and carry.
• Homemade Solutions: Some athletes create their own energy blends from pureed fruits or syrups.

The best choice often depends on individual preference, digestive tolerance, and the specific demands of the activity.

The Bottom Line: Strategic Fueling for Performance

Are running gels good? Yes, when viewed as a strategic tool within a well-planned fueling strategy. They are a highly efficient and convenient method for delivering critical carbohydrates during prolonged endurance exercise, helping to maintain energy levels and optimize performance. However, their effectiveness is entirely dependent on understanding their purpose, practicing their use in training, and pairing them with adequate hydration. Like any performance aid, they are not a magic bullet but a valuable component in the arsenal of an informed endurance athlete.