Why Gu Gels Are The Best

By K10 Patel / Dec 27^th, 2023

Gu gels are like a gooey paste that come in small packets. These gu gels are the best fuel during long distance running because they replenish your electrolytes. A burst of caffeine and sodium go a long way when you need a kick during your run. I have tried a whole bunch of different flavors and have ended up sticking to one flavor I like the most – Tri-Berry. I can personally vouch for these gu gel packets because I have consistently used them for at least 10 years.

Whenever I run 60 minutes or more, I use gu gels to refuel myself. I consume one packet shortly before my run, another packet about 45 minutes into the run, and gu gels every 15 minutes thereafter. The gu gel can be used anywhere from 30 minutes to 50 minutes into your workout. You just need to figure out when the best time is during your run for you to take your gu gel. It takes only a few minutes for the gu gel to kick into your system.

It is recommended to take the gel with some water; however, I never consume it that way. The gu gels are made easy to digest, so taking it without water is convenient and also acceptable if you prefer going that route.

Gu gels contain caffeine which is a stimulant that improves performance – Take a look at my article about coffee to see the benefits of consuming caffeine before your run. When you run long distances, you lose water through sweating. Your body needs to replenish its electrolytes and that is what the gu gel does. It assists in providing hydration by containing a triple combination of caffeine, carbs, and electrolytes.

The longer you run beyond the 45-minute mark, the more consistently you should consume the gu gel. Every 15 to 20 minutes beyond the 45-minute stretch is desirable. Maintaining your glucose levels during your run is key as you don’t want to run ‘out of gas’. Preventing fatigue through consuming these gu gels is one of the main reasons for consuming the gooey pastes.

Are There Any Negatives from Taking These Gu Gels?

These energy gels are super easy to digest. How your body digests “food” while exercising may vary from individual to individual, but for most people who consume this gooey paste, the risk of your stomach being upset from consuming it, is very low. Nevertheless, you could be somebody whose stomach doesn’t feel good after consuming these gels.

These gu gels carry a large concentration of packed carbs into one small packet, so if you are trying them for the first time or inconsistently use them, chances of an upset stomach are higher. This may be due to the texture of the paste in general or due to one or two unlikable flavors.

When it comes to flavors, you will only know which one you like after trying it during your run. I would avoid using these gu gels for anything other than refueling during a run or other such calorie burning exercise. The large concentration of carbs in the gu gel packet contains about 100 calories including sugars, so if you are diabetic then the refueling options during long runs are probably limited to specific foods outside of these gu gel packs.

Also, ensure that you do not consume more than four gels per hour. Keeping to a maximum of four gels per hour will keep your muscles energized. Consuming more than four can have undesirable consequences such as diarrhea and nausea.

Which Flavors of Gu Gels are Available?

Triberry, Lime, Peanut Butter, Watermelon, Orange, Vanilla, Chocolate, Caramel, Blackberry, Strawberry Banana, Strawberry Kiwi, Pumpkin, Pineapple, Cola, Mint Chocolate, Espresso.

What Are Some Alternatives if I Don’t Like Energy Gels?

You always have the option to carry fluids such as powerade and Gatorade with you during your run, so these electrolyte sports drinks are typically a good option.

Chews are a popular alternative. Gu energy chews produce the same effect as the gu energy gels, so if the gooey paste is not for you, nibble on the chews. Clif Bloks and Honey Stinger also make these small chewables. Jelly Belly makes beans which some runners use for caffeine and electrolyte fuel. If these chewable type candies are not your cup of tea, energy bars also work as long as you are willing to carry them with you on your run.

Final Thoughts

Gu gels are best consumed when running more than an hour and quickly refuel the body with electrolytes similar to Gatorade. There are various alternatives to consuming Gu gels, however, these small packets are light in weight and very convenient to carry in your pockets. They are quickly digested into the body and produce the desired effects that every runner needs during long distance running.