Discover the benefits and drawbacks of energy gels for marathoners. Learn how to use them effectively without causing gastrointestinal distress.
Energy gels have become a staple for many endurance athletes, particularly during marathons where they are estimated to be used by over 70% of participants. However, their effectiveness and side effects remain controversial among scientists and some runners themselves. Sebastian Sawe's impressive performance at the 2026 London Marathon suggests that energy gels can indeed provide a quick boost in energy.
Historically, athletes have relied on various foods to fuel their athletic feats, from simple sugars like lumps of sugar or coffee, to more complex options such as chocolate, beer, wine, and even egg whites. However, scientific research has shown that carbohydrates are the most effective source for prolonged endurance exercise. This led to the development of energy gels in the 1970s.
Energy gels consist of precise blends of maltodextrin and fructose encapsulated in a hydrogel form, designed to provide a fast and concentrated source of carbohydrates during long races or training sessions. Despite their convenience, not all athletes find them beneficial due to potential side effects such as gastrointestinal discomfort.
A 2010 study found that gels and sports drinks deliver carbohydrates at the same rate, suggesting that there may be no real advantage in using energy gels over other carbohydrate sources like sports drinks or sugary foods. However, gels offer portability and precision, making them a popular choice among endurance athletes.
To use gels effectively, it's important to consider your run duration. For shorter races under 60 minutes, gels are not typically necessary. During longer runs of 60-90 minutes or more, aim for around 30-60 grams of carbohydrates per hour. Even if you don't feel hungry, taking small amounts regularly can help maintain energy levels.
For very long races lasting over two hours, consuming around 60-90 grams of carbohydrates per hour is recommended. A mix of glucose and fructose appears to be most effective when intensity is high.
It's crucial to test gels during training sessions before using them on race day. Some individuals may experience gastrointestinal issues with gels, which can vary depending on the brand or type consumed. If you find that gels cause discomfort, switching brands might help alleviate these symptoms.
While energy gels are convenient and provide standardized dosing, they may not be suitable for everyone. For those who experience gastrointestinal distress, simpler options like sports drinks, sugary foods, bread, fruit, sugar lumps, bananas, dates, or rice cakes can also serve as effective carbohydrate sources during long runs.
Ultimately, while energy gels remain a popular choice among endurance athletes due to their convenience and precision, it's essential to consider individual tolerance and effectiveness before incorporating them into your training regimen.
