Gel recommendations for Ironman Triathlon?

Asked by: Stephanie Grove

Here’s our review of the best energy gels.

• #1 – Huma Chia Energy Gel. …
• #2 – Science in Sport Go Isotonic Energy Gel. …
• #3 – CLIF SHOT – Energy Gel. …
• #4 – GU Energy Gel. …
• #5 – Powerbar PowerGel Energy Gel.

What are Ironman gels?

Take two Energy Gel or Energy Gel Aqua sachets with 200-300ml water or ZERO around 15 minutes before the start. This is your fuel for the swim. Alternatively, you can also drink 500ml Energy Drink which contains both carbohydrate and electrolytes. It can get hot in a wetsuit so making sure you’re hydrated is important.

What running distance do you need gels?

How often should you use Energy Gels? As your digestion process slows during your run, it’s important not to overload your stomach. Wait around 45-60 minutes between gels, or around 6-7 miles to ensure you don’t intake too much simple sugar at once.

Should I take a gel before a race?

Energy gels should be taken just before or during exercise. They work by immediately raising your blood sugar level. If you are not exercising, the body will release insulin and convert into long term stores (glycogen) actually leading to lower blood sugar levels.

When should I take GU gels?

It comes in a single-serve packet and all you have to do is eat one GU energy gel 15-30 minutes before your training or competition, and another every 30-45 minutes for the duration of the activity. It will help sustain your body’s energy demands for the duration of any activity.

How many energy gels do you need for a triathlon?

How many gels should you consume on longer sessions or racing? The ideal is an individualised prescription or, more likely, through trial and error in training. Start with around 50g of carbs an hour (about two gels) and slowly consume more if you can stomach it over time.

What should I eat during an Ironman run?

During the race, again aim to consume 90g of carbohydrate per hour and begin feeding as soon as you exit the swim. The extra length of time on two wheels offers greater opportunity to consume real food. “Rice cakes are a good option as they contain 75% carbs,” says Bungay.

What are the negatives of energy gels?

Some people do find that sports gels can cause an upset stomach. This is mostly down to the amount of fructose and caffeine in the gels. If this is high, it’s more likely to cause gastric upset, including bloating, cramping, sickness and diarrhea.

Do elite marathon runners use gels?

Most elite runners prepare their bottles with up to 150 mL of Drink Mix 320. Alternatively, use DRINK MIX 320 CAF 100 in the first half of the marathon, between one gel CAF 100 at the start and one gel CAF 100 mid-way.

How long do energy gels take to kick in?

Just how quickly you feel the benefit and how long the effect lasts depends both on your physiological make-up and the intensity of your effort, but you should feel the effects within five minutes.

What does 5 before every 45 mean?

When you’re exercising for five hours or more, consuming as much as your body can process can help maximize your performance. As a baseline, fuel with one ROCTANE Energy Gel five-minutes before every 45 minutes along the way.

Do you need gels for a 10k?

The short answer is yes. Your body will be running low on stored glycogen after about 75 minutes on the course, so unless you’re extremely fast, you will definitely benefit from an energy gel (or chew, or bean) taken within the first hour.

How do marathoners take gels?

Take your first gel about 30 minutes into the race (go for the isotonic kind and, if you like, with caffeine every other time). Always take it with a cup of water. Take an average of 2 gels an hour for the remainder of the race.

Can you take too many gels during marathon?

It’s important to stick to the frequency you’ve planned for.



If you’ve carried enough energy gels to take one every 30 minutes but accidentally take them every 20 minutes, you’ll soon run out and leave yourself facing a sugar crash through the last few miles.

How many energy gels should I take during a marathon?

Experienced Runners



Take one Energy Aqua Gel Caffeine sachet every 20 minutes. If you find that 3 gels an hour is too much, try and consume as many gels as you comfortably can. Practising using gel during longer training runs makes it easier to use on race day. Use a Gel Belt to carry your gels.

Are gels good for running?

Energy gels, or running gels, are designed to top off your glycogen stores that get depleted during long-distance running. Energy gels are made up of mostly simple sugar, which is your body’s preferred source of fuel during exercise.

Can you mix energy gels with water?

Can you mix energy gels with water? You can mix energy gels with water – however we would recommend using a powder Energy Drink if you’d prefer to take your energy on via a drink.

Can you take energy gels without water?

Always take energy gels with water, never alone and never with a sports drink. Without water, energy gels will take longer to digest and enter the blood stream. If you take an energy gel with a sports drink, you run the risk of ingesting too much simple sugar at once.

Are GU gels good for you?

Turns out it’s not as much about the specialized formula of energy gels like GU, as much as it is about getting sugar, and calories in general, into you body when you need them. The form those calories take is not terribly important, as long as you can stomach it.

Do energy gels make you poop?

While running, use caution with energy gels and energy bars. In some people, these products can contribute to diarrhea. And especially avoid introducing a new gel or bar on race day.

What can I use instead of energy gels?

Alternatives to energy gels

• Branded sports drinks. If you can’t tolerate or don’t like the one provided on the course, you will need to carry your own. …
• Homemade sports drink. …
• Jellies and chews. …
• Chia seed gels. …
• Bananas. …
• Raisins. …
• Almonds and goji berries.

What is the difference between GU and Roctane?

What is the Difference Between GU Roctane and the Regular GU Energy Gels? The significant difference between GU Roctane and GU Energy Gels are the addition of more Branched Animo Acids (Also known as (BCAAs), including beta-alanine and taurine.

Is Hammer Gel better than Gu?

If you want more electrolytes, try PowerBar Gel. Hammer gel is a little easier to digest than Gu, so try that if you’re having digestive problems.

Are Hammer Gels good?

5.0 out of 5 stars As good as Gu! This product has a good balance of complex and simple carbs, It also has a good balance of electrolytes. Unlike some gels, the packet is very easy to open. These are a big help on bicycle rides longer than an hour.

Does Gu Roctane have caffeine?

THE GU TEAM



Cold Brew Coffee ROCTANE Energy Gel contains 1425 mg of amino acids, 125 mg of sodium, and 70 mg of caffeine.

How long does GU Energy Gel last?

Gu Energy Gels



Up to 18-24 Months post-manufacturing.

Which GU has the most caffeine?

Caffeine in GU Flavors

• Chocolate Outrage: 20 mg.
• Tri-Berry: 20mg.
• Strawberry Banana: 20mg.
• Jet Blackberry: 40mg.
• Orange: 20 mg.
• Lemon Sublime: Caffeine Free.
• Just Plain: 20 mg.
• Caramel Macchiato: ?