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The best running gels and how to use them in your workout

Crossing the 90-minute mark makes running a very different proposition. Instead of going out the door with the bare necessities and having the freedom to go wherever you want, you need to plan your diet and tune your route to refueling.

Planning your diet before, during and after a long run is the key to getting through it in the quickest and most enjoyable way. This is especially true for races where you may be looking for a PB. It's important to plan your diet for all half marathon distance races or more, and even for shorter trail races if they take more than 90 minutes.

In the past, people only had to sip water for a long time and eat half a bar of chocolate. Nowadays even amateur runners can enjoy the benefits of professional products, with running gels being the best option for many people to survive long runs in the most efficient way possible.

Why do people use running gels? [1

There There are many ways to do this. Sports drinks, energy bars, and dry fruits are all options, but many people think that the best way to recharge is energy gel. These usually contain 20 to 30 mg of carbohydrates, can easily slide into a treadmill and can be consumed quickly without injuring the crotch.

Which types of gel are there?

All energy gels have the same purpose to help power your run, and although there are different shapes and sizes, there are two main types: isotonic gels and energy gels.

Isotonic gels are premixed with water, which means they are not only more fluid and lighter to take with them, but also that you do not have to worry about carrying water during a race or eating the gels near a water stop , The downside is that they are a bit bulkier.

Energy gels, on the other hand, only pack a load of carbohydrates. This type could be stickier – some of them are hard to get without water – but you can pack more in a small racing belt and reduce the weight of the stretcher. The trade-offs are that they must be used in races at water stations or take water on long training runs.

Both gels also have options that include caffeine, which may be very welcome in the final stages of a marathon for added mental boost.

How many will you need for a race?

The general advice is to put your first gel somewhere between 45 and 60 minutes into a race and then take it every 45 minutes from then on. You do not want to wait until you feel pinched before you take it – until then it's too late.

Even if you can fly through a half-marathon in 90 minutes or less, it's worth taking a gel at the 45-minute mark to make sure you have the energy for the last few miles.

In marathons, most people have to carry five or six gels with them. You can reduce the strain by checking which gels you can take during the race. For example, at the London Marathon, there are two Lucozade sports stops where runners can grab their jellies.

Many people like to use water – also isotonic – so you can try to stop them during a race. Do not wash a gel with a sports drink. You are just asking for an unpleasant sugar overload that your stomach is not welcome to.

It's also important to test your gels before the competition day. Different people respond differently to each product, so you need to make sure that your stomach can handle the brand and the frequency with which you take it.

The Best Running Gel

Maurten Gel 100

The gel used by Eliud Kipchoge, when he broke the world record in marathon, a little bit different from anything else on this list. Part of it is the weird consistency – it's firm enough to bite off chunks instead of drinking a syrup, but the key difference is that the hydrogel does not bother your stomach like a standard gel because it passes right through and gets absorbed in the small one instead intestine. If you avoid the use of gels due to past gastrointestinal problems, Gel 100 is worth a try, although it is more expensive than other options. Each 40g gel contains 25g of carbs, and Maurten claims that the ratio of glucose to fructose means you can consume up to 100g of carbs per hour.

Taste Test: The texture shares the opinion, but we enjoyed a bit of biting off the gel and let it dissolve in our mouth a little before swallowing. On the one hand, this reduces the risk that sticky syrup gets on one's hands during a run, which is annoying. The gels come in only one variety and have not much flavor, just a vague sweetness, and they do not need to be washed off with water to rid the mouth of residues.

Buy at Amazon | [194559009]

These isotonic gels contain 22 grams of carbohydrates and are A good option if you do not want to take your gels with water. They are fluid enough to easily consume during a run, even if their bulky size would result in the choice of a larger treadmill.

Taste Test: SiS has a wide variety of flavors, including many caffeinated options and some with added electrolyte. The texture is both watery and lumpy, which sounds worse than it is, and they slide down with minimal effort. The flavors are less spicy than the carb-only gels, so your teeth will not tingle from the pile of sugar.

Our favorite flavor: Berry Caffeine Gel

Buy from SiS | £ 28 for pack of 18 mixed flavors (currently reduced to £ 16.80)


[19659002] The Leeds brand The Brownlee brothers have a clever idea: two different tear points at the top of the pack. One creates a small hole through which you can drink the gel, while the other makes a big hole for a quick sip, so you can consume to your liking at this time. The selection of seven gels includes two caffeinated options, and each gel contains 20 g of carbs.

Taste Test: There is not a large selection of flavors – a total of five: apple and orange energy gels, pineapple caffeine gel as well as lemon, lime and black currant, both in caffeinated and Non-caffeinated forms are available – OTE has done well to create a mixture that is not so bad and slips off easily.

Buy at Amazon | From £ 22.62 for pack of 20

Buy at OTE | £ 5 for pack of five varieties


These gels are delivered with a straw A welcome innovation or one find little toneless waste of resources, now plastic straws are the environmentally friendly enemy number one. NamedSport definitely offers four different types of sports gel: energy, the no-frills gel; Caffeine, self-explanatory; Glycans with glycine and L-alanine, which seem to be able to absorb glucose in the gel faster; and hydration with added electrolytes.

Taste Test: The flavors are limited to a single gel type, but they are surprisingly unusual – cola lime, lemon zest, tropical and orange. OK, orange is pretty normal, but this is definitely the first time we have tried ice-cream flavored ice cream.

Our favorite flavor: Lemon Ice Tea

Buy at NamedSport | £ 18.75 for pack of 15


A low price is not the only reason to order this Energy to consider gels from Wiggle as they were the simplest non-isotonic option in our tests to take over the move. They are liquid enough to eat without water, though you should always have water and 22 grams of carbohydrates.

Taste Test: There are many different flavors, including caffeinated options. The wiggle gels are not too sticky, but you still have to take them slowly – one drink at a time, not a quick draft.

Our Favorite Taste: Lemon And Lime. They taste like Calpol, delicious Calpol.

Buy at Wiggle | £ 19.99 for 20


These tiny shots of gel containing 22g of carbs are the best Choosing the ones who want to minimize the weight they carry on the run.

Taste Test: Gu is distinguished by the originality of its aroma, which includes Salted Watermelon and Chocolate Outrage. There are also caffeine-rich options. Due to their stickiness, however, the Gu gels are generally not available without water. So be sure to schedule them directly on race day.

Our favorite taste: Espresso Love. Gus's concentrated gels can be very sick, and this coffee-flavored option is the least.

Buy at Amazon | £ 37.99 for 24 mixed flavors


High5's Gel area covers all bases: isotonic gels, straight energy gels, and caffeine-containing gels, each containing 23 g of carbohydrates. The gels are even tested in batches to make sure that you do not accidentally violate the doping rules if this is a problem for you.

Taste Test: You have to give it up here at High5 – even its non-isotonic gels are pretty fluid and easy to consume, and none is so sugar-crappy that they flinch. The isotonic gels that High5 recently renamed Energy Gel Aqua are the tastiest: more like a drink than a gel, making them run down very easily while running.

Our Favorite Taste: Energy Gel Aqua Berry. A triumph – the best tasting gel.

Buy Energy Gels at Amazon | £ 15.99 for 20 Mixed Flavors

Buy Isotonic Gels at Amazon | £ 18.93 for pack of 20

Lucozade Sport

These gels have a distinct advantage for London Marathon Runners will be available on the track at two different stops (at mile 14 and 21.5) so you do not have to carry that many. You need to take them with water, but they contain a hefty 30 grams of carbs.

Taste Test: There are only two flavors – orange and citrus – but both are absolutely tasty. They are stickier than wiggle gels and it took a while for them to go down, but they are certainly easier to swallow than Gu.

Our Favorite Taste: Orange

Buy at Lucozade | £ 26.99 for pack of 24

Nutrition X Energel +

Just like carbohydrates, it's important to replenish your carbohydrates Electrolytes during long runs, as drinking water alone does not refresh vital nutrients such as sodium, potassium and magnesium that are lost in sweat. Most gels contain only carbohydrates, so you'll need to sort your electrolytes separately with a sports drink or hydration, but Energel + from Nutrition X contains them to make hydration easier on the go.

Taste Test: ] You can choose between two flavors: orange and lemon or mixed berries. Both are incredibly sweet, but impressively fluent – you can easily bring them down without water, though you should take water with them so your body can absorb the electrolytes faster.

Our Favorite Flavor: Mixed Berries [19659002] Buy at Nutrition X | £ 34.99 for pack of 24

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