Running Gels
Running gels are a convenient and effective way to fuel your body during endurance activities like long-distance running, cycling, and marathons.
WHAT ARE RUNNING GELS?
Running gels are packed with fast-absorbing carbohydrates and essential electrolytes, running gels provide the energy and hydration you need to keep going strong. Whether you're tackling a short run or a full marathon, these gels are designed to give you a quick and reliable energy boost.
WHAT DO GELS DO FOR RUNNING?
During intense physical activity, your body depletes its glycogen stores and loses electrolytes through sweat. Running gels act as a portable source of energy, delivering fast-digesting carbohydrates to replenish glycogen and electrolytes to support hydration. These gels are ideal for maintaining performance, reducing fatigue, supporting muscle recovery and helping you power through to the finish line. If you’re looking for products to enhance your running performance, explore the Energy and Performance collection at ASN.
HOW TO USE GELS FOR RUNNING?
Using running gels effectively can make all the difference in your performance. Most runners take their first gel 45–60 minutes into their run and follow up every 30–45 minutes, depending on the intensity and duration. Always pair your gels with water to aid digestion and absorption, especially with non-isotonic gels. To learn more about effective fuelling strategies, read our blog titled Fuelling Your Runs: A Complete Guide to Running Gels.
DISCOVER RUNNING GELS FOR RUNNING
At Australian Sports Nutrition, we stock a wide range of running gels to suit all preferences and dietary needs. From trusted brands like Endura and Science in Sport (SIS), you’ll find options that include caffeinated energy gels for mental focus, natural energy gels for a cleaner fuel source, and isotonic gels for easy hydration. If you’re looking for specific solutions, such as Endura Gels or Science in Sport (SIS) Gels, ASN has everything you need to perform at your best.
If you’re curious about how running supplements or running gels can benefit your training or need advice on choosing the best option, explore our FAQs, which answer questions like: What are the best energy gels for running? How often should I take energy gels during a marathon? Are there natural alternatives to commercial running gels?
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Running Gels FAQs
What are the best energy gels for running?
The best energy gels for running depend on your specific needs, but research highlights carbohydrates as the most effective ergogenic aid for improving performance in long-distance events. Carbohydrates provide sustained energy and help prevent glycogen depletion, making them ideal for endurance running (Peeling et al., 2019). Popular options include Endura and Science in Sport (SIS) which combine fast-digesting carbohydrates with electrolytes for optimal fueling.
How often should I take energy gels during a marathon?
Energy gels are typically consumed every 30 to 45 minutes during a marathon to maintain glycogen stores and delay fatigue. According to research, carbohydrate ingestion can improve performance by approximately 4.1% in events exceeding 15km (Peeling et al., 2019). Pair gels with water for optimal digestion and absorption, and experiment during training to find a schedule that works best for you.
Can energy gels cause stomach issues?
While energy gels are designed for easy digestion, some runners may experience gastrointestinal discomfort, especially if consumed without water or during high-intensity runs. Research suggests that tolerance to carbohydrate-based supplements, such as gels, can vary between individuals, making it essential to test them during training (Peeling et al., 2019). Sodium bicarbonate, another common ergogenic aid, may also cause GI issues, so it’s important to monitor individual tolerance.
Are there natural alternatives to commercial running gels?
Yes, natural alternatives include honey, dates, or homemade carbohydrate mixes. While these options can provide the carbohydrates needed for energy, commercial running gels often offer added electrolytes and precise dosages for optimal performance. Studies suggest that carbohydrate intake, whether from natural or commercial sources, is a key factor in improving endurance performance (Peeling et al., 2019).
How do caffeinated gels affect running performance?
Caffeinated gels can improve performance by stimulating the central nervous system, which reduces perceived exertion and delays fatigue. Research has shown caffeine to enhance performance across various running distances, with an average improvement of 1.1% (Peeling et al., 2019). However, excessive caffeine intake may cause jitteriness or stomach discomfort, so it’s important to test your tolerance during training.