Runners are not any strangers to sports activities gels. Whether or not you’re keen on or hate them, sports activities gels present power for long-distance runs or races, like half or full marathons. Consuming sports activities gels on the proper moments could be the distinction between a PB and bonking throughout a half marathon.
However what precisely is in a sports activities gel, and what number of do you have to soak up throughout a half marathon? Right here’s every little thing it’s worthwhile to learn about utilizing gels to gas your subsequent half marathon.
What are power gels?
Power gels are concentrated sources of carbohydrates, designed to ship fast power to the physique throughout lengthy bouts of endurance train. They style like a candy jelly and are available in a wide range of flavors. Gels are handy to hold and straightforward to swallow throughout train.
The quantity of carbohydrates in every model of power gel varies, however most have about 20- 25 grams of carbs per packet. As well as, many power gels comprise sodium to assist substitute the electrolytes misplaced in sweat.
The quantity of sodium in every gel varies primarily based on the model. For instance, one packet of Gu power gel has 50mg sodium, whereas Maurten gel has 20mg sodium. Sodium performs a job in hydration, and it helps the cells soak up power extra effectively.
Some power gels additionally comprise caffeine for power. Analysis suggests ingesting caffeine earlier than or throughout a exercise enhances efficiency and reduces time to fatigue. The quantity of caffeine in every power gel varies tremendously. Some gels have 20 milligrams of caffeine (just like about 2 ounces of espresso), whereas others have as much as 100 milligrams (about 8-10 ounces of espresso).
Do you want gels for a half marathon?
You don’t essentially want gels for a half marathon, however it’s best to soak up some type of carbohydrates, electrolytes and fluid through the race. Carbohydrates are the primary power supply for endurance actions like operating, biking, and swimming. After about 60 minutes of exercise, the physique makes use of the entire carbohydrates within the system (glycogen), and it’s worthwhile to soak up extra to keep up power for the remainder of the race.
You additionally lose electrolytes and fluid via sweat throughout a half marathon. Changing fluid and electrolytes via gels and sports activities drinks prevents dehydration and maximizes efficiency.
In case you’re not a fan of gels, it’s also possible to complement a half marathon with sports activities gummies, which normally have extra carbs and electrolytes than gel (extra on this within the final part). They require chewing, making them tougher to ingest, so it comes all the way down to choice.
Different meals which have carbs and electrolytes, like gummy bears or jelly beans and salt tabs, additionally present gas throughout a half marathon. These meals are simpler to seek out and cheaper than sports activities merchandise, however they aren’t formulated with the precise quantity of carbs and electrolytes you want through the race. So you’ll have to do some experimenting to ensure you incorporate some sodium into your fueling.
Are power gels unhealthy for you?
Since power gels are largely sugar, many athletes surprise if they’re unhealthy. However, utilized in the proper manner, power gels are a useful fueling instrument.
The physique wants sugar from power gels for longer endurance actions, and in these circumstances, they’re useful and never unhealthy for you. The sugar is shortly ingested into the bloodstream to feed the working muscular tissues. The sugar is used shortly and doesn’t sit round within the physique or flip to fats. Nonetheless, power gels usually are not crucial for non-athletes or train that’s shorter than 60 minutes.
What number of gels for a half marathon
Absorb 30-60 grams of carbs per hour throughout a half marathon. Some folks depend on their pre-workout meal to gas the primary hour of the race, nevertheless it will depend on how you are feeling. In case you’re fatiguing shortly, chances are you’ll need to eat a gel earlier than you hit the 60-minute mark.
Every gel has about 20 grams of carbs, so eat 1-3 gels per hour, primarily based in your measurement and exercise stage. In case you’re smaller, chances are you’ll really feel positive with simply 30 grams of carbs per hour. However when you’re bigger or run intensely, chances are you’ll profit from the upper vary.
Pattern gel fueling technique for half marathon
The quantity of gels consumed throughout a half marathon is completely different for everybody, primarily based on measurement, velocity and abdomen tolerance. So let’s take a look at a number of completely different fueling situations:
30 grams of carbs per hour (decrease body weight runners)
2:30 half marathon: 4 gels = 80 grams of carbs; roughly one each 40 minutes
- Devour 1 gel at miles 3, 6, 9 and 11
2:00 half marathon: 3 gels = 60 grams of carbs; roughly one each 40 minutes
- Devour 1 gel round miles 4, 8 and 11
1:30 half marathon: 2 gels = 40 grams of carbs; roughly one each 45 minutes
- Devour 1 gel at miles 6 and 11
60 grams of carbs per hour (bigger or extra intense runners)
2:30 half marathon: 8 gels = 160 grams of carbs; roughly two each 40 minutes
- Devour 2 gels at miles 3, 6, 9 and 11
2:00 half marathon: 6 gels = 120 grams of carbs; roughly two each 40 minutes
- Devour 2 gels round miles 4, 8 and 11
1:30 half marathon: 4 gels = 80 grams of carbs; roughly one each 45 minutes
- Devour 2 gels at miles 6 and 11
However, that is extremely individualized primarily based in your measurement, exercise stage and what your abdomen can deal with. Follow the quantity of gels and timing of them throughout lengthy coaching run to seek out the correct amount for you.
In case you use caffeinated gels, alternate with non-caffeinated so that you don’t overdo it. Caffeine could be harsh on the system, particularly the digestive tract, so follow moderation. As well as, attempt to drink not less than 12-16 ounces of water per hour to compensate for sweat losses and regulate physique temperature.
Gels versus gummies
Gels and gummies have completely different carbs and electrolytes composition. A pack of gummies has about 40-50 grams of carbs and not less than 100 milligrams of sodium, and gels have half these quantities. Gummies are tougher to eat throughout train too.
Personally, I gas longer runs with Clif Shot Bloks, and I don’t thoughts chewing them whereas operating. Strive each choices to determine what works greatest for you.