Sports gels are known among the runners. They provide a push of energy for long routes or races, such as half or full marathons. But what exactly is in a sports gel and how many do you need to take during a half marathon?
Ensuring that you get several athletic gels in the right moments can be the difference between a PB and the bonking during a half marathon. Here is everything you need to know about the use of gels to supply your next half marathon.
What are energy gels?
Energy gels are concentrated sources of carbohydrates, designed to provide quick energy to the body during long periods of endurance. They taste like a sweet jelly and come to a variety of flavors. The gels are convenient for transport and easy to swallow during exercise.
The amount of carbohydrates in each brand of energy gel varies, but most have about 20-25 grams of carbohydrates per pack. In addition, many energy gels contain sodium to help replace electrolyte lost in sweat.
The amount of sodium in each gel varies depending on the brand. For example, a pack of GU ENERGY GEL has 50mg sodium while Maurten gel It has 20mg sodium. Sodium plays a role in hydration and helps cells get energy more effectively.
Some energy gels also contain caffeine for energy. Research shows that swallowing caffeine before or during training enhances performance and reduces time in fatigue. The amount of caffeine in each energy gel varies largely. Some gels have 20 milligrams of caffeine (similar to about 2 ounces of coffee), while others have up to 100 milligrams (about 8-10 ounces of coffee).
Do you need gels for half a marathon?
You do not necessarily need gels for half a marathon, but you should take some form of carbohydrates, electrolytes and liquid during the race. Carbohydrates are the main source of energy for endurance activities such as running, cycling and swimming. After about 60 minutes of activity, the body uses all carbohydrates in the system (glycogen) and you need to get more to maintain energy for the rest of the race.
You also lose electrolytes and liquid through sweat during a half marathon. Replacing liquids and electrolytes through gels and sports drinks prevents dehydration and maximizes performance.
If you are not a fan of the gels, you can also fill in a half marathon with sports gummies, which usually have more carbohydrates and electrolytes than the gel (more in the last section). They require chewing, making them harder to consume, so it comes under the preference.
Other foods with carbohydrates and electrolytes, such as bears or jelly beans and salt, also provide fuel during a half marathon. These foods are easier to find cheaper than sports products, but are not shaped by the exact amount of carbohydrates and electrolytes you need during the race. So you need to do a little experimentation to make sure you incorporate some sodium into your power.
Are energy gels bad for you?
Since energy gels are mainly sugar, many athletes wonder if they are unhealthy. But, it is used in the right way, energy gels are a useful power tool.
The body needs sugar gels for greater endurance activities, and in these cases they are beneficial and not bad for you. Sugar is quickly absorbed into blood circulation to supply work muscles. Sugar is used quickly and did not sit on the body or converted into fat. However, energy gels are not necessary for non -athletes or exercise less than 60 minutes.
How many gels for half a marathon
Take in 30-60 grams of carbohydrates per hour during a half marathon. Some people rely on their meal before training to feed the first hour of the race, but it depends on how you feel. If you are tired quickly, you may want to consume a gel before you hit the 60 minute signal.
Each gel has about 20 grams of carbohydrates, so they consume 1-3 gels per hour, based on your size and level of activity. If you are younger, you may feel good with just 30 grams of carbohydrates per hour. But if you are older or running strongly, you can benefit from the highest range.
Sample gel power supply strategy for half a marathon
The amount of gels consumed during a half marathon is different for everyone, based on size, speed and stomach tolerance. So let’s look at some different power scenarios:
30 grams of carbohydrates per hour (inferior body weight runners)
2:30 Half Marathon: 4 gels = 80 grams of carbohydrates. about one every 40 minutes
- Consume 1 gel in miles 3, 6, 9 and 11
2:00 Half Marathon: 3 gels = 60 grams of carbohydrates. about one every 40 minutes
- Consume 1 gel around miles 4, 8 and 11
1:30 Half Marathon: 2 gels = 40 grams of carbohydrates. about one every 45 minutes
- Consume 1 gel in miles 6 and 11
60 grams of carbohydrates per hour (larger or more intense runners)
2:30 Half Marathon: 8 gels = 160 grams of carbohydrates. about two every 40 minutes
- Consume 2 gels in miles 3, 6, 9 and 11
2:00 Half Marathon: 6 gels = 120 grams of carbohydrates. about two every 40 minutes
- Consume 2 gels around miles 4, 8 and 11
1:30 Half Marathon: 4 gels = 80 grams of carbohydrates. about one every 45 minutes
- Consume 2 gels in miles 6 and 11
But that is particularly personalized Based on your size, level of activity and what your stomach can handle. Practice the amount of gels and their timetable during long training to find the right amount for you.
If you use caffeine gels, they alternate with non -caffeine so you do not overdo it. Caffeine can be tough on the system, especially on the digestive tract, so moderation. In addition, try to drink at least 12-16 hinges of water per hour to compensate for sweat losses and adjust the body temperature.
Gels versus gummies
Gels and gummies have different carbohydrates and electrolytes. A gummies package has about 40-50 grams of carbohydrates and at least 100 milligrams of sodium, and the gels have half these amounts. Gummies are more difficult to consume during exercise.
Personally, I feed longer routes Clif Shot BlowsAnd I don’t mind chewing them while running. Try both options to understand what works best for you.
