← All terms
Gels and Isotonic Drinks
Rating
Gels are concentrated portions of fast carbohydrates (usually 20-30 g per serving) for fueling during a race. Isotonic drinks are beverages with carbohydrates and electrolytes that replenish both energy and sweat losses.
Calculate →
Race nutrition & hydration
In detail
On distances longer than 60-75 minutes, the body cannot rely on stored glycogen alone, and external carbohydrates become necessary to avoid hitting the 'wall'. The recommended guideline is 30-90 g of carbohydrates per hour depending on the duration of the effort, starting fueling within the first 30-45 minutes of the race rather than waiting until fatigue is already felt.
How to use it
Never try a new gel for the first time during a race — always test it beforehand on a long training run: GI reactions are individual and unpredictable.