The best energy gels for your (ultra) trail run

You all know that feeling of running out of energy during your run. It's not always possible to keep eating. Or you think you can easily run 20 kilometers without food today (like me yesterday ;)).

Whether you’re running a short 15km trail or a 100km ultramarathon, keeping your energy levels up is crucial if you want to reach the finish line. Energy gels are a popular choice, because (especially on hot days) energy bars can be hard to eat.

But why are they so important? What exactly do carbohydrates do? And how do you use energy gels optimally? In this blog we dive deeper into the role of energy gels for trail runners.

During a trail run, your body burns mainly carbohydrates and fats as an energy source. Carbohydrates are the fastest and most efficient fuel. However, your body only has a limited supply of carbohydrates (glycogen) stored in the muscles and liver. With long efforts, this supply runs out, which can lead to fatigue, muscle cramps and eventually the well-known 'man with the hammer'.

Energy gels help prevent this by providing fast-absorbing carbohydrates. This keeps your energy levels stable and reduces the risk of an energy dip. In addition, many gels contain electrolytes that help regulate your fluid balance and muscle function.

1. Timing is everything – Don’t wait until you’re tired to start taking gels. Start with your first gel after about 45 minutes and then continue taking a gel every 30-45 minutes. I always take my first gel 15 minutes before the start.

2. Combine with water – Energy gels are concentrated and should always be taken with water to avoid digestive problems. This is not the case with BORN, which also has Liquid Gels that you can take without water.

3. Test during training – Not all gels work equally well for everyone. Test different brands and flavors during your workouts to see what works best for you.

4. Pay attention to the composition – Some gels contain caffeine for an extra boost, while others contain extra electrolytes. Choose a gel that suits your needs and circumstances.

5. Combine with other food sources – Variety in food, such as energy bars or real food (e.g. bananas or dates), can help maintain a varied energy plan.

Carbohydrates are the primary source of energy for intense efforts. When running, your body burns an average of 60-90 grams of carbohydrates per hour, depending on your level of effort and metabolism. Without supplementation, your glycogen stores can be depleted within 90 minutes, drastically reducing your performance. We always aim for 60-90 carbohydrates per hour for longer runs. That is why we have also included the number of carbohydrates in the title of all our food. That makes counting easy.

Energy gels usually contain 20-40 grams of carbohydrates per gel and are specifically designed to be absorbed quickly by the body. This is because they often consist of a mix of glucose and fructose, which increases the absorption efficiency. This allows your body to absorb more carbohydrates per hour than from a single sugar source.

There are many energy gels on the market, but not every gel is ideal for long distances and technical terrain. At the time of writing, we have six brands in our store. Trail runners often benefit from gels with a good balance between fast and slow sugars, sufficient electrolytes and a texture that is easy to consume while running. Personally, we also count carbohydrates when we go longer and then gels with a lot of carbohydrates are useful.

Your body can produce a maximum of about 60 grams of glucose record. But if you also adds fructose , your admission can increase to 90-120 g carbohydrates per hour.

• Maltodextrin + fructose → Fast recording + extra capacity (e.g. Maurten, PowerBar)
• Glucose + fructose (2:1 ratio) → Maximum recording (e.g. Naked, Maurten)
• Maltodextrin + isomaltulose → Fast + long lasting energy (e.g. Hammer)

• Short, fast effort (up to 1 hour) → Glucose/dextrose/maltodextrin for instant energy
• Long effort (more than 2 hours) → Blend of maltodextrin + fructose to maximize absorption
• Ultra distances (6+ hours) → Mix of fast and slow sugars + real food to prevent stomach problems

Are you purely looking for the most carbohydrates per gel to reach your desired number of "carbs / hour"? Then you will end up with these gels. They both contain 40 grams of carbohydrates per gel.

We verkopen op dit moment energy gels van zes verschillende merken. Wat is het verschil tussen al deze merken en welke zijn voor jou geschikt?

Bevatten een mix van snelle en langzame koolhydraten, ook met extra cafeïne-opties. Geschikt voor sporters die een langdurige energievoorziening zoeken en graag variatie in smaak en samenstelling hebben. De Super Liquid is snel te drinken zonder water.