In addition to many kilometers of build-up, interval training, and strength training , running a marathon also requires a good nutrition plan. Energy gels are rich in carbohydrates and electrolytes and provide an easy way to consume/consume the fuel needed to support your body for the demands of 42,195 km.
Energy gels are easy to carry in a drinking belt, shorts or short tights and you can easily take them during running, cycling or other endurance sports. Research shows that you need about 30 to 60 grams of carbohydrates per hour when running a half marathon or marathon. The amount can be slightly higher, around 60-90 carbohydrates per hour, if you are doing an ultra distance.
If you divide that amount by the number of carbohydrates in your gel (most contain about 20 to 25 grams, depending on the flavor), you will need two to three gels per hour during a half marathon and marathon, depending on how long it takes you to finish.
| Duration of the competition | Gels per hour | Total number of gels |
| 1.30 hour | 2-3 per hour | 3 – 4 gels |
| 2.00 hour | 2-3 per hour | 4 – 6 gels |
| 2.30 hour | 2-3 per hour | 5 – 7 gels |
| 3.00 hour | 2-3 per hour | 6 – 9 gels |
| 4.00 hour | 2-3 per hour | 8 – 12 gels |
The amount of carbohydrates depends on the brand of gels you use, so pay close attention to this
While each brand of energy gel has its own composition and benefits (try different brands and gels in training and shorter race distances to see what works best for you leading up to race day), here is a general recommendation for the marathon distance.
Why gels when running a marathon?
We have a supply of carbohydrates stored in our body, but the supply is limited: about 500 grams or 2000 calories of carbohydrates, to be precise. When you do moderate to intense exercise in training or in a competition, most people use that amount of carbohydrates and you get exhausted at glycogen level. When your body has no or insufficient energy left, also known as the man with the hammer, you have to get back to speed. This is after about two to three hours, of course depending on your running speed and fitness. To prevent yourself from hitting the wall, you have to replenish those carbohydrate stores.
The longer you exert yourself, for example during an ultramarathon, the more calories you burn over a longer period. To prevent a deficit, it is important to consume as many calories as possible without overloading your system. Therefore, try to replenish the calories you burn as effectively as possible. Not too much, but enough to prevent total exhaustion. When using energy gels during a race, ensure you drink enough fluids so that they can be absorbed more easily.
Test your nutrition strategy
While the recommended amounts work well for many runners, it is important to note that every runner/athlete absorbs and uses carbohydrates at a different rate. Therefore, it is important to listen to your body.
- If you finish a match with a good feeling, you probably have the right tuning
- If you feel exhausted at the end, try adding 15 grams of carbohydrates per hour.
- If you still have energy but are experiencing gastrointestinal complaints, you probably ate too much, didn't drink enough water, or experimented with different sports nutrition.
That’s why experimenting during training is key. You want to learn at least a few weeks before the race what flavors you like best, what brands you like best, and how to take an energy gel on the go.
In addition to practicing the type of gels you use on race day, practice taking the gels at the pace/time unit you want to maintain during the race. If you plan to take a gel every 30 minutes, do so during your long runs.
Frequently asked questions about energy gels
Are energy gels suitable for beginner runners?
Energy gels are particularly useful for longer distances, starting from approximately 60 to 90 minutes of running. For beginner runners running shorter distances, they are usually not necessary. Are you training for a longer period towards a half marathon or marathon? Then energy gels can help maintain your energy levels and improve performance.
Can you use energy gels without water while running?
It is possible to use energy gels without water, but this is generally not recommended. Water helps with better absorption of carbohydrates and prevents stomach and intestinal issues. Especially during longer distances, it is wise to combine each gel with a few sips of water for optimal effect.
