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From Fellrnr.com, Running tips
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Energy gels are a useful component of many endurance runner's training and racing. In marathon distance racing, energy gels can make an important difference - [[When to eat Energy Gels in the Marathon]]. ==Special Thanks==I'd like to thank Chris at the University [http://www.runforyourlife.com Run For Your Life] store for his help with this article. Chris has talked to many runners about their experiences with different Gels and his help was the inspiration for this article. Chris was even able to provide me with some samples of Honey Stinger that he does not normally stock.
==Overview==
This table is ordered by ease of digestion.
{| {{table}}
| align="center" style="background:#f0f0f0;"|'''Name'''
| align="center" style="background:#f0f0f0;"|'''Sodium'''
| align="center" style="background:#f0f0f0;"|'''Potasium'''
| align="center" style="background:#f0f0f0;"|'''Caffeine'''
| align="center" style="background:#f0f0f0;"|'''Ease of digestion
(higher is better)'''
| align="center" style="background:#f0f0f0;"|'''Recommended for'''
|-
| GuHammer Gel||10090||25g23g||5g2g||0gtrace||20mg||0mg||0mg/25mg/50mg||40mg5||Sensitive Stomachs
|-
| Accel GelGu||100||20g25g||13g5g||0g||50mg||40mg||5g0mg/25mg/50mg||115mg4||30mgGeneral Use
|-
| Gu Roctane||100||25g||5g||1.7g||125mg||55mg||0mg/35mg||4||Rich Marathoners
|-
| Clif Shot (new formula)||100||24g||12g||0g||90mg||50mg||0mg/25mg/50mg/100mg||4||A Gu Alternative
|-
| PowerBar Gel||110||27g||10g||0g||200mg||20mg||0mg/25mg/50mg||3||Those needing extra electrolytes
|-
| Hammer Accel Gel||90100||23g20g||2g13g||trace5g||115mg||30mg||0mg/20mg||2||Improved Recovery and Ultradistances|-| Honey Stinger||120||29g||29g||0g||50mg||85mg||0mg||0||Not Recommended
|}
==Hammer Gel==
Hammer is noteworthy as one of the easiest to digest gels. It is nearly all Maltodextrin dissolved in a greater volume of fluid than other gels. The lack of sugars and electrolytes makes this far easier on the digestive system, and is recommended for runners who have issues with other types of gel.
==Gu==
For marathon distance racing, I prefer Gu over all other gels I've tried. It contains only 5g of fructose, with the rest of the calories coming from the more easily digested Maltodextrin. I find that Gu can be consumed without any extra water as long as it is taken a bit at a time and [[How to eat a Gel|mixed with saliva]]. Some of the flavors can be a little strong, but the 'plain' Gu has a light cola flavor.
==Gu Roctane==
This is an expensive variant on Gu, and I've not noticed any difference when using it. The amount of amino acids that are added is quite small (1.7g) and the benefits do not seem to justify the cost, which is roughly double the cost of standard Gu. On the other hand, if you are
==Clif Shot (new formula)==
==PowerBar Gel==
This gel is noteworthy because of it's its higher sodium content that may help alleviate [[Hyponatremia]] and [[Cramps]]. I found the flavor stronger than Hammer, Gu or Cliff, but still quite pleasant. You may need to drink some water near the time you take PowerBar Gel due to the extra electrolytes.==Hammer Accel Gel==Hammer I like the 4:1 carbohydrate to protein ratio of Accel Gel, and I often use it in ultramarthon races. There is noteworthy as one of more sugar than I would like at 13g and the easiest thin consistency makes it harder to digest gelseat slowly and mix with saliva. It is nearly all ==Honey Stinger==Honey contains only simple sugars rather than the Maltodextrin dissolved in a greater volume of fluid than that other gelsGels use. The lack of sugars and electrolytes This makes this far easier on gel much harder to digest than other Gels, and much sweater. This is the only Gel I've tried that has given me digestive systemproblems when taken slowly. I also found the sweetness overpowering and unpleasant, and is recommended for runners who have issues with other types of gelthough the honey aftertaste was quite pleasant. I would not recommend Honey Stinger Gels.
