If you’re taking on a sporting challenge this year, like the adidas Manchester Marathon, and you’ve already started thinking about your training, you’ve no doubt heard about energy gels at some point and might be wondering… are they right for me? 

There is no easy answer, but as one of the UK’s leading manufacturers and suppliers of energy gels, HIGH5 will do their best to help demystify some of what you may hear about them. 

WHAT ARE ENERGY GELS? 

Energy gels provide energy to your muscles while training. They provide a compact burst of carbohydrate, allowing you to exercise for longer without depleting your energy stores. Energy gels are a popular choice for athletes seeking a quick and convenient energy boost during endurance sports. 

GUIDE TO ENERGY GELS DURING MARATHON TRAINING

• WHAT DO THEY DO?

Energy gels provide a compact burst of carbohydrate energy, ideal for endurance sports. Our muscles’ glycogen stores can only last for about 90 minutes and will need to be replenished if you’re exercising for longer than this. The depletion of muscle glycogen is commonly known as “hitting the wall”. Gels are designed to be easy to consume on the move, making them a favourite among runners and cyclists alike.

• WHEN TO TAKE ENERGY GELS?

Consuming energy gels depends on your activity’s duration and intensity. Generally, it’s best to take an energy gel 60–90 minutes into your workout to replenish energy stores before they deplete. For longer activities, you might need up to three gels per hour, balancing these with other energy products such as Energy Bars or an Energy Drink.

Remember, it’s important to trial any nutrition strategy during training to avoid gastrointestinal discomfort and ensure the best event-day experience.

 

WHAT TO CONSIDER

You may have heard that gels give some people stomach issues. As gel science has improved over the years, this has become less of a problem, however, if you’re still unsure, there are a few golden rules to follow when starting out: 

1. DON’T TRY SOMETHING NEW ON EVENT DAY

It’s always wise to try gels first during training. This helps you find a gel that you like the taste of, goes down easily, and agrees with you. Doing this in training gives you the chance to experiment without impacting your big event day. 

2. AVOID CONSUMING THE WHOLE GEL IN ONE GO

If you’re prone to a sensitive stomach or have had issues with gels in the past, this may be more to do with how you’re taking your gel rather than which gel you’re using. We recommend taking small amounts over the course of a minute or two once the gel has been opened, as this is much gentler on your stomach.

3. CHECK WHAT’S ON THE ROUTE AT YOUR CHOSEN EVENT

Most large event have feed stations across their routes, including the adidas Manchester Marathon. These are a great way to supplement your gels as part of your event-day nutrition plan, and can be a boost. It’s always a good idea to check who the nutrition partner is at any specific event and familiarise yourself with the product during training — as mentioned earlier, you don’t want to be trying anything new on event day.

COMMON QUESTIONS

Below are typical questions that people ask before using gels. Consider these before stocking up for your training. 

Not all gels are the same. There are thicker-textured gels available, which some people prefer. If thick gels aren’t your thing, HIGH5 gels sit on the thinner end of the texture scale, with Energy Gel Aqua being the thinnest on the market. With a texture more like a drink than a gel, they’re often described as a refreshing boost by customers. 

WHY WOULD I CHOOSE A GEL OVER FOOD?

Due to the simple carbohydrates in energy gels, your body can process them into energy much more easily. With food items, your body must first break them down into simple carbohydrates before they can be used, and this process itself uses up energy.

HOW LONG DO ENERGY GELS TAKE TO KICK IN?

Energy gels typically start working within 5 to 15 minutes after consumption, as the body quickly processes the carbohydrates and directs them into the bloodstream. The speed can vary depending on the type of gel; isotonic gels may be absorbed faster due to their formulation, which closely matches the body’s fluid balance.

 

With the adidas Manchester Marathon fast approaching, now is the perfect time to start practising your event day nutrition in your training. Understanding how and when to use energy gels will help you arrive at the start line feeling confident, fuelled, and ready to enjoy every mile.  

#HIGH5FUELLED