The season of endurance races on roads (10 km, 20 km, half-marathons, and marathons) or in the mountains is starting again. Nutrition during a race is truly crucial during physical exertion, especially when it lasts a long time. Since chewing while running is very difficult, energy bars are generally consumed before the race, 30 minutes before the start, and after the race in case of hunger or for recovery with a protein bar. During the race, the main product remains the liquid energy gel, which is easier to absorb. Here are some tips for choosing and consuming your sports energy gel effectively, particularly for running and marathons.
What is an energy gel?
An energy gel is a blend of carbohydrates, sodium, and vitamins designed to replenish glycogen stores and provide a quick source of energy during exercise. Some brands describe it as a “boost” or “pick-me-up.” It generally contains a blend of carbohydrates with varying rates of energy release, as well as electrolytes to help maintain the body’s energy, fluid, and electrolyte balance over the course of the kilometers.
This is the sports nutrition product that allows you to lose as little time as possible during a race. It generally comes in a tube or a flexible sachet containing a few dozen grams, which you simply open to take the energy boost you need. The term gel is used because, depending on the brand, its texture may be more or less thick.
How do you choose an energy gel?
It is important to read labels carefully to understand the carbohydrate and electrolyte content. It is recommended to choose gels with an average carbohydrate content of between 20 and 30 grams and 50 mg of sodium per serving. This is enough to provide a quick source of energy during exercise and replenish the mineral salts lost through sweat. Check the ingredient list and avoid products that are not natural or contain preservatives or artificial flavors. Your stomach, which is put under severe strain while running, will thank you. Gastrointestinal problems are runners’ worst nightmare during intense effort. If you experience intestinal problems during exercise, try gut training.
The type of sugar used is crucial:
Not all sugars are equal. It is therefore essential to pay close attention to the quality of these carbohydrates. Let's review a few of them:
- By far the worst is sucrose (50% glucose, 50% fructose), derived from sugar cane or sugar beet. It loses all its useful calories during refining. It also overloads the pancreatic system to produce insulin.
- Glucose is the body's main fuel. It is naturally present in the body. It can have serious health consequences when consumed in excess, particularly by increasing the risk of diabetes. With a Glycemic Index of 100, it is the sugar that releases energy most quickly, but this does not last over time.
- Fructose is a good, low-GI sugar when consumed naturally through fruit and vegetables. However, synthetic fructose made from corn is disastrous. Our cells do not have fructose receptors. They therefore cannot store or use it as a nutrient. It then passes through the liver to be neutralized. In the liver, it activates an enzymatic process that produces fat.
Also beware of health claims in sports. The law prohibits sports nutrition and diet brands from communicating (although many still do) about the benefits of an active ingredient whose Nutrient Reference Values (NRVs) are below 15%! Some provide figures for 100 g of product rather than for one gel, because with 100 g they are fairly sure to meet the threshold (an average gel weighing between 25 g and 40 g).
The composition of Mulebar energy gel
For our Mulebar energy gel recipe, we use only high-quality, 100% natural ingredients.
- As for carbohydrates, it is a blend of 27 g of brown rice syrup, which releases energy very quickly, and agave syrup, which releases it more gradually. This is referred to as the glycemic index (GI). The higher it is, the faster the energy release.
- The flavors come from concentrated fruit juice (cherry, lemon, or apple), coffee, or salted caramel.
- The mineral salts are supplied by 200 mg of Himalayan pink salt (sodium). This mined salt is indeed the richest in trace elements in the world, far richer than sea salt.
The ingredient list is very short because this is more than sufficient as an energy source, despite the absence of added vitamins, magnesium, or BCAAs, which are better taken as a course rather than at a specific moment. Our athletic customers’ very positive reviews have been unanimous since 2008. Most consider them the best energy gels for running on the market.
It is also important to take your personal preferences regarding flavor and texture into account. Mulebar energy gels are available in 5 flavors: cherry, apple, salted caramel, lemon ginger, and coffee, and their texture is very fluid to make absorption easier without having to drink too much afterward. Drinking too much while running can be uncomfortable because of bloating; it is better to drink often and in small amounts, such as a sip every 1/4 hour.
The practicality of energy gel packaging also matters
The practicality of the packaging is also very important. Mulebar is the only brand offering energy gel tubes that can be easily resealed, with a real flip-top cap like the one on your toothpaste. Sports nutrition brands that claim the small piece you break off can be inserted backwards to reseal the tube are misleading you. It is very impractical and impossible to do while running because the piece and the opening are so small.
What is the benefit of having a resealable cap?
- Consume your gel tube in several portions without risking the product leaking into your pocket or running belt. This avoids the “yo-yo” effect, which involves absorbing a large amount of sugar all at once, along with its side effect of reactive hypoglycemia or “cotton-wool legs.” It is better to take 1/3 of a tube every ¼ hour to maintain a stable blood sugar level. The human body hates excess because it has to work and expend energy to assimilate it.
When the tube or sachet is finished, there is always a little gel left inside. If the packaging cannot be resealed, the tube will leak into your pocket or running belt, and it is very sticky because of the sugar. This is why so many empty tubes are found discarded along roadsides. Because Mulebar’s resealable gels do not leak, you can take them home to reuse them and avoid the distressing scenes seen at the latest Paris Marathon and at all other races.
Every Mulebar energy gel tube has been reusable since 2016—a world first! Once empty, simply rinse it with hot water and refill it using our refill pouches. At €20 including VAT each, you save more than €11. They are in fact 36% cheaper than 12 tubes bought individually at €2.60 including VAT each. This also uses less plastic, making it more environmentally friendly.
Finally, Mulebar gels are the only ones packaged in rigid tubes with rounded edges. Why rounded? Quite simply because sharp corners tend to snag the mesh of technical clothing or running belts, and considering the price of these sports accessories, it is best not to damage them so foolishly.
Highly varied prices
The price of energy gels varies enormously from one brand to another. According to the pricing guide by dietitian-nutritionist Nicolas Aubineau, the cheapest is Effinov’s Hydraminov Gel+ at €42/kg, while Meltonic’s antioxidant or endurance gels cost €145/kg. At €70/kg, Mulebar gel tubes are at the lower end of the market average. Unfortunately, Nicolas Aubineau does not include our Mulebar refill pouches in his analysis; at €45/kg, they rank among the cheapest gels on the market.
How many energy gels during a marathon?
To conserve as much energy as possible, the recommended carbohydrate intake during the race ranges from 30g to 60g per hour depending on your body type and running intensity.
During a half marathon or marathon, it is generally recommended to consume one energy gel every 45 minutes to 1 hour during the race. Depending on the intensity of the effort and your individual energy needs, this may be as often as every 30 minutes. It is also important to drink water or an isotonic drink after consuming an energy gel to aid nutrient absorption and remove the sugar from your mouth. This can quickly become sickening.
Certain brands such as Overstims offer marathon packs containing several products: energy cake, pre-race drink, during-race drink, post-race drink, and up to 8 tubes of energy gels. That’s far too much… But it pays!
Do not take a gel during a race without trying it beforehand in training. During these tests, you should determine the quantity that suits you best and at what intervals. To test our Mulebar gels and form your own opinion, we have created the gel discovery pack with 2 x 37 g tubes of each flavor.
There are several types of energy gels
Antioxidant gels
An athlete’s body undergoes numerous stresses during intensive training or a race: repeated muscle contractions, inflammation of the tendons, tissues, and joints, production of CO2 and lactic acid… This results in poor recovery, increased fatigue, and even a risk of injury. Antioxidants are the solution.
Muscular exertion leads to the production of free radicals through the breakdown of oxygen. These radicals attack and destroy our cells, a process known as “oxidative stress.” This is why the body organizes its defenses by producing antioxidants. Antioxidant intake is necessary when exertion is intense because oxygen consumption increases. This is generally the case for endurance sports, and particularly for marathons.
Antioxidants are found in fresh fruits and vegetables in the form of vitamins C, E, and A, omega-3s, zinc, potassium, magnesium, BCAAs, and many others. Hence the famous “5 fruits and vegetables a day” program recommended by the PNNS.
Our cherry and apple Mulebar vegan energy gels contain antioxidants, as these two fruits are packed with them. They are particularly recommended for the start of a race.
Caffeinated gels
Caffeine is a natural stimulant that affects the central nervous system. It has a stimulating effect on the brain, which can improve alertness, concentration, and the ability to react quickly. Caffeine can also increase the production of adrenaline, a hormone that raises heart rate and blood pressure.
Furthermore, caffeine can help improve physical performance by reducing the perception of pain and increasing the body's ability to mobilize fat as an energy source. It can also help reduce mental and physical fatigue and improve the ability to withstand it.
Caffeinated energy gels can be particularly useful for marathon runners who need an extra boost in the middle or late stages of the race, when fatigue begins to set in—the famous “marathon wall.” Caffeine can also help reduce the perception of pain during exercise, which may help runners maintain a steady pace.
Our Mulebar lemon ginger energy gel contains 50 mg of natural caffeine from guarana. That is equivalent to a strong espresso. There is no risk of acidity from the lemon. Tasted blind, you could almost mistake it for honey. It is the ideal gel for the middle of a race, when the effort becomes intense.
For coffee lovers or those who really need a “pick-me-up” over the final few kilometers, our coffee energy gel is the ultimate weapon. With 100 mg of caffeine, it is the highest-dosed gel on the market, equivalent to two very strong espressos. It is also ideal for night races, when sleeping is not an option.
Not everyone reacts to caffeine in the same way. It is therefore recommended to try it before the race to determine the caffeine dose that best suits your needs during exercise and your preferences.
Finally, caffeine can have undesirable side effects if consumed improperly or in excessive amounts, including sleep disturbances, anxiety, irritability, tremors, palpitations, and increased urination. People who regularly consume large amounts of caffeine may also develop a dependence. It is not suitable for people with heart problems, pregnant women, or children.
Hydrogels
They are simply more liquid gels, meaning they are diluted. Generally, the price per kg of carbohydrates provided is disastrous!
The tip if you prefer more fluid gels is to use a small resealable flask, reusable and made of silicone. Pour the equivalent of one or two gel tubes into it and top it up with water. The consistency will be close to a very lightly diluted syrup at a low price.
It's also worth noting that our Mulebar gels can be diluted at a ratio of one 37 g tube per 500 ml bottle of water. You can therefore consume them straight, slightly diluted, or as a sports drink.
Now you know everything about how to choose a sports gel and use it during a race. If this format or texture doesn't suit you, at Mulebar we have created a range of vegan energy fruit purées, two of which are also organic. They are slightly more filling than a gel, but so much fruitier. A discovery pack of 7 fruit purées is available to help you make your choice. A real source of comfort during sport. Feel free to share your feedback, especially on the red fruit and beetroot flavor and, very soon, the chestnut flavor.
Homemade energy power gel recipe idea:
With this homemade sports gel recipe, you save money and single-use plastic packaging. It is very easy to prepare 8 high-quality 25 g gels.
- 60 g of acacia honey (GI 55) or coconut syrup (GI 50) for carbohydrates
- 60 g of agave syrup (also low GI) for slow-release carbohydrates
- 70 ml of freshly squeezed fruit juice (orange, lemon, apple...) according to your taste, for a smoother texture
- 1 tablespoon of vegetable oil (sunflower, rapeseed...) for the fat content
- 1/2 teaspoon of Himalayan pink salt or fleur de sel for sodium and minerals
- 5 g of spirulina flakes for BCAAs and protein
- A few pinches of spices (ginger, curry, turmeric...) for antioxidants
Pour into a silicone flask or soft flask and keep refrigerated before the race.
Mulebar sports nutrition product information:
Price: €2.60 including VAT per 37 g energy gel
Available in packs of 5 or boxes of 24, with a 10% discount
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Delivery within 48 hours and free shipping on orders over €70 in mainland France.
Preservative-free, colorant-free, palm oil-free, and vegan (except for the caramel gel). Our energy gels are not organic. They are gluten-free except for the coffee gel.
