You’ve probably seen runners taking small packets of gel mid-run or sipping coloured drinks at a race. These are not just for show. When you run, especially for longer distances, your body loses energy and electrolytes. Replacing them at the right time helps you perform better and recover faster.
But what do you really need? And when should you take them? Here's a simple breakdown for beginners and casual runners who want to start using running nutrition properly.
Why Nutrition Matters When You Run
Running uses a lot of energy. Your muscles need carbohydrates to keep going, especially during runs longer than 45 minutes. You also sweat, which means you lose fluids and electrolytes like sodium and potassium. This can lead to muscle cramps, fatigue, or even nausea.
Staying fuelled and hydrated helps you avoid those issues. It also helps you finish stronger, especially during events like HYROX, 10Ks, half marathons or full marathons.
So, What Are Electrolytes and Why Should You Care?
Electrolytes are minerals your body needs to function well. Sodium, potassium, magnesium and calcium are the big ones for runners. You lose them when you sweat, and replacing them helps prevent cramping and keeps your energy steady.
Some products also add amino acids which help with muscle recovery and reduce fatigue.
📌 Expert says: “Even mild dehydration can reduce endurance performance by up to 10%.”
When Should You Use Energy Gels, Electrolytes, and Recovery Products?
Here’s a simple guide based on your running distance and needs:
| Distance/Run Type | What You Need | When to Take It |
|---|---|---|
| < 5km | Water or light electrolytes | Before or after, not usually needed mid-run |
| 10km | 1 energy gel, water, electrolytes | 30 mins before or halfway through |
| Half marathon | 2–3 energy gels, SaltStick or sports drink | 1 gel before, 1 every 45 mins, sips throughout |
| Full marathon | 4–6 gels, electrolytes every 30–45 mins | Start fuelling at 30 mins, then every 45 mins |
| HYROX | Energy gel + electrolyte drink or tablets | 1 caffeine gel 30 min before start; 1–3 energy gels during race at 30–45 min intervals; sip water or electrolytes at hydration zones |
| Recovery / Post-run | aminoVITAL Gold or light protein | After your run, within 30 minutes |
Simple Tips For First-Timers:
- Test during training, not race day: Always try your nutrition plan during your weekly long runs.
- Drink with gels: Energy gels work better when followed with a few sips of water.
- Start fuelling early: Don’t wait until you feel tired.
GU Energy: What’s the Difference Between Original and Roctane?
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GU Original Gel offers quick carbs (maltodextrin and fructose), some sodium, and BCAAs. Works well for most runs up to 90 minutes
- GU Roctane Gel has roughly three times more BCAAs, plus beta-alanine, taurine, extra sodium and some caffeine (~35 mg in some flavours). Made for longer or more intense efforts. It helps buffer fatigue and support recovery under stress
👉 Pro Tip: Use Original for 10Ks or shorter runs. Switch to Roctane for half marathons, full marathons, or back-to-back long runs.
(Scroll table horizontally on mobile)
| Brand & Product | Usage | Suggested For | Key Benefits | Product Link |
|---|---|---|---|---|
| GU Original Energy Gel | Mid-run fuel | 10km, Half Marathon | Quick energy, small size, easy to digest | Shop here |
| GU Roctane Gel | Long runs | Full Marathon, Trail | Extra electrolytes and amino acids | Shop here |
| SaltStick FastChews | Electrolyte replenishment | 10km+, hot weather | Helps reduce cramps, chewable | Shop here |
| SaltStick Caps | Long-distance support | Half/Full Marathon | More sodium, good for heavy sweaters | Shop here |
| aminoVITAL AminoShot | Mid-run endurance boost | >15km, Half Marathon | Branched-chain amino acids (BCAAs) for less fatigue | Shop here |
| aminoVITAL Gold | Recovery drink | Post-run or race | Helps rebuild muscles and speed up recovery | Shop here |
FAQ
1. Do I need energy gels for short runs?
No, if you're running under 45 minutes, water is enough.
2. How often should I take energy gels?
Every 45 minutes during longer runs, and one just before you start.
3. Can I mix different brands?
Yes, just test them first during training to see how your stomach reacts. For example, GU Energy gel provides carbs while SaltStick FastChews adds electrolytes for better hydration.
4. What if I forget to fuel?
You might feel tired, dizzy or get cramps. It's best to follow a plan.
5. Is it okay to take energy gels without water?
Try not to. Most gels need water to digest properly and avoid upset stomach.
6. Do I always need electrolytes?
If you're sweating hard, yes. SaltStick FastChews helps to replace multiple electrolytes, not just sodium.
7. Why take amino acids after a run?
They help repair muscles and reduce soreness, especially after long or intense workout.
External Sources and References
1. The Role Of Hydration And Electrolytes For Active Women
Covers why electrolytes are essential for fluid balance and muscle function
2. American College of Sports Medicine Endurance Carbohydrate Guidelines
Urges 30–60 g/h of carbs during > 1 hr exercise, with higher amounts for longer race
3. Narrative Review – Carbohydrate & Endurance
Recommends athletes consume 30–60 g of carbs per hour during exercise
4. Dr. Stacy Sims – Hydration is Power
Insight into how hydration and electrolytes affect performance, especially in heat
