Running Gels: Purpose, When to Stop, and How to Transition

When should you stop running gel?

You should stop using running gels when your training duration or intensity no longer necessitates rapid carbohydrate replenishment, when your body has adapted to utilize fat more efficiently for fuel, or if you experience gastrointestinal distress from their use.

Understanding Energy Gels: Their Purpose and Function

Running gels are highly concentrated sources of carbohydrates, primarily simple sugars like maltodextrin, fructose, and glucose. Designed for rapid absorption, their primary purpose is to provide a quick burst of readily available energy to the bloodstream, replenishing glycogen stores and maintaining blood glucose levels during prolonged physical exertion. This helps to delay fatigue, maintain performance, and prevent "hitting the wall" during endurance events.

The Rationale for Using Running Gels

During exercise, your body primarily uses two main fuel sources: carbohydrates (stored as glycogen in muscles and liver) and fats. While fat stores are virtually limitless, carbohydrate stores are finite. As exercise intensity increases, the body relies more heavily on carbohydrates. For activities lasting longer than 60-90 minutes at moderate to high intensity, internal carbohydrate stores begin to deplete, leading to a decline in performance. This is where exogenous carbohydrates, like those found in energy gels, become beneficial, providing a convenient and efficient way to top up fuel levels without requiring significant digestion.

Key Factors Dictating When to Stop Using Gels

Deciding when to discontinue the use of running gels is not a one-size-fits-all answer. It depends on several critical factors related to your training, physiology, and goals:

• Training Duration and Intensity: For runs lasting less than 60-75 minutes, your body's pre-exercise glycogen stores are typically sufficient to power your workout without the need for additional carbohydrate intake during the run. For lower intensity efforts, even if longer, the body's reliance on fat as a fuel source increases, reducing the immediate need for quick sugars.
• Race Day Strategy vs. Training: While gels may be crucial for race day performance in longer events (half-marathon, marathon, ultra), they are not always necessary for every training run. Many training sessions, especially easy or shorter runs, are ideal opportunities to train your body to utilize its own fuel stores more efficiently.
• Individual Tolerance and GI Issues: Some runners experience gastrointestinal discomfort (cramping, bloating, nausea, diarrhea) when consuming gels, especially if not adequately diluted with water or if consumed too frequently. If gels consistently cause digestive issues, discontinuing their use is advisable, or exploring alternative fuel sources.
• Fueling Adaptation and "Fat Adaptation": Through consistent, lower-intensity training and strategic nutrition, the body can improve its ability to oxidize fat for fuel. This "fat adaptation" can reduce the reliance on external carbohydrates for moderate-intensity efforts, making gels less critical for certain runs.
• Availability of Other Fuel Sources: If you're running in an environment where real food options (e.g., bananas, dried fruit, sports drinks with adequate carbohydrates) are readily available and consumed, the concentrated nature of a gel might be redundant or unnecessary.

Practical Scenarios for Discontinuing Gel Use

Consider stopping or significantly reducing gel use in the following situations:

• Runs under 60-75 minutes: For most individuals, pre-run fueling is adequate for these durations.
• Easy or Recovery Runs: These runs are typically low intensity and often shorter, making gels unnecessary. The focus should be on recovery and adaptation, not performance enhancement via quick sugars.
• Fasted Training Sessions (if applicable to your goals): If you are intentionally training in a fasted state to enhance fat adaptation or metabolic flexibility, consuming gels would counteract this objective.
• When Experiencing Consistent GI Distress: If gels reliably cause digestive upset, it's a clear signal to explore other fueling options or adjust your intake strategy.
• During Tapering Periods: As mileage and intensity decrease before a race, the need for mid-run fueling diminishes. Your focus should shift to topping off glycogen stores through regular meals.
• If You're Aiming for Metabolic Flexibility: Training your body to efficiently switch between carbohydrate and fat utilization may involve reducing reliance on immediate, high-sugar fuel sources during certain workouts.

Potential Drawbacks of Excessive or Unnecessary Gel Use

While beneficial in specific contexts, over-reliance on running gels can have downsides:

• Gastrointestinal Issues: As mentioned, high sugar concentration can lead to stomach upset.
• Dependency on External Carbs: Constantly fueling with gels can prevent your body from adapting to utilize its own fat stores efficiently, potentially hindering metabolic flexibility.
• Neglecting Real Food Nutrition: Relying solely on gels might lead runners to overlook the importance of balanced daily nutrition and whole-food fueling strategies for overall health and performance.
• Unnecessary Caloric Intake: For shorter or less intense efforts, gels provide calories that are not strictly necessary for performance and could contribute to an unintended caloric surplus.

How to Transition Away from Gels (If Desired)

If you decide to reduce or stop using gels, consider a gradual approach:

1. Assess Your Needs: Objectively evaluate the duration and intensity of your runs.
2. Focus on Pre-Run Fueling: Ensure you have adequate complex carbohydrates before your run.
3. Experiment with Real Food Alternatives: For longer runs where fuel is still needed, try options like dried fruit (dates, raisins), small pieces of banana, or homemade energy bites. These offer a broader spectrum of nutrients and often a more sustained release of energy.
4. Prioritize Hydration: Sometimes, what feels like energy depletion is actually dehydration. Ensure consistent fluid intake.
5. Listen to Your Body: Pay attention to how you feel. If you feel excessively fatigued or your performance suffers significantly, you may need to re-evaluate your fueling strategy.

The Importance of Personalized Fueling Strategies

Ultimately, the decision of "when to stop running gel" is highly individual. It requires a nuanced understanding of your training goals, physiological adaptations, digestive tolerance, and the specific demands of your runs or races. Experimentation, careful self-monitoring, and, if necessary, consultation with a sports dietitian or exercise physiologist can help you develop the most effective and sustainable fueling strategy for your unique needs.

Conclusion

Running gels are a valuable tool for endurance athletes, but they are not always necessary. By understanding their purpose and considering the factors of training duration, intensity, individual tolerance, and metabolic adaptation, runners can make informed decisions about when to strategically use them and, more importantly, when to confidently stop, optimizing both performance and long-term health.