What You Need to Know About Gels and Nutrition If You’ve Never Tried Them Before?

Sports Nutrition market offers a wide variety of options, and the temptation to try them is strong. Together with professionals, we explain whether gels are truly essential for a marathon runner’s kit — and how to make the right choice without mistakes.

Sports Nutrition – supplement or substitute?

During long runs (over 1.5 hours) and intensive training sessions, the body burns through large amounts of energy. For proper recovery, it is crucial to replenish these energy reserves. That is where sports nutrition comes in — most often in the form of gels and energy bars for runners.  These products supply the body with carbohydrates and are far more practical than carrying full food boxes.

Gennady Zelenskiy, Manager of Space Distribution and the brand 226ers, explains the main categories of sports nutrition:

• Energy gels – concentrated carbohydrates (sometimes with caffeine or electrolytes). Fast absorption, quick energy boost during a race.
• Isotonic drinks – solution with water, electrolytes, and carbohydrates. Replenish fluids, restore salts, support endurance.
• Energy bars – carbohydrates (sometimes with protein and fats). Better for lower-intensity workouts or long sessions.
• Protein products – powders and bars. Aid muscle recovery after training.
• BCAAs and amino acids. Reduce muscle breakdown, sometimes ease fatigue.
• Vitamins and minerals.  Support health and metabolism.
• Recovery blends – carbohydrate-protein mixes (usually 3:1 or 4:1 ratio).
  For fast recovery after a run or training session.

Pedro Vizuete Castro, HomeRun club coach, trail runner and ultramarathoner, notes that gels are lifesavers during long distances:

“The simplest and easiest product to consume while running a marathon is gel.  Bars are too hard to chew, and bananas only work if you stop at a refreshment point to dilute gels.”

Still, it is important to note that gels are not a replacement for balanced meals. They are a temporary aid during races and workouts.

How much should you take and what kind? 

“During running, you need carbohydrate–electrolyte support, and after — carbohydrate–protein recovery,” explains Gennady.

If your friend is fine to have two gels during one training session, it does not necessarily mean the same will do you good. Dosage depends on your body weight and individual characteristics. It is best to consult a coach or a specialist.

“There are general guidelines for taking sports nutrition, but they are only a starting point. You should go into a race only with nutrition you have already tested during training,” noted the distributor of 226ers, a partner of the Almaty Marathon.

“On the course, take a gel every 30, 40 or 45 minutes, depending on how you have trained and the carb content. The higher the carb content per gel, the less often you need them. The fewer nutrients a gel contains, the more often you need to refuel,” said ultramarathoner Pedro Vizuete Castro.

Different companies offer different gels:

• Classic carbohydrate
• Isotonic
• With caffeine
• With electrolytes
• With added nutrients (vitamins, glycine, etc.)

How to choose a quality brand?

• Composition – minimal artificial additives; balanced carb sources (maltodextrin, cyclodextrin, isomaltulose, fructose in balanced ratio).
• Shelf life – within reasonable limits, but not too long (5+ years may often mean too many preservatives).
• Packaging – easy to open on the move while running a distance.
• Reputation – good reviews by athletes, certifications (ISO, GMP), brand’s participation in different competitions.
• Transparency – clear ingredient lists and dosage, no “proprietary blends”.

It is not recommended to try energy gels for the first time during an official race.

Instead, focus fully on the event, enjoy it to the maximum without extra worries, and avoid taking such risk as quitting a race in case of discomfort.

“The most important thing before a marathon is not to experiment. You should already know which familiar foods do not cause you any gastrointestinal issues, so there are no surprises on race day. It is also crucial to drink enough water or at least rinse your throat: in hot weather — at every refreshment point, and in cooler weather — every other refreshment point,” reminded coach Castro.

Check List

And finally, here are some general tips from Gennady on how to structure your nutrition during training:

“2–3 hours before training, eat easily digestible carbs (porridge, toast with honey, banana) along with a small amount of protein.

15–30 minutes before the start — take a gel with or without caffeine, depending on your tolerance.

During the race, have a gel or isotonic every 30–45 minutes, and on longer distances, alternate with bars or fruit purées if you wish.

After training, within the first 20–30 minutes, drink a recovery shake with carbs and protein, some water or an isotonic. And only after 1–2 hours, have a full meal.”

You can stock up on trusted sports nutrition brands and consult with specialists at the Almaty Marathon EXPO — an open exhibition for all residents and tourists featuring local sports nutrition and clothing brands, held 1–2 days before the marathon.