Understanding Energy Gels and Their Use in Endurance Running

Energy gels have become a common fuel source for marathon runners and other endurance athletes, with over 70% reportedly using them during races. These gels provide a concentrated form of carbohydrates, usually blends of maltodextrin and fructose, designed for quick absorption and convenience mid-run. They help maintain energy levels once the body's glycogen stores, which last around 90 minutes, are depleted. While gels are easy to carry and consume, they can be costly, unpalatable for some, and may cause gastrointestinal discomfort, particularly if consumed without sufficient water. Research indicates that energy gels do not necessarily outperform alternative carbohydrate sources like sports drinks, sugary foods, or chews in terms of energy delivery, although they offer the advantage of standardised dosing and portability. Effective use involves consuming 30-60g of carbohydrates per hour during runs lasting 60–90 minutes, and 60-90g per hour for very long races. Testing gels during training is crucial to ensure tolerance and effectiveness. For those prone to digestive issues, experimenting with different brands or reverting to traditional carbohydrate sources such as bananas, dates, bread, and rice cakes may be preferable. Overall, energy gels remain a convenient, scientifically informed option but are not indispensable for all athletes.