When to Take Energy Gels in a Race?

Isabel del Barrio 5 min. of reading Energy and Endurance Leave a comment

Energy gels offer quick energy for endurance sports, improving performance, reducing fatigue, and replenishing lost nutrients.
Gels should be taken before long races for initial energy and every 30-45 minutes during endurance events to maintain performance.
They are not essential for short distances but are important in half marathons to ultramarathons, adjusting the frequency according to the duration and intensity.
Testing during training helps determine individual tolerance and the best time to consume, avoiding gastrointestinal issues and optimizing performance.

Energy gels are carbohydrate concentrates that provide quick energy during training or competitions, especially useful in endurance sports.

Their viscous texture makes them easy to consume on the move, and they have become key supplements in sports nutrition.

Choosing and taking these gels correctly is essential to maintaining optimal and consistent performance in your sports activities.

What is the purpose of gels in sports?

Energy gels are important for athletes seeking a quick and sustained energy boost during high-intensity and long-duration exercises. They act as fuel for the body, improving physical performance and reducing fatigue in endurance sports and intense efforts.

Composed of carbohydrates, sodium, vitamins, and minerals, these gels compensate for sweat losses and ensure efficient energy delivery to maintain optimal performance.

When to take them according to the type of race

Determining the optimal time to take energy gels depends on the type of race. Discover when it is best to consume them, whether in short races or prolonged marathons, to maintain optimal energy performance.

Short races

In competitions of 5 to 10 km, quick and efficient energy is key.

Generally, gels are not required due to the brevity of the event, as the body has sufficient glycogen reserves for this type of distance.

However, if you feel low on energy or if your race time extends beyond 60 minutes, a gel just before the start or halfway through can give you the necessary boost to maintain your pace and finish strong.

Half marathon

During a half marathon, the strategy changes; here, taking gels becomes more critical.

It is recommended to consume an energy gel about 45 to 60 minutes before the race to start with optimal glucose levels.

Then, taking gels every 45 minutes to 1 hour during the race can be beneficial to maintain stable energy levels. Adjust the frequency and timing according to your pace, tolerance, and previous experience.

Marathon and ultramarathons

Marathons and ultramarathons are extreme endurance tests where nutrition plays a crucial role.

In these events, you should consume a gel every 45-60 minutes starting from the first half-hour of the race (though it is recommended before you begin to experience fatigue).

For example: take 1 gel at km 6/12/18/24/30/36.

This dosage may vary among athletes and should be meticulously planned, being vital to listen to your body and adjust according to your needs, as factors like weather, intensity, and individual physiology can influence.

A fairly common strategy: alternate the intake of a gel with caffeine and one without caffeine.

It is important to complement with water and mineral salts for proper hydration and to avoid gastrointestinal issues.

Practicing in long training sessions will help you perfect your strategy and better understand how your body will respond.

Energy gels with mineral salts and other products

Energy gels become an even more powerful force when strategically combined with mineral salts and other supplements like isotonic drinks and sports bars.

This synergy not only provides a quick source of energy but also ensures an optimal balance of electrolytes and essential nutrients during your intense training sessions and competitions.

In our online store, you will find a selection of energy gels, with or without caffeine, vitamin C, and minerals. Take advantage to build your sports nutrition kit and carry your performance to the end of the race.

Energy gel with guarana and caffeine from SportSeries

Can gels affect the digestive system if not used properly?

It is necessary to test products during training before using them in competition, as each body reacts differently. During the race, the body prioritizes circulation to muscles and the heart, reducing blood flow to the digestive system and complicating absorption.

Excessive or inappropriate consumption can cause gastrointestinal problems. Therefore, it is vital to know your tolerance and stick to products that work well for you to avoid complications.

Related Posts

These are the Best Dietary Supplements for Running according to Science.
Everything you need to know about Carbohydrates to take before, during, and/or after exercise. Click here.
When to take creatine to make it more effective.