philosopherking

I'm going to be running my first half marathon in a couple of weeks, and I've been trying to decide whether or not I should start using Gels for my long runs. So far my longest distance has been 8 miles, and have felt fine w/out eating anything. I've been reading various forums and about half the people think Gels are necesarry and half think that they are more of a psychological boost and for distances of a half-marathon or less they aren't really needed. Has anyone ever ran a half, or an equivalent distance, w/out Gels? If it's something that I can safely do, I think I'd rather not deal with the hassle of Gels.

danny_boy

They say that over 45 mins to 60 mins of an hour completely depletes your glycogen storage...

However, if you have no effects, and having done these long distances many times, then obviously your body uses its fuel slower...perhaps you are a great eater!!!

However, you should be consuming water when yo run, thats a definite.

cait987

someone define gels?

BTW, glycogen doesn't deplete after 45 minutes, not even close. Theres a shitload of glycogen in the body, most people just hit the wall after about 45 minutes because the body is converting from the use of mostly glycogen -> FFAs/lipids/stored fat.

It does this because fat is more in supply to the body then glucose in the long run, but the body can't mobilize/use fat as fast as you need it unless your working mostly aerobically as opposed to anaerobically. If you are running 45 minutes chances are your pretty much going solid aerobically.

Most people tend to be good at one or the other, they can go 30 minutes hardcore then hit a wall and have to stop meaning they handle glucose well (most often occurs in sprinters/any anaerobic sport)

While others can't sprint/20 minute bouts of running or less but they don't ever really hit the "wall" at about 40 minutes, they could keep going all day.

Both can be trained through aerobic or anaerobic exercise.

But I still don't know wtf gels are?

(BTW, the liver holds about 100G~ carbohydrates at any given time, while the muscles can hold between 800g-2000+g, if they didn't then people would become fatasses when carb loading, but the carbohydrates go somewhere when you deplete your muscle glycogen) Your body can access more carbohydrates easily though since protein, fats, and carbohydrates can all be converted into glucose.

If you were referring to liver glycogen becoming depleted, then yes, but then your body can just tap into muscle glycogen or use gluconeogenesis and make more carbohydrates outta the precious muscles

philosopherking

Gels are little packets of a flavored gel type substance that people take to give them energy when exercising aerobically for long periods of time. They claim to be better than eating regular power bars, granola bars, or any other type of solid because their gel form allows the carbs/glycogen to absorb quicker into the body, and they're lighter on the stomach. The directions on the packets vary, but they basically say to consume them every 45 minutes or so, followed by water, to maintain the energy needed to complete your goal. Here are some website of popular brands:

http://www.gusports.com/html/gu_energy_gel.htm
http://www.prolithic.com/hpages/efoods/powergel.html

Supposedly they have the same effect as eating a banana, or some honey, they're just more convinient. Basically they're just a quick carb fix.

I'm not exactly sure how glycogen works, or how it's even related to this, but from what I've read elsewhere there are two different opinions on how quickly it depletes and if it's necesarry to replace. Some, like danny_boy say that it depletes in 45-60 minutes, thus needing the replacement in any exercise over this period of time. Others have said that you don't really need it for runs under 2 hours or so, because the glycogen isn't nearly depleted by that time.

Anyway, I went ahead and tried them in my long run today, and I'm not exactly sure how much of an effect they had. I seemed to have more energy, but that could be due to the fact that I was drinking more water than I usually do, or maybe it was just a good day. They don't seem to be doing any harm, so I'll keep using them just incase they are giving me some benefit, but it'd be nice to know if they're actually necesarry.

Nazggul

Absolutely it is possible, how many world class marathon runners do you see popping GU packets during a race. None, they appropriately focus on hydration and elecrolyte replacement during race day. Basic proper nutrician with the right foods in the right amounts given your training periods is more important than the gel you may suck down 15 minutes prior to or during a race.

One of the best books I've read on nutrition is "Food for Fitness" by Chris Carmichael. (Currently Lance Armstrong's personal Coach) He dispels many myths and puts some hard science behind his nutrition and training program philosophy (Periodization). It's an easy read, pick it up.

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Janey

I did a half marathon, and used only the goodies provided along the route (gatorade water etc) I found that worrying about the other stuff was detracting from my enjoyment of the scenery. (2 hrs 18 secs!). But it was in October, and the sky was cloudy, so there may be an effect of weather on you.

danny_boy

I have started using sharkies, because my body does not respond well to the gels. The gels are said to have different effects on everyone, and you must always chase them with a lot of water so that they can absorb.

On my 16 k runs, I use half a pack of sharkies, around 8 pieces, and its great.

thingstodo

Oh, the power of bananas. You can't beat the potassium lift, as well as the carbs, etc.

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vector_1979

You can do it without gels on at that distance on the assumption you have a carbo loaded diet 3/4 days before the race.

To be honest the use of gels is a personal one because it works for some people and doesn't work for others. Best thing is to try it and see if you can feel the difference!

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cait987

was looking at the gels, most of em are sorta a waste. If your really concerned with getting the quickest energy source into your body your best off just mixing some dextrose with water, or maltodextrin (if you can stand the grainy flavor it would have)

Gels contain alot of fructose and crap, which contrary to belief won't really help you that much when running, it may cause a small sugar rush but restoring liver glycogen would take to long to be of any use unless you take in the gel right when you start running.

Or maybe I'm just pesimistic

philosopherking

Just thought I'd update. I ran my half marathon today, finished in 1:43:30, so I'm pretty proud of myself for my first time out. I decided to go ahead and use the gels, I don't know if they helped or not, but they sure didn't hurt. Better safe than sorry I guess. Maybe my next one I'll give it a try without and see how well I do in comparison.

Xiangsu

I swear when I first read his post I thought he was talking about the gel things you put in your shoes lol.

boom29

I was thinking the exact same thing.

I only run about 4-6 miles a day, so I haven't gotten to the point where I have to start thinking about drinking water while running, but I'll get there soon.

danny_boy

I am now at the 29k point, which is about 18 miles.

I do not use gels, but all I take with me is water and sharkies:
http://www.shop.runningroom.com/prod...roducts_id=376


I use water after about 45 mins of running, and have 1 sip every 15 mins after that. I would drink more, but I only take 500ml with me. If I took more, it would weigh me down, and I cannot run with a camel pack.

I usually take 1 sharkie every 20 mins after the 45 minute point.

I find after running this distance, my legs are exceptionally sore for the rest of the day, and I always take the next day off.

I do not know what this distance would be like without sharkies, as I have never tried. The longest I have gone without anything, was 17km, around 10.5 miles. However, it was a cold day, no sunshine,etc.