Is it safe to take energy gel?
Yes. They provide a fast, convenient source of energy and are proven to help maintain performance in endurance sports. When should I take my first gel? Take your first gel 60–90 minutes into exercise, then every 30–45 minutes as needed. A marathon typically lasts 4–5 hours for most runners. HIGH5 recommends consuming 2–3 Energy Gels every hour during the endurance exercise. This translates to about 8–12 gels for a 4-hour marathon or 10–15 gels for a 5-hour marathon.
Do energy gels spike blood sugar?
Low Intensity – Don’t take energy gels if your workout is short and/or low intensity. Your body doesn’t need to quickly replenish during this type of exercise, and taking an energy gel can result in high blood sugars and unnecessary calories. Energy gels are rich in simple carbohydrates that quickly break down into glucose, the body’s preferred fuel during intense exercise. Pro athletes use them to top up glycogen stores mid-session, helping to maintain performance, delay fatigue, and avoid the dreaded “bonk.