Author: Hadia Zainab, DPT

Person running using running gel — Image by Real Sports Photos via Shutterstock

If you’re a runner or athlete, you want to perform your best without decreasing energy in the game's later stages. Fatigue during endurance sports is linked to the depletion of muscle glycogen, the stored form of carbohydrates in your muscles. Running gels, also known as energy gels, are products designed to help restore that energy.

But, are running gels really safe to use? Or, do they offer any performance benefits? In this article, we’ll discuss the use of running gels and experts’ take on it.

What are running gels?

Athletes commonly use energy supplements and sports drinks. A 2019 survey of 348 athletes aged 15–18 found that 82.2% were using various types of sports supplements, with males more likely to consume them.

Running gels are carbohydrate supplements that provide runners, cyclists, and triathletes with a quick and easy-to-digest energy source. Energy gels typically contain about 20–30 grams of carbohydrates per serving, usually simple sugars, which may help maintain energy levels during long hours of exercise and physical activity.

The carbohydrates in energy gels are mainly maltodextrin, fructose, and glucose, which are easy to absorb and provide quick energy with minimal digestion required. The gels also contain amino acids or electrolytes like sodium and potassium to support muscle function and keep you hydrated, and may also come with different flavorings.

Running gels come in both caffeinated and non-caffeinated forms. Some varieties contain caffeine for an extra energy boost, and caffeine consumption is reported to be associated with improved muscle performance. But, for athletes sensitive to caffeine or those who want the benefits without the buzz that caffeine brings, non-caffeinated ones might be a good option.

Benefits of using running gels

"When you exercise for a long time, like running long distances or riding a bike for many hours, your body starts to run low on energy. After about 90 minutes of intense exercise, the muscles in your body use most of their stored energy (glycogen). That’s when running gels come in handy," Dr. Peter Brukner, a sports physician, nutritionist, and author of the book A Fat Lot of Good, tells Healthnews.

He further adds, “When you take the energy gel, it gives your body a fast energy boost so you can continue without getting tired too early. They are great because they are small, easy to carry around, and quick to consume while you're on the move.”

One study looked at how taking energy gels affects performance in endurance cycling. Ten trained cyclists participated in three trials where they consumed gels every 30 minutes, every 45 minutes, or not at all during two hours of steady cycling. All participants took one gel 15 minutes before starting.

The results showed that blood sugar levels were higher when gels were taken every 30 or 45 minutes compared to not taking any gels. Cyclists also performed better in a 15-minute time trial after taking gels, covering more distance than when they didn’t. This suggests that using energy gels increases blood sugar levels and cycling performance, with more frequent intake proposed to provide additional benefits.

Jena Brown, RD, CSSD, a sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas, also notes the benefits of running gels for athletic performance. “Running gels are an easily digestible source of carbohydrates that can help avoid gastrointestinal distress and replenish electrolytes for better hydration,” Brown tells Healthnews. “Sports bars or other whole foods can sometimes lead to nausea, stomach fullness, and abdominal pain.”

Are running gels safe to use?

Dr. Brukner declares that running gels are generally safe for many people. However, like any food or supplement, they might not suit everyone. The main ingredient is sugar, which some people may not tolerate well. If your stomach is sensitive or you have specific food allergies, consuming these gels can lead to issues like cramps, bloating, or even diarrhea.

"The best you can do is try them during your training to see how your body responds. Do not use them for the first time on race day. If you have a health condition, like diabetes, it's very important to watch how your blood sugar changes after using a running gel,” advises Dr. Brukner.

According to sports dietitian Brown, not all gels are the same. She advises reading the ingredients list and checking for product testing to ensure the nutrition or supplement facts label is accurate.

Potential side effects of running gels

While running gels can improve athletic performance, it’s important to be cautious if you're combining them with other caffeinated products in your diet. If you consume a lot of caffeine from your diet, it can lead to negative health effects like insomnia, stomach problems, increased heart rate, or frequent urination.

According to the FDA, a healthy adult without medical conditions can safely consume up to 400 mg of caffeine daily. However, research shows that taking more than 300 mg at once can lead to caffeine overdose, causing symptoms mainly linked to its stimulating effects.

Recommendation

There are possible caffeine intake risks for pregnant and breastfeeding individuals, people with hypertension or other medical conditions, such as impaired kidney or liver function, and individuals on medication (there may be potential drug interactions). Therefore, it's important to use running gels based on your doctor's advice if you have any medical conditions.

Same goes for electrolytes — if you're already getting a lot of sodium from your diet, it's important to keep track of your total intake, as too much sodium can lead to high blood pressure or kidney problems. Additionally, energy gels come in various flavors, and some people may be sensitive to artificial colors and flavorings, which can lead to allergic reactions.

Who should avoid running gels?

Although running gels are effective for many, they may not be suitable for everyone. You might want to avoid them if:

How running gels impact performance

During long runs or intense workouts, your body requires a steady energy supply to keep moving. Carbohydrates are the most efficient and quick way to provide this energy. When you consume carbohydrates, your body breaks them down into glucose, used for immediate energy or stored in your muscles and liver as glycogen. Sufficient glycogen stores help you run longer and perform better by ensuring your muscles have the fuel to sustain activity.

Research shows that carbohydrate supplements, such as running gels, energy bars, or drinks, are effective sources of carbohydrates that may improve endurance performance. That means using gels during your run helps refill your glycogen stores, allowing you to maintain your performance and keep going strong even as the miles add up.

A 2013 study concluded that taking caffeinated or non-caffeinated running gels can improve athletic performance. It involved twelve male athletes who participated in a 90-minute sprint test. The results showed that the gel with caffeine resulted in less fatigue and a lower perceived effort during the test.

How to use running gels safely and effectively

According to sports dietitian Brown, running gels can be used before, during, and after a run. Whole foods can be easily consumed before and after a run with proper timing. However, running gels are best used during a run because they digest more quickly than whole foods.

She adds, “The rule of thumb is to consume 30 to 60 grams of carbohydrates per hour while running, but some athletes can take in up to 90 grams or more per hour depending on the type of running gel, intensity, and duration of the run. Running gels typically provide about 25 to 30 grams of carbohydrates per gel, which is about one gel every 35 to 40 minutes during long runs.”

Dr. Brukner noted, "It is necessary to drink water after taking the gel so your body can digest it well." Staying hydrated helps your body perform at its best, so make sure you drink enough water to keep your body energized and avoid fatigue.

Alternatives to running gels

If running gels aren’t your preference or they upset your stomach, there are plenty of other available options. You can still get a quick energy boost with different foods or products.

Energy chews. These are similar to gummy candies and may work similarly to gels. They’re easy to consume and provide a steady release of sugar over time.
Bananas. A favorite among many athletes, bananas are rich in carbs and potassium, which are proposed to prevent muscle cramps. They also provide a more natural source of energy compared to processed gels.
Dates. Dates are sweet and offer a quick energy boost. They also contain beneficial nutrients like fiber and magnesium.
Energy bars. While they don’t digest as quickly as gels, they can be a great option if you prefer something more solid and satisfying.

Are running gels right for you?

Running gels can boost energy during long runs or intense workouts, but they are not the only option. It’s important to discover what works best for your body. Some people like gels, while others choose bananas or energy chews. No matter what you choose, trying it during practice is essential so there are no surprises on race day.

Remember, eating right during exercise is important for doing your best and getting better quickly after. So, try different foods and notice how your body reacts.

FAQs

Are running gels safe for everyone?

No, running gels are not safe for children, pregnant or breastfeeding individuals. If you have sensitive digestion, caffeine sensitivity, or certain health conditions like diabetes, you should consult your doctor or nutritionist before using them.

Can I use running gels for short runs?

Running gels are usually meant for longer runs or exercise sessions lasting more than an hour. If you’re running for less than 60 minutes, your body probably has enough energy stored, so you may not need a gel.

How much water should I drink with running gels?

Drinking water after taking a gel is important to help your body absorb it and avoid stomach discomfort. Try to have a few sips of water with each gel.

Key takeaways:

Running gels are small packets of carbohydrates designed to give you quick energy during long runs or intense exercise. They help keep your energy levels up when your body’s stored energy starts to run low.
You can take running gels before, during, or after your run. For long runs, it’s usually best to take a gel every 30–45 minutes after the first hour. Be sure to drink water with the gel to help with digestion.
If gels don’t agree with you, other options include energy chews, electrolyte drinks, bananas, dates, or energy bars. These also provide quick energy during exercise but may be digested at different rates.

9 resources

Journal of the International Society of Sports Nutrition. Prevalence, knowledge and attitudes towards using sports supplements among young athletes.
Journal of the International Society of Sports Nutrition. International society of sports nutrition position stand: caffeine and exercise performance.
Journal of Strength and Conditioning Research. Effects of energy gel ingestion on blood glucose, lactate, and performance measures during prolonged cycling.
Nutrients. Caffeine as a factor influencing the functioning of the human body—friend or foe?
FDA. Spilling the beans: how much caffeine is too much?
International Journal of Molecular Sciences. Sodium intake and chronic kidney disease.
Journal of Food Allergy. Adverse reactions to food additives.
Nutrients. Carbohydrates and endurance exercise.
European Journal of Sport Science. Effects of a carbohydrate and caffeine gel on intermittent sprint performance in recreationally trained males.

Hadia Zainab

Are Running Gels Really Safe to Use? | Healthnews