Are Energy Gels Worth It?

Are energy gels an essential for distance runners?

Some of us swear by energy gels and others have never tried them. The further you run the more relevant they become. We explore the ins and outs of energy gels and debate if they are worth the effort and the cost. They don't come cheap, but are they worth the money?

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What are they?

Energy gels are a powerful tool for athletes looking to replenish their energy stores during training or events. However, it's important to remember that they should always be diluted with plain water to ensure proper digestion and avoid dehydration. Isotonic gels are a good alternative for those looking for a less concentrated option, as they have already had water added. These gels are based on maltodextrin, which provides glucose directly to the bloodstream for quick absorption. So, if you're looking for a convenient and effective way to replace lost energy, energy gels are the perfect solution. Just remember though that you need to stay hydrated and dilute as needed.

When and how many should you take?

As a general rule you should take one to two per hour, but only for longer sessions or long distance events. If you're running a 10k or training for an hour or less then you don't need them. If you're supplementing gels with energy drinks then you need to cut down on the gels. Don't have too many as your body just won't be able to absorb them and running with a load of unabsorbed gels in your stomach is not great. Aim to take them from around a third to half way through your training session or event. Leave it too late and your body won't be able to process them in the same way and they won't be as effective.

Those who take them regularly do so to avoid hitting the dreaded 'wall' during a race, when the body literally runs out of energy. Being well trained for the event concerned should make sure that doesn't happen though.

So it sounds like they are a real bonus in training and events? They definitely can be if managed well. However, get it wrong and you'll wish you'd left them at home.

It's really important that you train with gels if you are going to take them on race day. You have to get your body used to them. Importantly you need to stick to the same brand. They are all slightly different and if you suddenly use one on race day that you're not used to it could all go horribly wrong. Find out what gels are provided at your next big event and train with it. Most events don't supply gels on the course so you'll need to take your own. To do that you'll need to buy a belt that can slot them into.

How do they work?

Gels work by immediately raising your blood sugar level and you need to manage the timings really well. You will feel an immediate boost and some runners can become over reliant on them and you end up craving them on a longer run. They are no substitute for training.

How do you take them?

They can be extremely messy. Not only can you end up squeezing gel all over your face and elsewhere (getting it right is a skill). The best approach, especially given that you need to dilute them with water, is to wait until you get to a water station. Grab some water from one of the volunteers, drink what you need, and then take your gel. Wash it down with a bit more and you're all set. It's far better to go through this process when you're stationary than trying to do it on the run. When you're finished look for a bin and get rid of the packaging. If they aren't disposed of correctly in events they can be a real hazard to other runners. Who wants to slip on one of these?

Some gels contain caffeine and this can be a good and bad thing. It can be a stimulant but also make you go to the toilet more often. If you decide to go with this option make sure you train with them, just like you will with any of them.

The cost?

And then there is the cost. They can be an expensive luxury. It's not just the cost on race day but also the cost of using them in training, which you must do. If it's a one-off situation to help you get through your only big city marathon then it's not a big issue, but if it's to be an ongoing part of your long distance running career it could cost you a significant sum.

Give them a go and see what you think, but remember that it's all about how effectively you train. Really well prepared runners don't always need them.