Here is an overview of the major ingredients in gels (see The Science of Energy Gels for more details). This is probably a much better approach than trying Ziploc bags. The Planted Runner uses a modified FoodSaver bag and includes a recipe. If you're intending to use a flask instead of packets, then the DIY approach is well worth considering, but I've found it tough to recreate the commercial packaging at home. You can have specific flavors, different concentrations, unusual ingredients like Choline, etc., which is not possible with a commercial gel. It is fairly easy to mix up your own gel, and this allows you to tweak the ingredients to your liking. As well as Hammer gel, consider Carb BOOM or SIS Isotonic gels.If you think you suffer from this problem, I would advise you to verify this by checking your Blood Glucose. This is believed to be quite rare and even rarer during exercise. Reactive hypoglycemia is where consuming carbohydrate causes your blood sugar to rise, and then the resulting insulin release causes a blood sugar crash.Therefore it is possible that the sour, tart flavor of eGels might help deal with cramps. There is some evidence that pickle juice can help with Cramps, and that it is the taste rather than the absorption of the pickle juice that helps.(See The Science Of Hydration for details.) The sodium in a PowerBar gel could help augment the limited sodium you would get in most sports drinks. In those situations, even the 200mg of PowerBar gel is not much, but it may help. You can sweat out a lot of sodium when sweating heavily, with estimates as high as 5,000mg/hour in some cases.Consider a Red Bull or other caffeinated beverage, or even caffeine tablets. Note that Caffeine can trigger some digestive problems in some people, and other forms of Caffeine might be easier pre-run. Caffeine can improve performance at all distances, and a gel can be a convenient way of taking it.However, you should be looking at other fuel sources in an ultra for most of your calories. A little protein can help offset muscle damage, and so swapping your carbohydrate based gel for an Accel Gel might be good on ultras.I'd avoid coffee as there is evidence that you don't get the same benefit from caffeine when it's in coffee. Caffeine can improve performance at all distances, but for shorter distances, it's probably best to take it before the run.On ultra-distances, carbs and gels become less important and you start needing more "real food". Generally you shouldn't need carbohydrate support for shorter runs, but if you're Glycogen depleted from a long run, then a Gel might be useful. The time and distances here are broad guidelines.I'd only use Accel Gel if I needed something post run that I had to carry on the run itself. An Accel Gel is a good option as far as gels go, but you're better off with something more substantial like a meal replacement drink (Ensure, etc.) or a chocolate milk.If you need something more substantial, consider a meal replacement drink like Ensure. I think the Peanut Butter Gu is a good option as it has a little bit of fat and isn't too sweet, but other gels will work well. Energy gels are easy to digest, but they can spike your blood sugar, so ideally take one within 5 minutes or so of starting the run.The flowchart below is intended to provide some general guidance around which gel to choose.Ĭlick for a larger version that's easier to read. Hammer gel is a little easier to digest than Gu, so try that if you're having digestive problems.If you want more electrolytes, try PowerBar Gel.For those suffering from cramps, try eGel (the sour flavor might help.).If you're a competitive marathon runner looking for every edge, then I think it's worth a little extra to buy the Gu Roctane.For most runners this is an ideal starting point.
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