Gel

GELS - PART OF THE ENERGY PACK

Gels belong to the group of energy products beneficial for major physical performances. Practically, it's easy to carry energy gel on runs, as they are stored in small packets with practical openings for easy intake. You typically consume energy gel during longer physical performances - like half or full marathons. Also used for ultraruns, triathlons, cycling, or extreme sports.
The main goal of energy gels is to provide you with an optimally composed amount of energy that is quickly absorbed, so you perform optimally without the feeling of muscle energy depletion, while your salt balance remains harmonious and your stomach doesn't feel heavy.
It's good to know how to use energy products optimally - 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 to energy. A single energy gel usually contains about 20 - 30 grams of carbohydrate. They come in various 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 aiming for energy intake with caffeine, there are alternatives to gel with caffeine. For example, caffeine tablets exist, which are synthetic caffeine. Similarly, a pre-workout shot is a way to intake caffeine. With a pre-workout shot, you consume a concentrated amount of caffeine in a small amount of liquid, which can help boost your performance.
At RunningXpert, you 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 affects the weight and the optimal 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 is recommended to take your regular gel with water - for instance, at a water station during your run. 
An isotonic gel can be absorbed by the body without the need for additional liquid. The consistency of the two versions is also different. While an isotonic gel has a consistency comparable to juice, the regular gel is thicker.
Whether you prefer gels with or without added water is entirely up to you. However, it's important that regular energy gels are taken with water to avoid stomach issues, which could otherwise 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 thus come in a regular or isotonic version and can be supplemented with electrolytes and caffeine. As supplements or alternatives to gels, there are, for example, pre-workout shots, electrolyte tablets, electrolyte powder, and energy bars.

ENERGY BAR AND ENERGY DRINK POWDER

While gels are an energy product you typically use before and during longer training sessions or competitive runs, energy bars are more common before or after demanding performances. If you're participating in an ultrarun, there can be advantages to also consuming 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 RUNS

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 sharpness.

WHEN AND HOW OFTEN SHOULD YOU TAKE A GEL?

As a rule of thumb, it is recommended to take 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 in terms of stomach and timing.

CHOOSE THE RIGHT GEL FOR YOUR NEED

At runningxpert.com, you 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 needed. Start with a few gels at a time and adjust along the way - it's about finding your personal energy intake strategy. BUY GELS AT RUNNINGXPERT

At RunningXpert, we understand the need for extra energy for more demanding and longer performances. Therefore, we have a large and broad selection of energy, including gels, which we think 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.