Energy gel is a glucose product made for endurance athletes. The gel can help replenish carbohydrate levels in the blood and brain during a race. The gel density of the gel is made to be easily digested by your stomach when digestion is slow to help provide more energy into movement. You need to test the energy gel before taking part in a big race and follow the directions set by the marathoner.
Step
Part 1 of 3: Buying Energy Gel
Step 1. Choose several different gel flavors
Your stomach can often feel queasy during a race, so you shouldn't choose a flavor that your stomach doesn't like when you're not competing.
Step 2. Look for a gel product with a maltodextrin/fructose mixture and a brown rice syrup mixture
Even if you think that natural products are better, synthetic gel products can give you better results.
Step 3. Try chewing the gel
Gels are usually easier for the body to digest, because chewing requires extra work from the mouth and digestive system. However, some runners, cyclists, climbers and other athletes enjoy the improved taste of the chew.
Part 2 of 3: Testing the Energy Gel
Step 1. Plan several long practice sessions during which you can test the taste, texture and effect of the gel
Step 2. Always carry water with you at all times
You should take the energy gel with a sip or two of water.
Step 3. Try fruity, chocolate and vanilla flavored gels
You won't know what feeling your body wants until you test it in the middle of a workout.
Step 4. Try the rocket fuel energy gel in the last 20 minutes of the race
Don't eat this type of gel beforehand or you'll run out of steam before you reach the finish line. Not everyone is suitable for this type of gel.
Step 5. Choose a gel that gives a visible impact about 3 to 15 minutes later
Most runners describe this as a “second wind” and the results will show.
Part 3 of 3: Using Energy Gel during the Race
Step 1. Eat a healthy breakfast before race day
Even if the gel is eaten 30 minutes before the race, it is much better to fill your body with less simple sugars so you can build solid space for both complex and simple carbohydrates. Gels are simple carbohydrates and are made to keep you going, not helping you get started.
Step 2. Wait for 45 to 60 minutes before starting to eat the gel
Your carb space will last for 90 to 120 minutes, depending on your stride speed. Take some time to get a comfortable pace, then eat the gel.
Step 3. Time the gel so that you eat it just before drinking the water
You will need to drink a few sips of water to swallow and digest the gel. Don't eat energy gels without water and never take them with sports drinks.
Step 4. Eat another gel every 30 to 60 minutes of race time
Read the instructions for using the gel before you race to see how many servings you need to eat. You're better off eating more gel at the start of the race than towards the end of the race, as digestion can stop completely near the end of the race.
If you know that digestion has stopped completely and you have difficulty even drinking water near the end of the race, then don't eat the energy gel near the end of the race. You may regurgitate the gel because your stomach is unable to digest it
Step 5. Adjust the portion of the gel if you have a sensitive stomach
Runners who are susceptible to disease should eat a third of the gel every 20 minutes starting from the start of the race. Choose the gel flavor carefully and avoid using the gel near the end of the race.
Step 6. Eat another portion of the gel a few minutes after the race ends if you experience extreme fatigue
The gel can help you to recover your body. Start eating more complex carbohydrates at your next meal.
