Gel

GELS - A PART OF THE ENERGY PACKAGE

Gels belong to the group of energy products that can be beneficially used during major physical performances. Practically, it's easy to carry energy gel on your run, as the gel is stored in small packets with practical openings for easy consumption. You typically consume energy gel during prolonged physical performances – like a half marathon or marathon. Often used in ultrarunning, triathlon, cycling, or extreme sports.
The main purpose of energy gels is to provide you an optimally composed amount of energy that is quickly absorbed, so you perform optimally without feeling your muscles are drained while keeping your salt balance harmonious and avoiding a heavy stomach.
It’s good to know how to use energy products most effectively - feel free to read our article on using Maurten products.  

CONTENT IN ENERGY GELS

An energy gel primarily contains easily absorbable carbohydrates, which quickly convert into energy. A single energy gel usually contains about 20 – 30 grams of carbohydrate. They come in different flavors. Besides carbohydrates, an energy gel can also contain caffeine and electrolytes. Gels with caffeine can be used for shorter or longer performances, but typically require proper timing. 
If you're aiming for energy intake with caffeine, there are alternatives to gel with caffeine. For example, there are caffeine tablets, which are synthetic caffeine. Similarly, a pre-workout shot is a way to consume caffeine. With a pre-workout shot, you ingest a concentrated amount of caffeine in a small amount of liquid, which can collectively help boost your performance.
At RunningXpert, you can also find energy gel with both caffeine and electrolytes, suitable for vegans and vegetarians.

ENERGY GELS WITH OR WITHOUT ADDED WATER

You can buy gels with or without added water. Whether your gels contain water or not affects the weight and the most advantageous way to consume them. If you’ve chosen the version without water, it typically weighs about half of a version with added water (isotonic gel.) It's clearly recommended to consume your regular gel along with water – for example, at a water station during your run. 
An isotonic gel can be absorbed by the body without needing additional liquid. The consistency of the two versions is also different. While an isotonic gel has a consistency similar to juice, the regular gel is thicker.
Whether you prefer gels with or without added water is entirely up to you. However, it is important that regular energy gels are consumed with water to avoid stomach issues that could ultimately hinder your otherwise good run.
A concrete example of the weight difference between isotonic gel and regular energy gel is 60 grams for GU ENERGY Gel Liquid (isotonic) and 32 grams for GU ENERGY Gel Caffeine. The carbohydrate content is the same in the two specific products (23 grams.)

Energy gels are available in a regular or isotonic version and can have added electrolytes and caffeine. As supplements or alternatives to gels, there are pre-workout shots, electrolyte tablets, electrolyte powder, and energy bars.

ENERGY BARS AND ENERGY DRINK POWDER

While gels are an energy product you typically use before and during your longer training sessions or longer competitive runs, energy bars are more common before or after your demanding performance. If you participate in an ultrarun, it can be beneficial to consume energy bars along the way. Compared to a protein bar, you typically consume more carbohydrates and fewer proteins when choosing an energy bar.

WHAT ARE ENERGY GELS, AND WHY USE THEM?

Energy gels are a compact and easy way to supply carbohydrates and electrolytes during training and competition. When you run longer distances – typically over 60 minutes – the body needs extra energy to maintain performance. Gels are easy to consume and quickly absorbed, making them popular among both amateurs and elite athletes.

HOW ENERGY GELS WORK DURING RUNNING

A gel typically contains 20-30 grams of carbohydrate in the form of glucose, fructose, or maltodextrin. When you consume a gel, the sugar is quickly absorbed into the bloodstream, providing an energy boost. Many gels also contain electrolytes like sodium and potassium to maintain fluid balance – and some have added caffeine for extra alertness.

WHEN AND HOW OFTEN SHOULD YOU TAKE A GEL?

As a rule of thumb, it is recommended to consume the first gel after about 45-60 minutes of running – and then a new one every 30-45 minutes, depending on intensity and need. It’s important to practice using gels in training so you know what works for you regarding stomach and timing.

CHOOSE THE RIGHT GEL FOR YOUR NEED

At runningxpert.com, you’ll find a wide selection of energy gels from popular brands like SIS, GU, PurePower, PowerBar, and Maurten. You can choose between different flavors, with or without caffeine, and variants with extra electrolytes. Some gels require water, while others can be taken without – depending on consistency and concentration.

TIPS FOR TESTING AND TRAINING WITH ENERGY GELS

It’s a good idea to test gels on your long training runs so your stomach gets used to them. Make sure to carry them in a running vest, belt, or pocket, and take them with water if necessary. Start with a few gels at a time and adjust along the way – it’s about finding your personal strategy for energy intake.BUY GELS AT RUNNINGXPERT

At RunningXpert, we understand the need for extra energy for more demanding and prolonged performances. Therefore, we have a large and diverse selection of energy products, including gels, that we believe are suitable for the purpose.
See our selection of GU Energy gel, Maurten gel, High5 gel, and PurePower gel. 
Also, see our selection of gels with caffeine and isotonic gels.