Running gels are concentrated carbohydrate supplements designed to provide quick energy during endurance activities. They primarily contain maltodextrin, a rapidly absorbed simple sugar that helps maintain blood glucose levels during long-distance running.

Effectiveness Research shows mixed results. While a 2006 study found minimal impact on half-marathon performance, a 2014 study showed marathon runners using scientifically-formulated nutrition (including gels) finished about 11 minutes faster on average.

When to Take Running Gels

For Half Marathons:

• First gel: 45 minutes into the race
• Additional gels: Every 30-45 minutes
• Total needed: 1-2 gels for 2-hour runners, 2-3 gels for 3-hour runners

For Marathons:

• First gel: 45 minutes into the race
• Additional gels: Every 30-45 minutes
• Total needed: 4-6 gels depending on pace

Best Practices

• Take with water for better absorption
• Don't exceed one gel per hour
• Test during training, never try new brands on race day
• Take gels before energy depletion occurs

Potential Risks

• Digestive issues
• Sugar crashes
• Not a substitute for proper nutrition
• Some may experience nausea during intense exercise

How to Carry Gels

• In pocket
• Tucked in waistband or sports bra
• Running belt or bag
• Attached to water bottle with elastic band

Energy gels aren't inherently harmful when used correctly, but they should complement, not replace, a balanced nutrition plan. Success depends on finding the right product, timing, and frequency that works for your body through proper training.

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