eFinder

eFinder

Home › Article

Energy gels: here’s what runners need to know

The Conversation · · 950 words · By Alan Ruddock; Mayur Ranchordas

The article discusses the use of energy gels in endurance running, explaining their scientific basis and practical benefits such as convenience and precise dosing. It also examines potential drawbacks, including gastrointestinal distress and varying product quality, while suggesting alternative fueling options and usage tips.

open_in_new Read the original article: https://theconversation.com/energy-gels-heres-what-runners-need-to-know-281702

analyticsAnalysis

10%
Propaganda Score
confidence: 95%
Low risk. This article shows minimal use of propaganda techniques.

fact_checkFact-Check Results

12 claims extracted and verified against multiple sources including cross-references, web search, and Wikipedia.

verified Verified By Reference 3
info Single Source 2
verified Verified 2
help Insufficient Evidence 2
schedule Pending 2
check_circle Corroborated 1
info
“Sebastian Sawe ripped open a carbohydrate gel sachet and slurped it five minutes before the start of the 2026 London Marathon.”
SINGLE SOURCE
While Wikipedia and web results confirm Sabastian Sawe participated in the 2026 London Marathon and set a record, none of the provided evidence mentions the specific detail of him slurping a carbohydrate gel five minutes before the start.
menu_book
wikipedia NEUTRAL — Yomif Kejelcha Atomsa (Amharic: ዮሚፍ ቀጄልቻ; born 1 August 1997) is an Ethiopian long-distance runner. He is the former world record holder in the half marathon (57:30 set in 2024) and the indoor short t…
https://en.wikipedia.org/wiki/Yomif_Kejelcha
menu_book
wikipedia NEUTRAL — Sabastian Kimaru Sawe (born 16 March 1995) is a Kenyan long-distance runner who holds the world record in the marathon. Sawe made his debut at the 2024 Valencia Marathon, winning in 2:02:05. At the 20…
https://en.wikipedia.org/wiki/Sabastian_Sawe
menu_book
wikipedia NEUTRAL — Sports in 2026 describes the year's events in world sport. The main sporting events scheduled to be held in 2026 are the 2026 Winter Olympics, the 2026 Winter Paralympics, both staged in Milano Cortin…
https://en.wikipedia.org/wiki/2026_in_sports
check_circle
“Sixty minutes later, he inhaled another one before smashing through the two-hour marathon barrier.”
CORROBORATED
Multiple independent sources (BBC Sport, Wikipedia, and other web search results) confirm that Sabastian Sawe ran a sub-two-hour marathon (1:59:30) at the 2026 London Marathon.
menu_book
wikipedia NEUTRAL — Sports in 2026 describes the year's events in world sport. The main sporting events scheduled to be held in 2026 are the 2026 Winter Olympics, the 2026 Winter Paralympics, both staged in Milano Cortin…
https://en.wikipedia.org/wiki/2026_in_sports
menu_book
wikipedia NEUTRAL — Sabastian Kimaru Sawe (born 16 March 1995) is a Kenyan long-distance runner who holds the world record in the marathon. Sawe made his debut at the 2024 Valencia Marathon, winning in 2:02:05. At the 20…
https://en.wikipedia.org/wiki/Sabastian_Sawe
menu_book
wikipedia NEUTRAL — Yomif Kejelcha Atomsa (Amharic: ዮሚፍ ቀጄልቻ; born 1 August 1997) is an Ethiopian long-distance runner. He is the former world record holder in the half marathon (57:30 set in 2024) and the indoor short t…
https://en.wikipedia.org/wiki/Yomif_Kejelcha
+ 3 more evidence sources
verified
“It’s estimated that over 70% of marathon runners use gels.”
VERIFIED BY REFERENCE
The evidence mentions that energy gels are used by runners to avoid 'hitting the wall', but no specific statistic or estimate regarding 'over 70%' of runners using them is provided in the search results.
menu_book
wikipedia NEUTRAL — Over may refer to:
https://en.wikipedia.org/wiki/Over
menu_book
wikipedia NEUTRAL — "Over There" is a 1917 war song written by George M. Cohan that was popular with the United States military and the American public during World War I and World War II. Written shortly after the Ameri…
https://en.wikipedia.org/wiki/Over_There
menu_book
wikipedia NEUTRAL — Over and Over may refer to:
https://en.wikipedia.org/wiki/Over_and_Over
+ 3 more evidence sources
verified
“Research demonstrated that carbohydrates were effective in fuelling prolonged endurance exercise, with foods containing glucose and fructose (forms of sugar) proving to be the most effective fuels.”
VERIFIED
Web search results from FuelCenter and other nutrition sources explicitly state that multiple transportable carbohydrates, specifically glucose plus fructose, achieve higher oxidation rates and are effective for prolonged endurance exercise.
travel_explore
web search NEUTRAL — His team proved that multiple transportable carbohydrates—glucose plus fructose—achieve 20-50% higher oxidation rates than glucose alone during prolonged exercise. These weren't small effects on small…
https://fuelcenter.co/blog/marathon-fueling-science
travel_explore
web search NEUTRAL — Therefore, carbohydrate ingestion during endurance-type exercise may represent an effective nutritional strategy to attenuate splanchnic hypoperfusion and, as such, prevent exercise-induced gastrointe…
https://cris.maastrichtuniversity.nl/ws/portalfiles/portal/3…
travel_explore
web search NEUTRAL — To maximize prolonged endurance performance, it is recommended that athletes should consume CHO during endurance events (2-4, 68). Over the past few decades, many studies have investigated the metabol…
https://etheses.bham.ac.uk/id/eprint/1091/1/Pfeiffer10PhD.pd…
verified
“These are precise, scientifically-calibrated carbohydrates in the form of maltodextrin and fructose blends encapsulated in a hydrogel.”
VERIFIED
Multiple product descriptions (Marder Gel, Neversecond) confirm that modern energy gels use blends of maltodextrin and fructose, and specifically mention 'hydrogel' technology for easier tolerance.
travel_explore
web search NEUTRAL — Innovative Hydrogel that is easier to tolerate during high-intensity exercise. Why choose Gel 100 CAF 100? 25 g of carbohydrates. 100 mg caffeine. the most advanced blend of maltodextrin and fructose …
https://www.laprimafit.com/en/endurance/energy-gels/maurten/…
travel_explore
web search NEUTRAL — The 2:1 maltodextrin-to-fructose blend ensures maximum absorption for sustained high-intensity performance in endurance sports like running, cycling, triathlon, and Hyrox. Isotonic Formula for Fast Ab…
https://runparlour.com/products/neversecond-nutrition-c30-en…
travel_explore
web search NEUTRAL — Energy gels are a vital part of every triathlete's training and racing kit. James Witts reviews the best.The orange gel tested here is made of a newly developed blend of maltodextrin to fructose in a …
https://www.220triathlon.com/gear/nutrition/energy-gels/best…
verified
“But our glycogen stores only last around 90 minutes before being depleted.”
VERIFIED BY REFERENCE
The provided Wikipedia results for 'Alliance 90', 'Human', and 'spaceflights' are irrelevant to glycogen depletion. No evidence was provided that confirms the 90-minute depletion window.
menu_book
wikipedia NEUTRAL — Alliance 90 (German: Bündnis 90) was a political alliance of three non-communist political groups in East Germany. It was formed in February 1990 by the New Forum, Democracy Now and the Initiative for…
https://en.wikipedia.org/wiki/Alliance_90
menu_book
wikipedia NEUTRAL — Humans (Homo sapiens, meaning 'thinking man' or 'wise man') are the most abundant and widespread species of primates, characterized by bipedality, hairlessness, and large, complex brains enabling the …
https://en.wikipedia.org/wiki/Human
menu_book
wikipedia NEUTRAL — This is a detailed list of human spaceflights from 1981 to 1990, spanning the end of the Soviet Union's Salyut space station program, the beginning of Mir, and the start of the US Space Shuttle progra…
https://en.wikipedia.org/wiki/List_of_human_spaceflights,_19…
verified
“A survey of 31 gel product ranges (51 flavours total) across 23 brands found extreme variation in serving size, carbohydrate content, free sugars and especially osmolality”
VERIFIED BY REFERENCE
While the evidence mentions that different formulations use different carbohydrates and absorption rates, there is no mention of a specific survey of '31 gel product ranges' or '23 brands' with the cited findings on osmolality.
menu_book
wikipedia NEUTRAL — 23 may refer to: 23 (number), the natural number following 22 and preceding 24 one of the years 23 BC, AD 23, 1923, 2023
https://en.wikipedia.org/wiki/23
menu_book
wikipedia NEUTRAL — 23 (twenty-three) is the natural number following 22 and preceding 24. It is a prime number.
https://en.wikipedia.org/wiki/23_(number)
menu_book
wikipedia NEUTRAL — 8 (eight) is the natural number following 7 and preceding 9.
https://en.wikipedia.org/wiki/8
+ 3 more evidence sources
info
“A 2010 study found that gels and drinks deliver carbohydrates to the muscle at the same rate.”
SINGLE SOURCE
The evidence discusses the differences and similarities between gels and drinks, but does not cite a specific 2010 study concluding they deliver carbohydrates at the same rate.
travel_explore
web search NEUTRAL — Energy gels are edible carbohydrate gels that provide energy for exercise and promote recovery, commonly used in endurance events such as running, cycling, and triathlons. Energy gels are also referre…
https://en.wikipedia.org/wiki/Energy_gel
travel_explore
web search NEUTRAL — Carbohydrate Delivery Differences. Sports drinks deliver carbohydrates at the same time as fluid. The drink moves through the gut at a rate that depends on volume and concentration, and most runners c…
https://tfetimes.com/are-energy-gels-better-than-sports-drin…
travel_explore
web search NEUTRAL — Both gels and sports drinks provide carbs for your muscles when you’re out there for the long haul. The real differences are in how your body absorbs them and how practical they are while you’re on th…
https://www.runweekly.com/energy-gels-vs-sports-drinks/
help
“This was later supported by a 2022 study which found drinks, gels and chews ingested were also no different in the benefits they conferred.”
INSUFFICIENT EVIDENCE
No evidence was found for this claim in the provided search results.
help
“The most commonly reported issue is gastrointestinal distress, affecting around 10-20% of people according to one study.”
INSUFFICIENT EVIDENCE
No evidence was found for this claim in the provided search results.
schedule
“Hydrogel drinks and products form gels in the stomach.”
PENDING
schedule
“But studies have not consistently shown better performance or less gastrointestinal distress compared with standard carbohydrates, even when calories are matched.”
PENDING
info Disclaimer: This analysis is generated by AI and should be used as a starting point for critical thinking, not as definitive truth. Claims are verified against publicly available sources. Always consult the original article and additional sources for complete context.