>Let’s explore together how energy gels work and the optimal frequency of their use to maximize your performance and energy on race day.

Don't try new products during a race. Use training to see how your body reacts and find the ideal timing for consumption.

The body uses two sources of energy to fuel muscles: fats and carbohydrates. Fats, although present in large quantities, are less effective at high intensity due to their transformation time. Conversely, carbohydrates provide energy quickly, but are in limited quantities, equivalent to about 90 minutes of running at a conventional speed.

Energy gels replenish muscle carbohydrate stores, which are crucial for maintaining performance. While not all ingested carbohydrates are immediately available to the muscles, they provide a boost by delivering fuel to the brain via the bloodstream, helping to alleviate feelings of fatigue.

Timing of consumption is personal. In general, starting to consume an energy gel after 45 minutes to 1 hour of running is recommended. Avoid drinking energy drinks with the gels to avoid overloading your body with sugar.

- Start consuming gels before the effort becomes too intense.
- For sensitive stomachs, 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 boost is noticeable. Practice to get your body used to their consumption.