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

There are many different energy products and they are beneficial in different contexts. In this article, you can get an overview of which products you can use before, during, and after running.

At the bottom of the article, you will find a concrete example of how I recommend an average recreational runner consume energy products in connection with a marathon or half marathon. You can also get an overview of the different products' uses here in the table:

Below, we take a closer look at the benefits of consuming energy in connection with running. Next, we look at what all the different types of energy products are actually used for.

Are energy products necessary?

One of the clear advantages of energy products is that they are optimized for absorption during sports. You won't get the same effect by taking a rye bread sandwich on your marathon as you would by consuming gel or energy drink. Consuming energy during particularly longer runs can help you perform better. In a training context, energy intake can help reduce the risk of completely depleting your stores, which in practice means you are ready for the next training session faster.

Before the competition, there are a few more options. First and foremost, it's important not to consume anything that sits heavily in the stomach and takes a long time to absorb. Additionally, there are various foods that can upset the stomach, and in this context, energy products are a better choice, although it is also recommended to try the products in a training context.

After running, the same applies – energy products again have the advantage of being pre-optimized. Additionally, for some, energy products may be easier to consume right after a run compared to a real meal.

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

Energy gels, energy 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 the run, and typically contain between 20 and 30 grams of carbohydrate.

Some gels weigh more than others, which is not only due to the amount of carbohydrate but also the amount of other ingredients like water, caffeine, and electrolytes (salts).

The water content can significantly affect how the gel should be consumed. If you have a very concentrated gel, you should consume it with some water. For example, you might consume it at a water station during a run. Consuming this type without water can cause stomach issues for many: both in terms of poorer absorption of carbohydrates from the gel and stomach discomfort.

If you want a gel that is easy for the stomach to absorb and doesn't “dry out the mouth” without extra water, you can advantageously choose a gel with more water – this is called an “isotonic gel” by some manufacturers.

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, but they have the same amount of carbohydrate. The isotonic is, as mentioned, diluted with water, which adds extra weight to carry around, but in return, a more comfortable intake.

Consistency-wise, an isotonic gel resembles juice. A regular gel is typically much thicker. Thus, there are pros and cons to both types, and it ultimately depends on what you are most comfortable with. Therefore, try it out in your training before using gels in connection with a recreational run/competition.

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

Carbohydrate drink for running

Usage: BEFORE, DURING, and AFTER

Carbohydrate drink has the same function as gels, and only differs by being in powder form, which is dissolved in water. If you want to bring energy drink on the run, it requires either that there are places you can set up your own stations, or that you carry the energy drink in a bottle in a vest, hydration belt, or other.

The advantage of energy drink is that you often benefit from consuming both fluid and carbohydrate, and if you get it in mixed form, it will be easier to absorb both. Additionally, with energy drink, you only have this one thing to focus on during the run, instead of having to keep track of carbohydrates and fluid separately.

After the run, you can also use carbohydrate drink to replenish your stores. Here you can advantageously combine it with protein (0.25 grams per kg body weight).

The consistency of carbohydrate drink varies slightly. Maurten's, for example, is a bit thicker than several of the other producers'. According to Maurten, the consistency helps improve absorption capacity, so you can absorb more carbohydrates this way. First and foremost, it depends on what your personal preferences are. The best advice here is to try different variants in training.

If you use Maurten products, we have created a detailed, pace-based guide: The big Maurten energy guide

Chews for running

Usage: BEFORE and DURING

Chews are blocks of “running gummies,” so instead of just swallowing gel or energy drink, you get the opportunity to chew these blocks.

Function and content are the same as in gels, just in a more concentrated form (i.e., less water). Whether you should choose chews, gels, or energy drink depends on what you are most comfortable with.

Some prefer variation if they are going on very long runs; here, the same energy product all the way can become monotonous, which in the worst case can mean it becomes difficult to consume.

Chews

Protein powder for running

Usage: AFTER

Protein powder you might associate with fitness, but runners can also benefit from protein powder.

Protein is said to be the body's building blocks, and from this, you can probably deduce that it is important for the body to get exactly that if we are to recover properly after the runs.

It has been much debated whether the timing ofprotein intake plays a real role or not – the body responds well to getting a certain amount of protein per meal; you can't just consume all proteins at dinner and expect the same effect as if it's spread out.

Research suggests that an amount corresponding to 0.4 g per kg body weight per meal is preferable – so 28 grams for a person weighing 70 kg. If you use protein powder, it will be easy to get this amount, as it just corresponds to what is mixed in 300-500ml of liquid (depending on how concentrated you prefer it).

Additionally, it is generally recommended that you get 0.25 grams of protein per kg body weight after training.

Energy bars and protein bars for running

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

Bars can be made with different purposes in mind: 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 taste and texture preferences 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. They typically contain significantly more carbohydrates and less protein compared to protein bars.

Salts / electrolytes for running

Usage: DURING

Salts/electrolytes/minerals – a beloved 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 crucial that the body is in balance for absorption to work properly. Some sweat more salt than others, and they will thus have a greater need for intake of both fluids and salts during running.

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

Caffeine

Usage: BEFORE and DURING

You probably already know the invigorating effect of caffeine. Looking at caffeine and running, numerous studies now show that it has a positive effect on performance if you get the right dose. Regular coffee can cause stomach issues for runners, so many take caffeine as a supplement instead, before competitions.

Regarding amounts, it seems there is a relatively wide range for the optimal dose. Considering that high amounts cause other challenges, such as stomach issues, dizziness, and not being able to sleep the following night, it's particularly interesting how little is needed to get a good effect.

Studies have shown good results from a dose of 3 mg per kg body weight – so just around 200mg caffeine for a person weighing 70 kg, and the effect seems to peak 30-75 minutes after intake. If you're running 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 individual gels you're interested in – and most importantly: Test caffeine intake in connection with your training.

Example of energy intake in connection with half marathon and marathon running

On the marathon distance, everyone needs to consume carbohydrates along the way – otherwise, the stores will run out before you reach the finish line, and the body is forced to rely on fat burning. This is also called "hitting the wall," which aptly describes how it feels. You will be forced to drastically slow down, and therefore carbohydrates are a must on this distance. If you want to know more about how much carbohydrate you specifically need, you can read more in our guide to carbohydrates and running .

On a half marathon, it depends on the level, how much carbohydrate you need. Elite runners can both maintain such a high intensity on the distance that it will be difficult to absorb anything along the way, and they also simply reach the finish line before the stores reach a critical level. However, they are still recommended to get carbohydrates in connection with the warm-up. For regular exercisers, it will definitely be a good idea to consume carbohydrates in connection with a half marathon.

Below you get 2 concrete examples of how carbohydrate intake will look on half marathon and marathon. Regarding the amount of fluid, it depends a lot on how much you sweat and what your stomach is comfortable with. It is highly recommended to simulate the competition situation in training a few times, so you are completely sure that 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