![]() I aming to run the marathon in under 7 hours Hi I am doing my first marathon in 9 weeks time I have been using sis gels but not sure how often I should be taking them Experiment with them and follow your gut instincts. None are intensely caffeinated, so you're not going to get the shakes! I don't drink coffee, so I use these gels in rotation with others - if I'm out for 3 hours I'll take 2 gels with caffeine and 2 without. They work best if you don't have much caffeine in your diet - if you have 3 cups of coffee a day you're barely going to notice these gels, if you don't drink coffee they will give you more of a buzz. You can use caffeinated gels for any distance. Try a couple of different ones and see what appeals to your tastebuds (this is important - if you like the taste you will welcome the nutrients into your body better) and what sits well in your stomach. Everyone is different, so experimenting with the gels is the solution. ![]() When it's hot and you're more in danger of dehydration, even if you're on a 2 hour plus run, I'd take a mix of isotonic and pure energy gels so you're getting enough salts to support hydration. If you've not got water, stick with the isotonic gels as they have a balance of energy and rehydration. If you're carrying water with you, any of the gels will work well. For runs of over an hour - treadmill or streets - you can take a gel at around 40mins and then every 30mins after that. For gym sessions (assuming these are mixed sessions and not an hour on a treadmill), I'd keep with water, that should be all you need as long as you're not hungry going into the session. If you need a snack before you do your run or gym session - you should eat something within 2 hours of exercise, so if lunch was at 1 and you're working out at 5 you want a snack so you've got enough energy to make the most of your session - you can use a gel but I'd go for half an energy bar (Clif bar or Maurten solid). Hi Georgina, You won't need gels until you work up to an hour of exercise - your body will have fuel for shorter runs / gym sessions. Just wondering if you have advice? Also regarding the gels are caffeine more for when you can run far distances and the isotonic better for everything else? As I’m wanting to buy some of the High five Aqua gels just unsure which to buy, and could I use these for the gym? Thanks :) Ideally consume gels at the same time periods in training and racing. Not only will you aid recovery times by using gels on your training runs but your stomach will get used to the pattern of absorption. The more you follow an energy gel nutrition plan during your training, the better it will go on race day. This way you still get some energy benefit without your stomach being overloaded. Once your stomach starts to recoil from gels, try taking a quarter of the gel every 15 minutes, rather than pushing it down all at once. If your stomach tends to shut down in the later stages of a long race, try to take on gels before that happens, so you have some stores to pull on. Note there is a limit to how much carbohydrate the body can absorb – if you take too many gels, you won't be able to absorb the energy but just have a stomach full of energy gel (which isn't so nice). Most races provide water, so it is safer to rely on your own gels rather than hope what’s offered at a race suits your needs. If you get 40grams of carbohydrate from a 500ml energy drink, one additional energy gel of 25 grams will take you up to the 70g target. It depends if you are also taking on energy drinks. One or two energy gels every hour of training / racing can be an effective way of meeting your carbohydrate needs. A 70Kg runner can absorb 70 grams of carbohydrate in an hour. As a rough guide you can take on 1 gram of carbohydrate per Kg of bodyweight per hour. ![]() It is always best to check the manufacturer's recommended suggestions. Taking gels during longer training sessions will help to maintain your energy and performance. How many to take? / When to take? / Different types / Pitfalls / Brandsįor periods of exercise under an hour it is unlikely you will need extra carbohydrate, your body’s stores will be sufficient. Exceptions are Isotonic gels that are less concentrated but also provide less energy. Otherwise, you may find yourself becoming dehydrated. (The body needs water to digest carbohydrate). Therefore they need to be used diluted with some plain water. Most energy gels are based on maltodextrin which directly provide glucose to your blood stream and provide an easily absorbable form of carbohydrate.Įnergy gels are effectively concentrated energy drinks. Energy gels offer a concentrated source of energy, making it easier to replace lost energy stores whilst training and racing. ![]()
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