Pros and Cons of Running Gels:
There seems to be an obsession with running gels in the running world. If you’ve ever gone to a race, you would see runners with these gels strapped to them, mostly around their waste. The market is flooded with them—brands include GU, Clif Shot, Honey Stinger, and much more.
Do these gels work? Sure they do!
PROS of Running Gels
Running Gels gives a runner a quick boost of energy, especially the ones with caffeine in them. Gels consist of simple carbohydrates that are readily available for energy. Gels usually have a combination of glucose and fructose, which allows maximum absorption for the runner’s body. Our bodies can only absorb about 60g/hr of glucose and 30g/hr of fructose.
Gels are like NOS (nitrous oxide system) for cars, but for runners—once the energy runs out, the runner has to pop another gel into their system.
Most gels also contain electrolytes lost during sweating, such as sodium, potassium, and calcium.
Gels contain about 100 calories per serving. Some runners recommend two gel packets an hour which allow them to consume calories and carbohydrates to sustain energy.
Lastly, gels are super easy to carry.
CONS of Running Gels
The disadvantages of running gels are their cost and taste.
A typical GU gel costs around $1.40, so taking two hours in a marathon of four hours would cost $11.20. Although marathons usually provide running gels along the way.
Some gels taste better than others, but they’re not that great. Runners look at them as a fuel source and are mostly not worried about their taste. However, I would argue that taste is important, especially during long races; when everything else sucks, why not have something delicious to reduce the suck.
Gels are great for races no longer than a Marathon! I would recommend sticking with REAL FOOD for anything longer than a Marathon.
PROS And CONS of Real Food
There are a variety of foods that can be eaten while running. Check out my five favorite foods I like to take on long runs.
PROS Eating Real Food
First, most foods taste good or at least better than running gels. Natural foods have different textures, so eating them does not feel mundane (e.g., chunky peanut butter has real chunks of peanuts).
Real food is packed with calories and nutrients without much artificiality. One serving of peanut butter is almost 200 calories, about the number of calories needed per hour. Peanut butter also contains lots of sodium—which is essential during long runs.
Dates have loads of carbohydrates—33 grams/serving—and sugar (no added sugar, whereas running gels only have added sugar). Dried fruit is also loaded with potassium, one of the essential minerals needed to sustain long runs.
Most of all, real food is a lot cheaper than running gels. One packet of peanut butter costs around $0.50 which is 3 times cheaper than a packet of running gel. One packet of peanut butter also has double the amount of calories than a packet of running gel.
CONS of Real Food
It’s sometimes a hassle to pack food on the run. I take a bunch of ziplock bags with me and store them on my hydration vest. This option is difficult if a runner has no hydration vest with loads of pockets.
Chewing food on the go takes some practice. There is a greater chance of choking on the food or biting on a pit like the one in a Date—I like to buy the already pitted dates, which are less of a hazard.
In Conclusion, these are all the PROS and CONS I can think of. I’m sure there is more that you may know based on your experiences. I prefer the Real Food option, but I’m not you.
What works for me may not work for you, but don’t knock it until you have tried it. When experimenting, do it during training and not during a race; that would be a big mistake.
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