Energy gels: here’s what runners need to know

By Alan Ruddock, Associate Professor of Sport Physiology and Performance, Sheffield Hallam University
Mayur Ranchordas, Professor of Applied Sport Nutrition and Sport Nutrition Consultant, Sheffield Hallam University

Sebastian Sawe ripped open a carbohydrate gel sachet and slurped it five minutes before the start of the 2026 London Marathon. Sixty minutes later, he inhaled another one before smashing through the two-hour marathon barrier.

Sawe might have been the first sub-two-hour marathon runner, but he’s certainly not the first to be powered by an energy gel. It’s estimated that over 70%…

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