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Energy Gels: How Many Should You Take During a Race?
And in practice?
The amount of carbohydrates to be consumed during a race depends on the duration and intensity of the effort as well as the tolerance of the runner. It is possible to train one’s ability to use carbohydrates during effort and thus improve one’s tolerance. When you get used to consuming carbohydrates during exercise, the number of carbohydrate carriers in your body increases, making it possible for you to absorb more carbohydrates at a time. On the contrary, when we are not used to it, our ability to absorb carbohydrates is lower, which can cause gastrointestinal problems such as bloating, nausea and diarrhea. Thus, it is crucial to practice your nutritional strategy ahead of time and during your training period, at least once a week, for long outings or intense trainings. Our body can take several weeks to adapt, hence the importance of starting well before the date of the race. It is also important to experiment with different types of drinks and gels to find the ones that work for you, as their effects can vary from a person to another. Some people may be more sensitive to fructose, especially people who suffer from irritable bowel syndrome (IBS) or runner’s diarrhea. In this case, it would be better to choose gels that do not contain fructose.
Don’t hesitate to try one of our homemade energy gel recipes :
References
- Burke L. and Deakin V. (2015): Clinical Sports Nutrition, 5th Edition. McGraw-Hill Education, 828 pages.
- Jeukendrup, A. (2015) Carb mixes and benefits. http://www.mysportscience.com/single-post/2015/05/14/Carb-mixes-and-benefits
- Jeukendrup A. (2011) Nutrition for endurance sports: marathon, triathlon, and road cycling. J Sports Sci, 29 Suppl 1, S91-99.
- Jeukendrup A. (2014) A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med, 44 Suppl 1, 25-33.
- Jeukendrup A. (2017) Energy bars, gels or drinks? http://www.mysportscience.com/single-post/2017/09/18/What-is-better-energy-bars-gels-or-drinks
- Jeukendrup A. (2015) 3 gels per hour for the marathon? http://www.mysportscience.com/single-post/2015/01/28/3-gels-per-hour-for-the-marathon
- Jeukendrup A. (2015) Is more carbohydrate better during exercise? And how much is too much? http://www.mysportscience.com/single-post/2015/05/23/Is-more-carbohydrate-better-during-exercise-And-how-much-is-too-much
- Hansen EA et al. (2014) Improved marathon performance by in-race nutritional strategy intervention. Int J Sport Nutr Exerc Metab, 24(6),645-55.
- Jeukendrup A. (2017) How intestinal absorption adapts to diet and the implications. http://www.mysportscience.com/single-post/2017/03/25/How-intestinal-absorption-adapts-to-diet-and-the-implications
- Jeukendrup A. (2017) Training the gut for athletes. http://www.mysportscience.com/single-post/2017/03/25/Training-the-gut-for-athletes
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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