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Running races are long-duration aerobic exercises that place high demands onmuscles in areas such as the core muscle group and trapezius.Endurance is crucial. During running, a lot of body heat, electrolytes, and water are consumed, soenergy replenishment is a very important aspect for runners. In the past, runners generally chose energy bars and chocolate for energy supplements, but recently energy gels have become an essential supplement for many participants.
Energy gels mainly contain calories, and they are easily absorbed. During running, the muscles are in a state of hyperemia, and the digestive function of the stomach decreases, so easily absorbable foods are needed. At this time, energy gels play a crucial role.
More and more people are beginning to pay attention to energy replenishment and nutritional intake during exercise. So,how should one quickly replenish energy and nutrients during a running race?Today, I'll explain the correct way to replenish energy during a running race.
What is an energy gel?
Energy gel is a popular running supplement. It isa jelly-like liquid,containing high calories that can quickly replenish the energy and minerals needed by the body during intense exercise.
When the amount of exercise reaches a certain level, we need to replenish energy in a timely manner. Energy gels are a good choice as they can be quickly absorbed by the body. The fructose in energy gels can quickly take effect to provide energy, and maltodextrin can maintain stable glucose levels for a certain period.
What is the use of energy gels?
The main function of energy gels is to provide easily absorbable sugars during the race, while also replenishing electrolytes. Even when fully stocked, the glycogen in our muscles and liver is not enough to support a fast pace for a full marathon.Energy gels can replenish the sugars lost during long-duration exercise, preventing low blood sugar from affecting performance. Additionally, because energy gels are portable and convenient for energy replenishment, they are loved by many runners.
Why should you eat energy gels?
Aerobic exercise consumes stored energy in the body, which mainly exists in the form of sugars, proteins, and fats. The sugars in the body are primarily composed of glucose in the blood and glycogen in the muscles and liver. When the amount of exercise reaches a certain level, the sugars in the body will be depleted. If the blood sugar level cannot be maintained at a certain concentration, the body will immediately feel fatigued and uncomfortable. In mild cases, the runner will be forced to slow down or stop, and in severe cases, there is a risk of fainting.
When should you eat energy gels? How should you eat them?
Some runners choose to consume energy gels before or during the first half of the race. This is a good choice as the body's digestive function is still relatively intact and can absorb the sugars from the energy gels. This can effectively prevent low blood sugar and ensure that the race pace does not drop.
In general, take one 45-60 minutes before the race. For a full marathon, you can start consuming energy gels at the 15-kilometer mark.
When consuming energy gels, runners usually take them with water. It is important to note that you should drink mineral water rather than beverages. Sports drinks contain high levels of sugar, and consuming them with energy gels can easily lead to a sudden spike in blood sugar. Mineral water, on the other hand, will not cause this issue and can help break down the energy gel while replenishing the body's lost water.
Summary
In addition to energy gels, most energy products also contain electrolytes and minerals. Electrolytes help maintain the chemical balance in the body. Compared to other products, energy gels are more portable due to their soft packaging and are convenient to consume. Take small sips and swallow slowly. If they are too sweet, you can take them with water.
If some runners are not good at consuming energy gels, they can try other supplements to find the one that suits them best.
More importantly, runners need to replenish enough carbohydrates through energy gels and sports drinks during the race to maintain blood sugar levels and conserve the body's glycogen reserves. It is crucial to avoid hitting the wall,being forced to slow down, or evenfainting. For runners, safely completing the race is the most important thing.
