Thanks to technological advances and our knowledge about marathon nutrition, it’s never been simpler to run faster and longer. Numerous goods, from meals to sports beverages, are available on marketplaces; however, energy gel may be the easiest and most practical method to refuel your body while on the road. This information will help you know how energy gels work and how to utilise them for optimum performance, whether you’re preparing for a marathon or another endurance event.
What Exactly Are Energy Gels?
Energy gel are a marathoner’s go-to since they replace your body’s depleted carbohydrate resources. If you run, your body uses fat and carbs to energise your muscles. Although fat is freely accessible, it doesn’t work well for running marathons since it takes longer to convert to valuable energy. In addition, your body uses carbs as its primary food source instead. Generally speaking, the quicker you run, the more carbs you will burn as fuel.
Your body can store a certain quantity of carbs, glycogen, in your muscles. At a half-marathon pace, this is equivalent to around 90 minutes of running; at a marathon pace, it equals about 120 minutes. This implies that the typical runner will experience a glycogen shortage halfway through their marathon. Thus, energy gel are helpful in this situation. The bloodstream initially absorbs the simple carbohydrates in energy gels as glucose, which boosts energy. Then it is taken up by working muscles and organs.
How Does Enery Gels Work?
Energy gels may assist in fueling your run even if they can’t be used as a straight substitute since you can’t regulate which muscles get the glucose. Moreover, energy gels provide roughly 25g of simple sugars, a readily utilisable energy source in your body, in each gel. Having two gels at once won’t offer 90 minutes of running; you’ll probably collapse as your body tries to absorb the sugar.
Each gel lasts around 45 minutes of jogging. They may also include other components that will assist you in working better, such as flavouring, electrolytes to replenish lost minerals, and caffeine to widen blood vessels, speeding up the flow of energy while boosting your thinking and motivation. Fruits that are nutrient supplies, like berries, that are high in antioxidants and aid the muscles in getting rid of waste, are often included in flavours.
When Is It Appropriate To Use Energy Gels?
Your body and you will determine when is the best moment to consume an energy gel. Every runner consumes and absorbs carbs at a different pace; some get the effects in as little as three minutes, whereas others may experience them up to fifteen minutes later. The absorption rate slows down, or your stomach may even shut down entirely as your body diverts blood from your stomach to your busy muscles. This is the most typical reason for unintentional potty stops when running.
In addition, the most crucial thing is to have this marathon nutrition gel ahead of time rather than when you feel like you’re about to crash or hit a wall. During your workout, practise using energy gels to know when and which to consume.
Advantages of Energy Gels
If you engage in endurance sports, energy gels may help you in the following ways:
Refilled Electrolytes
You may not be aware that electrolytes, namely sodium and potassium, are lost when you sweat. You may use energy gels to your advantage here. Electrolytes are included in the majority of energy gels. The latter replenishes the salt you’ve lost via sweat. Your level of exertion will also determine how much electrolyte you lose, since it differs from one person to the other. If you see salt crystals on your arms or forehead after finishing a run or a bike ride, you’ve lost a significant amount of sodium. Energy gels may be able to save you in this situation.
More Power
One of its most significant advantages is that an energy gel gives you a lot of power. Make the most of your energies. Then you must be aware of its source. Caffeine is one of the key ingredients in various energy gels. Caffeine is an excellent source of energy for the majority of individuals. More energy gels mainly include different components.
Calories
Are you engaged in an endurance activity? Then be aware that you will need calories. And energy gels will provide that for you. Some individuals need more time to consume solid food before a marathon race. Do you count among them? If so, the energy gels will be quite beneficial to you. These gels have between 40 and 150 calories per serving. Find the one that has the correct number of calories for you.
Glycogen Onset Delay
Energy gels postpone glycogen depletion. They achieve this by giving you glucose continuously. Hit the wall in a marathon? Glycogen deprivation may hurt! The typical individual stores 2,000 calories of glycogen. After using energy, your body begins using fat, which is inefficient. Cramps, intense weariness, and discomfort occur. Energy gels may help.
In Summary
Energy gel may be utilised on the day of your activity and during physical activity. They are made to aid your performance during the strenuous parts of the exercise. Their liquid form is ideal for simple and efficient absorption during a sporting activity, particularly for specific actions that may be challenging to consume, such as jogging, cycling, triathlon, or trail running.
