Guide: How to Use Energy Before, During, and After Running

There are many different energy products , and they are good in their own context. 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'll find a specific example of how I recommend an average runner consume energy products in connection with a marathon or half marathon. You can also get an overview of the different products' use in the table here:

Below, we take a closer look at the benefits of consuming energy related to 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 benefits of energy products is that they are optimized for optimal absorption during sports.

You won't get the same effect from taking a sandwich to your marathon as you would from consuming gel or energy drink. If you consume energy, especially during longer runs, you will be able to perform better.

In a training context, energy intake can help reduce the risk of completely depleting your stores, which in practice means you'll be ready for the next session more quickly.

Before the competition, there are a few more options. First and foremost, it's important not to consume anything that sits heavy in your stomach and takes a long time to absorb. Additionally, some foods can upset your stomach, and in this regard, energy products will be a better choice, although it's also recommended to test the products during training.

After a run, the same applies - energy products again have the advantage of being pre-optimized. Moreover, for some, energy products might be easier to consume immediately 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, Drinks, and “Chews” for Running

Energy Gels

Use: BEFORE and DURING

Energy gels, also known as gels, are a concentrated form of energy. They come in small packets so they can be easily carried and consumed during the run, typically containing between 20 and 30 grams of carbohydrates.

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

The water content can greatly affect how the gel should be consumed. If you have a very concentrated gel, you should take it with some water. For example, you might consume it at a water station during a run. Taking 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 your stomach to absorb and does not "dry your mouth out" without extra water, you may want to choose a gel with more water – some producers call this "isotonic gel."

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 carbohydrates. The isotonic is diluted with water, which adds extra weight to carry, but makes for more comfortable consumption.

Consistency-wise, an isotonic gel resembles juice. A regular gel is typically much thicker. There are advantages and disadvantages to both types, and it ultimately depends on what you're comfortable with. Try it out in your training before using gels in a recreational run/competition.

As previously mentioned, gels 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.

Carb Drink for Running

Use: BEFORE, DURING, and AFTER

Carb drink serves the same function as gels, but is in powder form, dissolved in water. If you want to have an energy drink on the run, it requires either having places to set up your own stations or carrying the drink in a bottle in a vest, hydration belt, or other.

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

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

The consistency of carb drinks varies slightly. Maurtens, for example, is a bit thicker than several of the other producers. According to Maurten, the consistency helps improve absorption, allowing you to 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.

Chews for Running

Use: BEFORE and DURING

Chews are blocks of "running gummies," so instead of just swallowing gel or energy drinks, you get the chance to chew these blocks.

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

Some prefer variation if they are going on very long trips; having the same energy product all the way can become monotonous, which can make it difficult to consume.

Chews

Protein Powder for Running

Use: AFTER

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

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

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

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

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

Energy and protein bars for running

Usage (Protein bar): AFTER
Usage (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 serve the same role as protein powder but are easier to carry. Preferences in taste and texture might make you prefer one over the other.

Energy bars aren't often used during running (except in ultra running) but are more for a small meal before or after training. Typically, they have more carbs and less protein than protein bars.

Salts / electrolytes for running

Usage: DURING

Salts/electrolytes/minerals – many names for the same. Salts are crucial for various reasons, one being muscle function. Lack can cause cramps. Salts also aid fluid absorption, important for body balance. Some sweat more salt and need more intake during running.

Electrolytes are found in many gels and energy drinks, reducing risks during running. If you sweat a lot of salt, salt tablets may help avoid large losses, especially in long races like marathons.

Caffeine

Usage: BEFORE and DURING

You likely know caffeine's energizing effect. Studies show caffeine benefits performance if the dose is right. Regular coffee might upset runners' stomachs, so many opt for caffeine supplements before races.

Regarding amounts, there's a wide optimal range. High doses bring challenges like stomach issues, dizziness, and sleeplessness, so it's notable how little is needed for a good effect.

Studies suggest 3 mg per kg body weight – about 200mg for a 70 kg person, with peak effect 30-75 minutes after intake. During long runs, you can top up during the race.

Caffeine content in gels varies. Check each gel's content you're interested in – and most importantly: Test caffeine intake during your training.

Example of energy intake for half marathon and marathon

For a marathon, everyone needs to consume carbs en route – otherwise, stores empty before finishing, forcing the body to burn fat. This is called "hitting the wall," aptly describing how it feels. You'll be forced to slow considerably, so carbs are crucial for this distance.

For half marathons, the need for carbs depends on your level. Elite runners can maintain high intensity, making it hard to consume during the race, and they finish before stores deplete critically. They're still advised to intake carbs during warm-up. For recreational runners, it's wise to consume carbs for a half marathon.

Below are 2 specific examples of carb intake for half and full marathons. Fluid intake depends on how much you sweat and what your stomach tolerates best. It's highly recommended to simulate race conditions in training to ensure your plan works.

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