The Traditional Strategy – Energy Gels
The traditional strategy for race nutrition involves sports energy gels. These are specially formulated packets of carbohydrates in gel form.
Many runners rely on energy gels for their race nutrition as they are convenient, easy to consume and formulated to deliver the exact amount of carbohydrate you require in an easily digestible form.
The traditional strategy involves approx one-two gels for every 60 minutes of running.
30g carbohydrate = 1 gel
As before you should aim for a minimum of 30g of carbohydrate per 60mins of running and ideally closer to between 60-90g especially if you are aiming to run faster times closer to your maximum ability.
(although check packaging as some gels come in different quantities)
Timetable approx. times or distance
One-two gels at
EITHER Time OR Equivalent Distance (subject to your pace)
45 mins 
1hr 30 mins
2hrs 15mins
3hrs
3hrs 45 mins
4hrs 30 mins
- Don’t take the whole gel all at once
- Take each gel in one or two mouthfuls at a time and sip water if you can
- Allow 5-10 minutes to consume each gel
- Try to drink some fluids with each gel to aid digestion and provide suitable hydration