The Secret Lessons About Gels Every Marathoner Learns Eventually

4 min readFall marathons are coming up fast, and you’re going to want to dial in your nutrition now. The “nothing new on race day” mantra is critical when it comes to fueling. What goes down just fine in mile 3 can offer a whole different experience at mile 18. It’s not just about deciding what you want to use; you’ve got to practice it, too. Sports nutrition comes in many forms—gummies, liquids, bars and more—but we’ll focus on gels here since they’re easy to consume while running.The huge selection of gels is welcome: Which fuel works is incredibly individual, and the variety widens the chance of finding one that helps your performance without messing with your guts. It can also be completely overwhelming—and expensive. Fortunately, there are some simple ways to narrow it down.The easiest is size. If you’re doing a 4-hour marathon and aiming for 60 grams of carbs per hour, you’re going to need about 12 gels. Gels like Gu Liquid Energy are great because they’re liquidy and super easy to get down. But liquidy products like those come in packets that are pretty big, and you’re going to need to figure out how to carry 12 of them.Here’s what else to consider—and my very personal take (I’m fussy about texture) on some easy-to-find-favorites—to help you spend less time choosing and more time running:Choose your carbsDifferent gels use different types of sugar—typically glucose, maltodextrin, and fructose—to help fuel you, and the sugars will be in there in different ratios. Fructose is absorbed differently than glucose and maltodextrin, and the going understanding is that having a mix makes them less likely to give you gastro trouble.For sustained energy, two common gels aim to deliver:• UCAN is formulated with “super starch.” It’s a low-glycemic carb that was originally designed for a child who had a rare disorder that required him to keep his blood sugar incredibly steady. My take: It fuels you for a long time, but can taste kind of chalky. Plenty of athletes don’t even notice this.• Huma gels contain chia seeds, popularized by being what the ultrarunners in Born to Run fueled with. Chia seeds—they’re basically fiber—help avoid sugar spikes and give you a steady release of energy. If you try to avoid fiber around running, be aware that these contain about a gram per packet. My take: Fiber daily = yes. During a race, not so much.Natural or not? More and more options contain familiar ingredients. Spring gels contain ingredients like apple juice, basmati rice, and sweet potatoes; Raspberry Hammer gels have as their third ingredient…raspberries. Untapped is just maple syrup (note, though, that’s just one kind of sugar, if it matters to you).Do you want special engineering?Maurten gels are designed with a hydrogel technology originally developed for pharmaceuticals that allows carbs to move through the stomach and into the intestines, where they can be absorbed more easily (read: less gut trouble). They’re used by tons of pros and they’re the on-course option at many major triathlons and marathons. My take: They’re kind of like Jell-o shots. Some athletes find that to be a bonus. I find it to be kind of like swallowing a jellyfish.Consider textureI’m fussy about texture. The world seems to run on Gu—they make them in all kinds of traditional and creative flavors, and they’re super available at retail stores, so it’s not a hassle to resupply them if you realize you’ve run out the night before your 20-miler. My take: These run a little plasticky for me, but I’ll do them in a pinch. And after tasting the Gu Roctane chocolate coconut flavor, I almost changed my tune on them. Remember, I’m fussy, but I still I prefer the smooth but not runny texture of Hammer gels in the Nocciola flavor. The texture of Honey Stinger Gels works for me, too.Factor in PriceCost is actually where I start with choosing gels. There are some I won’t even taste test because I don’t want to love them and get hooked.It adds up. Plenty of gels run in the $3 to $4 range. So if you figure $3.50 per gel, that 12-gel race is going to run you $42. For just one race.Add in your long runs and you’re spending $30 to $45 a weekend. That’s $120 to $180 a month.My favorite way to lower the cost of testing new brands and flavors is at TheFeed.com. They let you buy single gel packets, so you can try just one or two of lots of different brands.There are tons of ways to fuel, but one thing is clear: you’ve got to lock in what works long before race day. Now is a good time to start.Marty Munson, currently the health director of Men's Health, has been a health editor at properties including Marie Claire, Prevention, Shape and RealAge. She's also certified as a swim and triathlon coach.