How to Use Sports Gels for Marathons

Sports hydration gels have become a popular type of energy source for long distance athletes over the past couple of decades. Gels provide a concentrated source of energy that can be easily consumed while racing. The thick, gelatinous consistency allows the nutrients to pass through the stomach and be digested quickly. Runners use gels as a way to replenish glycogen stores and avoid hitting “the wall” during competitions. Here is an overview of how sports gels work and who may benefit from using them.

Carbohydrate Content

Sports gels contain between 20-40 grams of carbohydrates per serving, typically in the form of maltodextrin. Some gels use fruit sugar as well. The high carb concentration provides a quick source of fuel to working muscles. Most gels have a thickness like syrup. This enables the nutrients to pass through the stomach faster than food. A serving of gel hydrates like a sports drink, but in a more portable form.

Minerals

In addition to carbs, most gels also contain important electrolytes like salt and potassium. These minerals are lost in sweat during intense exercise. Restoring electrolytes helps regulate fluid levels in the body and prevent painful muscle cramps. The sodium also helps with absorption of the sugars. Electrolyte content varies between products, so athletes should compare nutrition labels. Caffeine is also commonly added to gels for an extra jolt of energy.

When to Use Sports Gels

Endurance athletes mainly utilize gels during extended training or events spanning 60 minutes or more. Popular uses include:

• Marathon or half marathon races
• Century or half century bike rides
• Triathlon competitions
• Soccer, hockey, lacrosse games
• Hiking or backpacking excursions

Gels provide rapid fuel for the glycogen burning phase of activity. Most athletes consume one gel serving every 30-45 minutes of sustained strenuous exercise. Proper pacing of gel intake helps maintain blood sugar levels. Overconsumption may cause stomach upset. Careful use avoids energy crashes.

Advantages of Gels

Sports gels offer many advantages over other types of fuel like energy bars, chews and sports drinks. Benefits include:

• Portability – Gel pouches are compact and easy to transport while running. Minimal packaging also produces less waste.
• Rapid absorption – The thick liquid consistency gets digested quickly relative to bars. Provides a fast energy boost.
• Precise dosing – With each pouch containing one serving, gels offer precise to manage dosing while exercising. Difficult to over-consume.
• Variety – Gels come in a wide selection of varieties like fruit, chocolate, vanilla and more. Athletes can choose pleasing tastes.
• Caffeine options – Many gels contain caffeine for an extra kick. Provides a physical and mental edge.

Potential Drawbacks

While generally safe and effective when used correctly, sports gels do come with some potential drawbacks including:

• Expensive – Gels cost significantly more than sports drinks per serving. The costs can add up over many uses.
• GI distress – Consuming too many gels can cause stomach upset due to the large carbohydrate dose. Careful dosing is key.
• Sugar content – The carb concentration leads to a high glycemic index. Individuals need to monitor blood sugar when to take sports hydration gels (medium.com) using gels.
• Dental health – The sugary consistency can damage tooth enamel over time. Proper oral hygiene is recommended after use.
• Limited calories – Gels only provide carbs. Athletes also need nutrients and fat for balanced sports nutrition.
• Not thirst quenching – Gels hydrate via sugars and electrolytes but do not quench thirst like water or sports drinks.

Summary

While not necessarily recommended for everyday use, sports gels can provide a helpful source of mid-activity fuel for endurance athletes. Proper utilization can help sustain energy levels and performance during prolonged training and events. Athletes should test different brands and flavors during training to determine which gels work best for their needs.