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Do runners need performance gels for long runs?

by , 07 October 2015

If you're a runner, there's a good chance you've heard of energy gels, also called running gels - especially if you regularly compete in races. But how do these gels actually help, and is it necessary to use them? Let me fill you in…

Why you should use energy gels for running

Because carbohydrate is stored in the muscles and the blood, your performance on race day relies on using the glycogen stored in the muscle. For glycogen to make its way to the muscles, it must first be digested, make its way through the intestinal wall, and then absorbed by the muscles. This process takes time and isn’t very efficient.
However, gels will often “wake you up” in a very noticeable way because our brain only runs on the glucose stored in the blood. As the muscles start to absorb more blood glucose, the brain gets less glucose and starts to get hazy (you’ve probably noticed this feeling on your long runs, or if you’ve gone for a run without eating enough). 

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Often, a gel will wake you up and help the mind feel energized, but it doesn’t necessarily prevent the bonk in your legs.
In summary, energy gels help replenish the glycogen and calories you’re burning when racing hard. However, they aren’t very efficient or a simple one-to-one replacement, so timing and frequency are critical factors to avoiding the bonk.

Where to find energy gels

  • Buy online
  • Health stores
  • Sports stores

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Do runners need performance gels for long runs?
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