What is the nutritional value of SiS gel?
The gel not only delivers a rapid supply of easily digestible carbohydrates (22 grams) for energy, but also provides 118mg sodium, 9. For races lasting longer than 2 hours, our Beta Fuel range is the best fuelling option. The aim is to consume 90-120g of carbohydrate per hour by consuming a Beta Fuel Gel every 20-30 minutes.SiS Beta Fuel Energy Gels set a new standard for high carb fuelling in endurance sports, delivering a scientifically formulated carbohydrate dose to help athletes maintain performance during extended efforts.beta fuel gels each gel contains 40 grams of carbohydrate. Depending on your sport or event, you should aim to consume 1-3 gels every hour during exertion to reach an 80g-120g target intake.SiS Beta Fuel is proven to provide ultra-high levels of available carbohydrate to multi-hour endurance athletes, with no stomach upset.Mix one serving (82g) with 500-600ml of water and drink at 20 minute intervals during prolonged endurance exercise to meet your fuelling requirements. Mix with 600ml of water to make SiS Beta Fuel isotonic.
What’s the best time to take energy gels?
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. Fueling 5 km, 10 km, Half Marathons, and Marathons Here’s a general guide for fueling different distances: 5 km: No need to fuel with gels. Eat well before your run. Maurten Gel 100 during warm up (or a 30g gel of your choice), about 15-45 mins before running.When exercising for less than an hour, water should be sufficient to meet any fuel needs. However, during long training runs and races, especially marathons and half marathons, you should be refueling with a carbohydrate-electrolyte filled energy drink.Faster runners may only need two, those finishing around two hours may benefit from three to four gels to maintain carbohydrate intake.Long-distance runners should aim to get most of their calories from carbohydrates — the body’s preferred fuel source. Choose complex carbohydrates, such as pasta, oatmeal and potatoes, for sustained energy. Before a long run, focus on simple carbohydrates that can be used immediately.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.
Do SIS gels have any side effects?
For many, bloating, diarrhea and cramping are an all-too-real side effect of taking energy gels (or food in general) before or during exercise. The best way to avoid stomach issues when consuming energy gels is to choose an energy gel that contains both fructose and glucose. Additionally, it is important to train your gut and follow a sensible fueling strategy. Finally, be sure to consume the appropriate foods before exercising.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. While that seems like a lot, your body is burning through an enormous amount of fuel, so you need to keep replenishing.Drinking after energy gels in training and competition When using gels or solid foods, drink sufficient water, at least 200 ml per 20 to 30 g of carbohydrates, in order to prevent a reduction in blood plasma volume.Depending on your sport or event, you should aim to consume 1-3+ gels every hour to reach a 60g-90g target intake. In some circumstances, such as cold weather, it may be necessary to consume more. Tear off the top of the packaging and squeeze the contents into your mouth as and when required.
How quickly do SiS gels work?
Energy gels typically start working within 5 to 15 minutes after consumption, as the body quickly processes carbohydrates, directing them into the bloodstream. The speed can vary depending on the type of gel; isotonic gels may be absorbed faster due to their formulation that closely matches the body’s fluid balance. 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.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.WHY DOES THE ENERGY GEL PACK STATE ‘5 BEFORE EVERY 45’? GU recommends consuming 1 Energy Gel 5 minutes before exercise, and then every 45 minutes during. The Gu Energy Gels are manufactured and labelled by Gu Energy Labs, Berkely, California.Energy gels typically start working within 5 to 15 minutes after consumption, as the body quickly processes carbohydrates, directing them into the bloodstream. The speed can vary depending on the type of gel; isotonic gels may be absorbed faster due to their formulation that closely matches the body’s fluid balance.
Can I run a marathon without energy gels?
How long you can run without gels varies depending on how fast you can run and how far you’re running. During half marathons, the human glycogen stores typically start depleting at about 1. The average time to complete a half marathon is just over two hours. Many races have a cut off of over three hours. To run a half marathon in two hours, you need to average 9:08 per mile / 5:40 per km. A three hour marathon is around 13:30 per mile / or 8:30 per km.Intermediate runner: 12–15 minutes. Being in good shape and having running experience allows you to up the tempo on a 3km run. Experienced runner: 10 minutes or less. Great fitness and running experience will allow you to run this distance twice as fast as a beginner.