![]() ![]() If you’ve spent enough time training with the gels, you should have a pretty good idea of how often you need to take them. It takes time for your body to digest the gel.Īdjust the time interval between gels as needed. ![]() You don’t want to wait until the 60- to 90-minute mark. When running/riding/racing for longer than 90 minutes, start eating a gel every 15 to 30 minutes or 5 to 7 miles. Your body’s glycogen stores last 60 to 90 minutes, so any workout shorter than 60 minutes likely won’t call for a gel. Some people need only one dose every 7 or 8 miles, while others go hard enough to need one every 5 miles.īut it’s also important to drink water when taking the gel because some gels have a thicker consistency. It can take some trial and error to figure out the right kind of energy gel and the right amount to take. Depending on the workout intensity, you can burn through the glycogen stored in your muscles in 60 to 90 minutes. Energy gels are nutrient-dense gels designed to provide a quick burst of energy to push you through to the end of your endurance activity. Water is always a necessity for hydration before, during, and after endurance activities. What’s the purpose of energy gels compared to water? Here are a few common questions about energy gels and our best answers. Whether you’re cycling or on the last leg of a triathlon, the gel’s package should be easy to open while on the go.įrequently asked questions about energy gels Some people find thicker formulas easier to eat, while others prefer thinner formulas. We considered formulas with different mouthfeels and thicknesses to accommodate different tastes. Energy gels aren’t known for their delicious flavors. Brett Durney, founder and personal trainer at Fitness Lab, noted, “Branched-chain amino acids (BCAAs) ensure that your muscle structures are retained and not broken down.” If you’re trying to build muscle, a gel with some protein and amino acids can aid recovery. Gels with electrolytes like sodium and potassium can also help you stay hydrated. We made sure our picks had roughly 100 calories and 20 grams of sugar. You DO NOT want to feel your guts rumbling as you enter mile 15 of a marathon. “Look at the ingredients list for any ingredients that you are allergic to or that just don’t sit well with you,” says Jody Braverman, an NASM-certified personal trainer. If a product had any questionable ingredients, we didn’t add it to our list. Energy gels come in vegan, organic, and all-natural varieties. The personal trainers we spoke with offered pretty similar criteria to help us find the best energy gels: Our criteria for choosing the best energy gels ![]()
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