Introduction to energy gels
When would I need to use energy gels?
If you are running or cycling for more than 75 minutes you will benefit from ingesting approximately 30-60 grams of carbohydrates every hour. The use of a mix of Glucose (short and long chain) and Fructose increases carbohydrate absorption which is important in multi-hour events.
If your stomach doesn’t handle traditional gels or sports drinks you might find the Huma Gels gentler on your stomach.
Several of the the Huma Chia Energy Gels contain caffeine, and caffeine is proven to reduce the perception of fatigue with the ideal dose being 1-3mg per kilo of bodyweight. The Strawberry Lemonade flavour has 25mg of caffeine so for a 60kg runner you could take several of these over the course of an event (assuming you are used to the effects of caffeine). If you don’t react well to caffeine there are caffeine-free flavours available.
Don’t forget to always consume your energy brand (regardless of brand) with water so that your body can process the gel.
Here is a handy infographic explaining the science behind energy gels.
Rachel Eagleton – Running Science