Guide: How to use energy before, during, and after running

There are many different energy products , and they are useful in different contexts. This article provides an overview of products to use before, during, and after running.

At the bottom of the article, you will find a specific example of how I recommend an average recreational runner should consume energy products for a marathon or half-marathon. You can also get an overview of the different product applications here in the table:

Below we look more into the benefits of consuming energy in connection with running. Then we examine what all the different types of energy products are actually meant for.

Are energy products necessary?

One clear advantage of energy products is that they are optimized for absorption during sports.

Thus, you don’t get the same effect by bringing a sandwich to your marathon as you would by consuming gel or energy drink. Consuming energy during longer runs can enhance your performance.

In training contexts, energy intake can reduce the risk of depleting energy stores completely, meaning you're ready for the next training session sooner.

Before the competition, there are more options. First and foremost, avoid consuming anything heavy on the stomach and slow to absorb. Some foods can upset the stomach, making energy products a better choice, though it's also recommended to test them in training.

After running, the same applies – energy products are pre-optimized. Additionally, for some, they may be easier to consume right after a run than a full meal.

Below you can read about the different types of energy products , and when they can be useful for you.

Energy gels, drinks, and “chews” for running

Energy gels

Usage: BEFORE and DURING

Energy gels – also called gels – are a concentrated form of energy. They come in small packets, making them easy to carry and consume during runs, typically containing between 20 and 30 grams of carbohydrates.

Some gels weigh more than others, not just due to carbohydrate content but also other ingredients like water, caffeine, and electrolytes (salts).

The water content can greatly affect how a gel should be consumed. With a very concentrated gel, you should consume it with water, perhaps at a water station during a race. Without water, this type may cause stomach issues: both poor carbohydrate absorption and stomach discomfort.

If you want a gel that is easy on the stomach and doesn’t “dry out your mouth” without extra water, consider a gel with more water – known as “isotonic gel” by some producers.

Example of water content in 2 different products:

1. GU ENERGY Liquid Gel (isotonic)
   1. Weight: 60g
   2. Carbohydrate: 23g
   3. Salt: 0.19g
2. GU ENERGY Gel Caffeine
   1. Weight: 32g
   2. Carbohydrate: 23g
   3. Salt: 0.125g

Here you can see how the isotonic gel weighs 60g compared to 32g in the concentrated version, yet both have the same carbohydrate content. The isotonic gel is diluted with water, adding extra weight but offering more comfortable consumption.

Consistency-wise, an isotonic gel resembles juice. A regular gel is typically much thicker. There are pros and cons to both types, and ultimately it depends on what you prefer. Therefore, try them in training before using gels in a race or competition.

The gels, as mentioned earlier, may also contain caffeine and electrolytes. If you want to read more about these ingredients, you can find them in separate sections further down the article.

Carb drink for running

Usage: BEFORE, DURING, and AFTER

Carb drink serves the same function as gels but is in powder form to be dissolved in water. If you want an energy drink during your run, you need places to set up your own supplies or carry it in a water bottle in a vest, hydration belt, or other.

The advantage of energy drinks is that you benefit from consuming both fluids and carbohydrates mixed, making it easier to absorb both. With energy drinks, you only have one thing to focus on during the run, instead of managing carbohydrates and fluids separately.

After the run, you can use a carb drink to replenish energy stores. It's beneficial to combine it with protein (0.25 grams per kg body weight).

The consistency of carb drinks varies. Maurten’s, for example, is somewhat thicker than other manufacturers. According to Maurten, the consistency enhances absorption, allowing for more carbohydrate uptake. Ultimately, it’s about personal preference, and the best advice is to try different variants in training.

Chews for running

Usage: BEFORE and DURING

Chews are blocks of “running gummies,” giving you the option to chew instead of just swallowing gel or energy drink.

Function and content are the same as gels, just in a more concentrated form (less water). Whether you choose chews, gels, or energy drinks depends on personal preference.

Some prefer variety on very long runs; using the same energy product throughout can become monotonous, potentially making it difficult to consume.

Chews

Protein powder for running

Usage: AFTER

Protein powder might be associated with fitness, but runners can also benefit from protein powder.

Protein is often called the body’s building block, crucial for proper recovery post-run.

There has been much debate on whether the timing of protein intake matters – the body responds well to a certain amount of protein per meal; thus, you can’t consume all protein at dinner and expect the same effect as spreading it out.

Research suggests a suitable amount is 0.4g per kg body weight per meal – 28 grams for someone weighing 70 kg. Using protein powder makes it easy to get this amount, simply mix with 300-500ml liquid (depending on preferred concentration).

Additionally, it is generally advised to consume 0.25g protein per kg body weight after training.

Energy bars and protein bars for running

Use (Protein bar): AFTER
Use (Energy bar): BEFORE, DURING, AFTER

Bars can be made with different purposes: some as a snack during the day, others as protein or energy bars.

Protein bars have the same purpose as protein powder, but are easier to carry on the go. Additionally, there may be preferences in taste and texture that make you prefer one over the other.

Energy bars are not often used during running (unless it's ultra-running), but are more commonly used as a small meal before or after training. Typically, energy bars contain significantly more carbs and less protein compared to protein bars.

Salts / electrolytes for running

Use: DURING

Salts/electrolytes/minerals – a dear child has many names. There are several contexts where salts are important – one of them is muscle function. If you lack salts, you may experience muscle cramps. Salts are also important for fluid absorption, as it's important for the body to be in balance for absorption to work properly. Some people sweat more salt than others, and they therefore have a greater need for intake of both fluid and salts during running.

You will therefore find electrolytes in many gels and energy drinks, which reduce the risk of problems during the run. If you sweat extra salt, you may benefit from taking specific salt tablets to avoid large losses, especially during long competitions like marathons.

Caffeine

Use: BEFORE and DURING

You are probably already aware of the stimulating effect of caffeine. Looking at caffeine and running, numerous studies show that it has a positive effect on performance if you get the right dose. Regular coffee can cause runners stomach issues, so many opt for caffeine supplements instead before competitions.

Regarding amounts, there appears to be a relatively wide range for the optimal dose. Considering that high amounts pose other challenges, like stomach issues, dizziness, and sleep issues the following night, it's particularly interesting how little is needed for a good effect.

Studies have shown good results from a dose of 3 mg per kg body weight – approximately 200mg caffeine for a person weighing 70 kg, with effects peaking 30-75 minutes after intake. If you run long races, you can "top up" during the competition.

The caffeine content in various gels on the market varies greatly. Therefore, check the content in the specific gels you're interested in – and most importantly: Test caffeine intake during your training.

Example of energy intake for half marathon and marathon

On marathon distance, everyone needs to consume carbohydrates during the run – otherwise, stores run out before you reach the finish line, forcing the body to switch to fat burning. This is also called "hitting the wall," which accurately describes how it feels. You will be forced to drastically slow down, so carbohydrates are a must on this distance.

On half marathon, it depends on your level how much carbohydrate you need. Elite runners can maintain such high intensity that it will be difficult to absorb anything during the race, and they simply finish before their stores reach a critical level. However, they are still advised to consume carbohydrates during warm-up. For regular exercisers, it would definitely be a good idea to consume carbohydrates for a half marathon.

Below are 2 specific examples of how carbohydrate intake might look for half marathon and marathon. As for fluid amounts, it depends greatly on how much you sweat and what your stomach handles best. It is highly recommended to simulate the competition situation in training a few times to ensure your plan is good.

References

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. (2018)

Spriet, L.L. Exercise and Sport Performance with Low Doses of Caffeine (2014)

Sökmen, B. et Caffeine Use in Sports: Considerations for the Athlete, Journal of Strength and Conditioning Research (2008)

Burke, L. M., Jeukendrup, A. E., Jones, A. M., & Mooses, M. (2019). Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers, International Journal of Sport Nutrition and Exercise Metabolism