>Let’s explore how energy gels work and the optimal frequency for using them to maximize your performance and energy on race day.

Do not test new products during an event. Use training sessions to see how your body reacts and find the ideal timing for consumption.

The body uses two energy sources to fuel the muscles: fats and carbohydrates. Although fats are available in large quantities, they are less efficient at high intensity because they take longer to process. Conversely, carbohydrates provide energy quickly but are available in limited quantities, equivalent to approximately 90 minutes of running at a typical pace.

Energy gels replenish muscle carbohydrate stores, which are crucial for maintaining performance. Although not all ingested carbohydrates are immediately available to the muscles, they provide a boost by fueling the brain through the bloodstream, helping to reduce the feeling of fatigue.

The timing of consumption is personal. In general, it is recommended to start consuming an energy gel after 45 minutes to 1 hour of running. Avoid drinking energy drinks with gels to prevent overloading your body with sugar.

- Start consuming gels before the effort becomes too intense.
- If you have a sensitive stomach, take small amounts of gel more frequently.
- Always take a gel with water to aid digestion.

Using energy gels is a balancing act, but once mastered, the performance benefits are significant. Train to get your body accustomed to consuming them.