One of the trickiest components of training for something like a marathon or triathlon is mid-race and long workout nutrition. Figuring out how much fuel your body needs—and actually consuming it mid-workout—is key to performing at your peak, without “bonking” or getting sick.
Performance athletes should consume up to 240 calories per hour, 30-60g of which should be carbs, according to the American College of Sports Medicine.
Energy gels and chews are a super-easy way to get those calories and carbs, plus other important nutrients like sodium and potassium—fast. What’s more, a lot of these products are made from glucose, fructose, and other high-glycemic sources that are easy to digest.
So, whether you’re a cyclist, runner, triathlete, or ultra-adventure racer, you’ll benefit from the products we’ve highlighted. Everyone reacts to gels and chews differently, so it might take a bit of trial and error to determine what works best for you (what doesn’t upset your stomach; what goes into effect the quickest). Everyone has a different absorption rate and sensitivity; and these are all made with varying carb sources and amounts.
Each product has different recommendations for how often you need to refuel, so be sure to read the packaging.