Are Energy Gels Effective for Ultramarathons?

Trail running races and ultramarathons in Australia are pretty gruesome. With more than 100 ultra races alone, there’s a range of different terrains, environments, and weather conditions, as well as physical and mental battles to endure. 

Whether you’ve got an Ultra-Trail Australia or a general trail race on the cards, we’re pretty confident that there will be times when you have to dig deep into your energy reserves. 

Think about the relentless climbs, navigating through bushland, braving wind, rain, and heat, or wrestling with your head when your energy tank runs dry. 

Which leads to the question, what do you do to fuel up? While there’s a range of options available, if you’re a regular runner, one of the energy boosting options that may have come to your mind is energy gels. 

Energy gels have been around since the 80s and have been supplying energy to runners since. Most are packed with carbohydrates and used excessively in endurance events.

Today, dive in with us and learn everything you need to know about energy gels and whether you need them for my next ultramarathon.

What are energy gels? 

You’re probably already aware of what energy gels are, but let’s just quickly take a recap on a general level. Energy gels are rich, sugary, and sweet gels that contain a concentrated dose of carbohydrates, primarily in a gel-like form, which helps supply a quick and digestible energy boost during exercise. 

They help your body receive a steady supply of sugars, i.e., glucose, maltodextrin, and fructose, for cellular energy production, alongside carbohydrates and oxygen for both aerobic and anaerobic respiration. 

In other words, it allows your body to supplement its energy supply and slow down the onset of fatigue, to ensure your energy reserves aren’t depleted. They can help you push through in endurance events. 

While energy gel ingredients vary among manufacturers, generally they have similar ingredients, such as:

• Amino acids: Valine, leucine and isoleucine to support recovery 

• Caffeine: Used to enhance performance and give you that extra kick 

• Water: Helps create the gel texture and supports digestion 

• Thickening agents: Help create the gel and consistency 

• Natural flavours: Used to improve taste and stability.

The Role of Carbohydrates and Glycogen in Ultramarathon Performance

If you’re an endurance runner reading this, you’re probably highly aware already that carbohydrates are the primary energy source for races, especially ultramarathons. When eaten, carbohydrates are broken down into glucose, which is either used immediately for energy or stored as glycogen in the muscles and liver.

During long and intense exercise, such as ultramarathons, your body draws on these glycogen stores to sustain performance, prevent fatigue, dizziness, and confusion, and, in the worst-case scenario, a DNF. 

Remember: If your glycogen stores are used up before the end of an ultra, it’s likely your performance will drastically decrease. You must manage your carbohydrates effectively for your ultra. 

A general rule of thumb is that you should consume 60-90 grams of carbohydrates per hour during ultramarathons. You need fast-acting carbohydrates from a mixture of sources to help sustain your performance.

What’s ideal about energy gels is that they provide an instant and accessible solution for carbohydrates on the go. Depending on the gel, you could be getting an average of 22-40grams of fast-acting carbohydrates, with no fat, fibre or protein, purely digestible! They could make a major difference in your race! 

How effective are energy gels for ultramarathons in Australia? 

Ah, enough of the science; let's get to the question of the hour: Are energy gels effective?

To determine this, let's examine the advantages and disadvantages of running races in Australia. 

Benefits of energy gels for ultramarathons 

When it comes to running and ultramarathons, there’s a range of benefits energy gels have, such as the following: 

• Portable: Energy gels typically come in 30-45ml sachets, making them lightweight and easy to carry in a running vest or belt. 

• Quick supply of energy: As mentioned earlier, most energy gels contain little fibre and protein, with straight-up concentrated carbs in liquid form, allowing you to digest quickly and experience an immediate energy boost.

• Enhanced formulas: Many energy gels have enhanced formulas that contain amino acids, caffeine, and electrolytes.

Disadvantages of energy gels for ultramarathons 

On the other hand, there are certain drawbacks of energy gels to be used in a race, such as the following:

• Stomach upset and gastrointestinal distress: As a side effect of the gels, runners may experience stomach upset and feel weak. 

• Risk of sensitivity to ingredients: Depending on the gel, specific components such as maltodextrin and fructose may cause discomfort if you have a sensitive stomach. 

• Unhealthy amount of sugar: If you’re using energy gels in an ultramarathon, that’s fine, but in long runs or training excessively, you may be exposing your body to a lot of artificial sugars, which isn’t healthy in the long term. 

• Risk of dehydration: For energy gels to be absorbed properly, you need to have enough water; otherwise, the high sugar concentration can put you at risk of dehydration. Trust us, if you’re running a trail in a hot condition, it’s going to be pretty tiring to balance both. 

• Limited textures and flavours: With energy gels, they’re often described as too sweet and can be monotonous, making you get tired of them over long distances.

How do other foods compare to energy gels?

On your next ultramarathon, consider fueling up with a variety of foods to help you sustain energy throughout the race. To give you an idea, here is a breakdown of food next to energy gels in a table: 

 

When it comes to energy gels, bars and other foods, there’s no set or general preference as to which is better. While energy gels may be quicker to digest, they can become tiring on the trail due to their sugary flavour and limited taste. Whereas whole foods can have a range of textures and flavours, yet be heavier to carry and time-consuming to eat.

So it’s really down to your own choice and tolerances. 

Supplements to use with energy gels 

If you’re unsure whether energy gels are just enough for an ultramarathon in Australia you can also take other supplements on top of them. At Go Nutrition, we have two supplements that may potentially power you through your next trail or road race.

Go Nutrition Preworkout 

The first one out of all the different supplements is our Go Nutrition Preworkout. If you take this before your race, you may get an additional kick to dial in to your run. Our science-backed formula can help you push harder, run longer and focus on your pace, helping you perform better. 

Note: If you plan on using preworkout and energy gels together to fuel your ultramarathon, then make sure you take a caffeine-free energy gel, to avoid excessive caffeine intake. 

Go Nutrition Electrolytes

Another valuable supplement to consider is our Go Nutrition Electrolytes. They’re available in two flavours: watermelon, lemon, and lime. Electrolytes can help you stay hydrated, support muscle function, reduce cramps, and enhance nerve signals, which are essential for optimal performance and help reduce major issues like cramps and fatigue. Go Nutrition Electrolytes can also help ensure essential electrolytes are replenished, which are lost through sweat during long runs in Australia or in hot weather conditions. 

Top tips for ultramarathons using energy gels 

If you’re considering taking energy gels, then there are some tips you should keep in mind, such as the following: 

• Start fueling up early, and don’t always take them when your energy dips.

• Try not to consume too many, ideally have less than 2 gels per race (unless tested otherwise)

• Stay hydrated to encourage efficient gel consumption and digestion

• Try experimenting with different brands to determine what works best for your energy and stomach needs.

The bottom line- Are energy gels effective for ultramarathons in Australia? 

So, after reading all of this, are energy gels effective for Australian ultramarathons? That answer is, however, completely subjective. Energy gels can be effective if used in combination with other supplements and food during the race.

But don’t depend on them entirely or solely use them in your training, as there’s a ton of artificial sugars that can cause damage and interfere with your diet. 

Plus, always read the label before trying any of these for your ultramarathon so you know their ingredients and don’t run the risk of a stomach upset. Again, to prevent this risk, always test them out on small runs first. 

That’s the last thing you need on the road or trails! 

However, we’d advise mixing up your fuel so you have a range of fast-acting, healthy and digestible foods to support you on your race. Also know that energy gels are not a one-size-fits-all solution; they may not be right for you, it depends on the brand you have them. 

Want to know more about how you can lock into your ultramarathon in Australia? Check out our post- Hydration and Electrolyte balance. 

FAQS

What are energy gels good for?

Energy gels are effective for providing energy for a range of exercises and are a quick and convenient source of carbohydrates. They provide fuel to your body when the glycogen stores naturally deplete.

Do I need energy gels for 10k? 

You may not necessarily need energy gels for a 10k race if your body can utilise stored glycogen for the distance. However, if you’re participating in a race longer than 90-120 minutes, you may need an energy gel or food.

What are the side effects of an energy gel? 

The side effects of energy gels vary depending on the individual and the specific gel. Some of the common issues are stomach cramps, diarrhoea, gas, bloating and more. When gels have a high sugar content, sometimes they can cause inflammation and discomfort.