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SAM CLARKS TOP TIPS FOR HOW, WHY & WHEN TO USE GU ENERGY GELS

June 08, 2020

SAM CLARKS TOP TIPS FOR HOW, WHY & WHEN TO USE GU ENERGY GELS

The sporting world is awash with nutritional products of all kinds.  Gels are available in every flavour and consistency imaginable – some more palatable than others.  From my fifteen odd years of competing, GU gels are indispensable for energy delivery.  I use GU gels in completion because I like the way they taste, they have a consistency which is easy to eat and above all; they truly make me go faster.

For short races, there are GU gels with high caffeine doses, for ultra-distance races Roctane gels contain amino acids to aid with compounded muscle fatigue, and there are also GU gels which contain no caffeine at all - this is important because I will often consume 30 + gels in a race.

 My top 3 Gu Gel tips:

  • Plan your nutrition.   For fast races, we need around 1 gram of carbohydrate per Kg of body weight per hour (I am 80kg and aim for 75g Carb/Hour).  Figure out how long your race will take, and bring enough energy for that timeframe.  Gu gels are around 25g grams of Carbohydrate, so for me that means around 3 per hour.
  • Avoid flavour fatigue.  In very long races, wash down your gels with water, not a sports drink. Otherwise, you may tire of the constant barrage of sugar, and be less inclined to eat and drink when you need to.  You will risk under-fuelling and dehydration – The worst possible combination.
  • Keep them close.  It is no good having your gels where it is awkward to reach them.   Here are some examples of how to keep them handy:

Tape your Gu to the top tube:  That way you can tear them off one-handed. 

 

Safety pin your Gu to the back of your running shirt - Tuck them into your shorts, and they will be there when you need them, perfect for marathons and half marathons.

 Sam Clark is a 4-time winner of the Coast to Coast Multisport Race. 

https://www.facebook.com/SamClarkMultisport

 





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