>Let's explore how energy gels work and how often to use them to maximize your performance and energy on race day.

Don't try 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 plentiful, they are less efficient at high intensity because they take longer to convert into energy. Carbohydrates, on the other hand, provide energy quickly but are limited in supply, equivalent to about 90 minutes of running at a typical pace.

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

When to consume gels is a personal matter. 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 you get the hang of it, the performance boost is significant. Train to get your body used to consuming them.