![]() ![]() I’ve done my fair share of trial and error with bars, chews, and gels. I’ve got seven marathons under my fuel belt and way more half marathons than I can count. We know you rely on recommendations from fellow runners and the experts at Runner’s World to point you in the right direction. When searching for the perfect running gear or nutrition, it can be hard to know where to start. Here’s a rundown of some of our favorite energy gels according to what you’re looking for. ![]() Of course, you want to try your fuel (and fueling plan) in training before you toe the line on race day. It’s also crucial to consume with water, to help your body digest the high amount of sugar hitting you at once. In order to keep from bonking, you’ll want to consume about 100 calories and 25 grams of carbs (that’s generally one gel pack) every 30 to 45 minutes for runs 60 minutes or longer, Bede says. (After all, you don’t want to feel like you’ve chugged a cup of coffee every half hour… right?) But Bede says it might help your GI tract to alternate between caffeinated and non-caffeinated gels throughout activity. Ready, Set, Fuel: The Best Energy Bars for Runners | How to Fuel a Race | The Right Way to Carb-Load Before a Big RaceĬertain gels also provide caffeine, which can help make those later miles feel a little easier. If you’re a salty sweater-your clothes are covered in white salt after a run or your skin feels gritty once the sweat dries-find a gel with at least 100 milligrams of sodium, says registered dietitian Pam Nisevich Bede, owner of Swim, Bike, Run, Eat. Many gels also offer electrolytes, which become crucial on long runs, especially in warm weather. For quicker absorption, look for brands that have two different forms of carbohydrates, such as glucose and fructose. Energy gels are made up of mostly simple sugar, which is your body’s preferred source of fuel during exercise. What Are Energy Gels?Įnergy gels, or running gels, are designed to top off your glycogen stores that get depleted during long-distance running. But before you pick your poison, there are a few things you should know about energy gel nutrition. Why? Efforts over 60 minutes require you to start replenishing calories lost. But the gooey nutrition is a staple in fuel belts for marathoners and half marathoners everywhere. Get a group of runners together, and you’ll find as many opinions about gels as there are people-and they’re not always flattering. ![]()
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