How to eat a gel or shot
Posted: February 26, 2007
©roguerunning.com
How do you eat a gel or shot?
1. Tear top at tear notch on left side of packet.
2. Once tear has reached the stamped-out hole, pull down on the litter leash leaving leash attached to the package.
3. Fold litter leash out of the way & squeeze contents of pouch into your mouth.
4. Wash down with a few mouthfuls of cold water to speed digestion & absorption & to get the taste out of your mouth.
When should gel shot be used?
Eat one packet 45 minutes to 1 hour before your long run or race to top off stored carbohydrate levels.
Wait until 60 minutes into your long run or race before having your first gel shot, then take one gel shot every 30-45 minutes to maintain energy levels.
Take one gel shot or eat one energy bar within the first 15 minutes after finishing your run or race to assist in muscle recovery.
What brand should I use?
The biggest factor is your personal taste. If you have a flavor or brand that you prefer you should use that product. The energy gels all have differences in their ingredients, some of which may react negatively with your stomach & make it difficult to keep the gel down. Clif Shot is made with brown rice syrup; Powergel, Gu & Carb Boom are made with maltodextrin (glucose polymers) & fructose. All have been formulated to work effectively as replacement fuels.
Here are a few good resources to consult about energy gels:
http://www.runningtimes.com/issues/01julaug/gels.htm
http://www.runnersworld.com/home/0,1300,2-53-84-361,00.html
