Who are you training with today? Im going out with my buddy the High5 IsoGel, unfortunately he isnt coming back alive 😁! So why, when and what energy gels should you take? Typically, we can store about 90 minutes of muscle glycogen when running at half marathon pace and about 2 hours worth when running at marathon pace. Therefore if you’re training for a marathon and not planning on breaking the world record you’ll be running out of muscle glycogen long before the finish line! Once consumed, the carbohydrates found in the gels are absorbed into the blood to supply the body with energy to fuel exercise activity and help to delay muscular fatigue, raise blood sugar levels, and enhance performance. Most energy gels have no fat, fibre, or protein, so they can be digested quickly. Its recommended to take energy gels if you are racing for over an hour and to consume one energy gel every 20-45 minutes. However the exact intake of the gel varies for every athlete depending on their metabolism, body weight, and fitness level to name but a few factors. The 20-45 minute window is a very big time scale so its up to you to test and adjust DURING TRAINING what your optimum gel consumption is. I use High5 IsoGel, I really like this gel as unlike other gels you dont need to consume water with it. However this does lead to the gel being slightly bigger than its other gel friends. I take one get every 30 minutes when racing and this works really well for me. Dont forget gels are not the only energy source you can have whilst on the run; energy drinks, bananas, nuts and dates, jelly beans or pretzels are all great energy sources. Make sure you test your race day nutrition in training and try a variety of sources until you find the one that works for you. This article has a good overview of the ingredients used in gels to help you get started in selecting the best one for you: fellrnr/wiki/Comparison_of_Energy_Gels So me and my friend Iso are off for our long Sunday run in preparation for the Virgin London Marathon! See you on the flip side! #High5 #VLM2014
Posted on: Sun, 16 Mar 2014 10:48:30 +0000
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