Energy gels for endurance

Pushing the wall

During an effort lasting more than an hour, the glycogen reserves in the muscles and liver gradually deplete: this is the famous wall that marathon runners hit, the craving of cyclists. Energy gels, a concentrated form of carbohydrates in a small format, provide quickly available energy without the need to chew, helping to maintain pace until the finish line.

Staying hydrated

Endurance nutrition also includes:

• Drinks.

All endurance nutrition can be found on the endurance page.

The right rhythm of intake

A gel generally provides twenty to twenty-five grams of carbohydrates. You take the first one after forty-five minutes to an hour of effort, then one every thirty to forty-five minutes, aiming for sixty grams of carbohydrates per hour, up to ninety for trained athletes. Gels combining glucose and fructose are better absorbed. Caffeinated gels provide a boost at the end of the event.

Digestion and hydration

A classic gel is always taken with a few sips of water to aid digestion; isotonic gels, which are more liquid, can be consumed without drinking. The golden rule: never try a new gel on race day. Test it out during long training runs to assess your digestive tolerance and your preferences, and keep the empty packets until the next collection point.

Good deals

Good deals can also be found in good deals, promotions, clearance, sales, and Black Friday. The new arrivals feature the latest collections, and items shipped in 24h are prepared and dispatched within 24 hours. The key events of the year follow a stable order: Black Friday in late autumn, the year-end holidays, winter sales, spring French Days, followed by summer sales and the back-to-school season.

Frequently asked questions

How many gels should you take during a marathon?

Count on one gel every thirty to forty-five minutes from the first hour, which means four to six gels depending on your pace. Test this rhythm in training before race day.

Should you drink water with an energy gel?

Yes, except with an isotonic gel, which is already diluted. A classic, highly concentrated gel should be accompanied by a few sips of water to ensure proper absorption and to avoid intestinal issues.

Caffeinated gel: when should it be taken?

Reserve it for the second half of the effort or during moments of decreased alertness for its stimulating effect. Do not overdo it and test it out in training since caffeine isn’t suitable for everyone.

How can you avoid stomach pain with gels?

Get your body used to it by testing your gels during long runs, never for the first time on race day. Take them with water, in small amounts, and stick to the flavours and textures that you tolerate well.

Is a gel useful for a one-hour outing?

For efforts of less than an hour, glycogen reserves are usually sufficient: a gel is not necessary. It becomes useful beyond that, in running, trail, cycling, or triathlon.