Are caffeine gels good for marathons?
If you’re running a marathon then taking 100mg of caffeine before you begin may be enough of a boost to last the whole race, though many athletes find a benefit from taking caffeine gels during a longer race, or timing a caffeine dose so that it peaks near the end of the marathon (so taking something an hour before you . It’s a legal performance enhancer. And there’s actually evidence to support it. Anecdotally, almost all elite distance runners use caffeine before they race.Why do ultra-marathon runners drink Coke? Ultra marathon runners drink because it contains simple sugars for a quick energy boost. It also has a little caffeine and may help calm a queasy stomach.
How many caffeine gels should you take during a marathon?
If you divide that amount by the number of carbohydrates in your gel (most contain about 20 to 25 grams depending on the flavor), you’ll need two to three gels per hour during a half marathon and marathon, depending on how long it takes you to finish. As a general rule, aim for 2–3 gels every hour to keep your energy levels steady and avoid the dreaded “wall. For a 4+ hour marathon, that works out to 8–12 gels. While that seems like a lot, your body is burning through an enormous amount of fuel, so you need to keep replenishing.The number of gels you need depends on the duration and intensity of your activity: Half Marathon (1. Marathon (3–5 hours) → 4–8 gels, depending on your fuelling needs and tolerance. Ultra Events → May require additional gels or other carbohydrate sources.Medium Runs (about 7mi-12mi): Begin consuming carbohydrates early in the run. Opt for energy gels for running or drink mixes, especially if running fast or in hot conditions. Long Runs (12+ miles): Nutrition strategy needs to be planned carefully.For most runners and cyclists, they start working within 5–15 minutes – but to get the most out of them, you need to remember what we’ve covered today: Start fuelling early, 10-15 minutes before starting is a good idea (don’t wait for fatigue to set in). Take 2-3 gels per hour during longer efforts.How often do I need to take gels during a marathon? Aim for 60-90 g of carbohydrate per hour(1). Using gels, this works out at 3 GO Isotonic Energy Gels per hour. Remember; don’t wait until you’re tired before you start taking on energy.
Does caffeine help marathon runners?
The Benefits of Caffeine for Runners Endurance: Studies consistently show that caffeine intake during endurance running can improve endurance performance by 2-7%. This might not sound like much until you realize that this can take minutes, or even tens of minutes off your marathon time. Caffeine can stay at high levels in the blood for up to four hours, but this suggests that it does not benefit us in performance once it’s peaked in our bloodstream, approx after one hour. So taking even a large dose of caffeine before or early on in a marathon may not aid you past the first half.According to emerging research in circadian biology and neuroscience, waiting about 90 minutes before having caffeine can improve focus, mood, and nighttime sleep quality. It’s not about giving up your morning brew — just about timing it to align with your body’s natural cortisol rhythm.So, try to consume your caffeine dose ~45-60 minutes before you want to see the biggest effect in order to maximise the impact on your performance.No more caffeine. No more food or alcohol. No more work. No more screen time (shut off all phones, TVs and computers).
How many caffeine gels for a marathon?
As a general rule, aim for 2–3 gels every hour to keep your energy levels steady and avoid the dreaded “wall. For a 4+ hour marathon, that works out to 8–12 gels. Faster runners may only need two, those finishing around two hours may benefit from three to four gels to maintain carbohydrate intake.The number of gels you need depends on the duration and intensity of your activity: Half Marathon (1. Marathon (3–5 hours) → 4–8 gels, depending on your fuelling needs and tolerance. Ultra Events → May require additional gels or other carbohydrate sources.Carrying and Consuming Gels During Your Marathon During those final miles, energy gels can make your race a success. As your glycogen stores start to deplete, gels provide an easy source of carbs to keep you going strong.
When to use caffeine gels running?
For Activities Over 1 Hour → Take your first gel 60–90 minutes into your activity, then every 30–45 minutes thereafter to maintain energy levels. Before Exercise → Some athletes take a gel 10–15 minutes before starting, especially if they haven’t eaten recently. For those pushing hard but taking a longer period of time, it may be worth considering taking an energy gel to consume at around 45 minutes. An OTE Energy Gel will give you a quick release of energy along with electrolytes to replace salts lost during sweating.
Are caffeinated gels worth it?
Yes, energy gels are worth it for longer distances like half marathons or full marathons where the primary fuel source, glycogen, gets depleted. They provide energy quickly to active muscles and often contain essential electrolytes that support hydration. That depends on a few factors, including your weight, training level, and desired pace. As a general rule of thumb, aim for 2–3 gels every hour to keep your energy levels steady and avoid the dreaded “wall. For a 4+ hour marathon, that works out to 8–12 gels.