LOLZLetter 295 | Gel with It: Fueling Smarter for Long Runs

and I need YOU for a new newsletter series!

Welcome,

The next two newsletters are all about fueling during longer runs. Chances are, you are taking in a decent amount of fuel during those long runs, but are you having enough?

Research shows that our bodies can handle more fuel, with many professional athletes consuming up to 90 grams of carbohydrates per hour. Gone are the days of relying on one gel for 20 miles... or even just two gels per hour. New research suggests athletes can manage 3-4 gels per hour or use a combination of liquid fuels and gels (which, technically, are liquids too).

There are now many gel options beyond the traditional Gu, with consistencies ranging from thick, like Maurten, to thinner varieties, such as UCAN. While real food can work, it isn’t always practical during intense efforts, especially when chewing becomes a challenge.

Easy-to-digest gels, like hydrogels or super-starch gels, are popular for being gentle on the stomach and easy to consume. Meanwhile, real food gels taste like applesauce or syrup, and concentrated gels provide that classic sticky sweetness. The right gel comes down to what works best for you, as every athlete’s digestive system is different.

Most gels contain 20-25 grams of carbohydrates, meaning you’ll need more to fuel optimally. But consuming four gels per hour can feel like a lot of eating while running. Thankfully, some higher-carb options are now available, offering more fuel with fewer packages to carry.

For me, consuming gels slowly over a mile has made a big difference. Higher-carb gels, like Carbs Fuel, take me about two miles to finish. This slower consumption has helped with digestion, improved my energy levels, and even reduced the chance of choking mid-run.

What are some higher carbohydrate options?

Maurten Gel 160

• Carbohydrates: 40 grams

• Calories: 160

Maurten is popular among endurance athletes for its hydrogel formula, which is easy on the stomach and doesn’t require water. The thick, unflavored gel offers a smooth, Jell-O-like consistency, making it manageable during races. Maurten gained fame by fueling Eliud Kipchoge’s sub-2-hour marathon attempt. For me, though, using it exclusively can lead to flavor fatigue. I believe Maurten works, but flavor-wise, it’s too much for me to use throughout an entire race.

UCAN Edge Gel

• Carbohydrates: 19 grams

• Calories: 80

UCAN’s gel is thinner and more liquid than others, making it easier to consume. While not a high-carb option, its hydrolyzed cornstarch provides steady energy without sugar spikes, making it a great choice for those managing blood sugar. A caffeinated version will be available soon. Though the large pouch size can be tricky to carry, I find UCAN gels effective for long efforts. My stomach can easily handle 3-4 UCAN gels per hour. I just remembered when writing this, I have a discount code of 15% to UCAN using this link or you can try their sample pack for free, just pay shipping.

Carbs Fuel Gel

• Carbohydrates: 50 grams

• Calories: 200

Carbs Fuel is new to me, but after reviewing it, I found it to be a game-changer. With 50 grams of carbs and 200 calories per gel, priced at $2.00 each, it offers excellent value. Its 2:1 glucose-to-fructose ratio ensures efficient absorption, and the semi-sweet taste keeps things refreshing. The only downside is the single flavor, which could lead to fatigue over time.

Precision Fuel & Hydration PF 90 Gel

• Carbohydrates: 90 grams

• Calories: 360

The PF 90 Gel offers 90 grams of carbs in a resealable pouch, ideal for long efforts since consuming it all at once would be challenging. Its mild flavor prevents fatigue, and it can be taken in small doses alongside electrolyte mixes or other PF products.

With 90 grams of carbohydrates per gel, you’d only need to carry one per hour to meet your fueling needs. However, I recommend consuming it gradually over the course of the hour.

Styrkr GEL50

• Carbohydrates: 50 grams

• Calories: 200

Styrkr’s GEL50 provides 50 grams of carbs in a vegan-friendly, pH-balanced formula. With just six ingredients, it’s gentle on the stomach and meets WADA standards. Packaged sustainably with 35% less plastic, it’s great for athletes tackling long events. Use one gel per hour, or two if you can comfortably manage 100 grams of carbs.

Styrkr has quickly become one of my favorite fueling options. It’s easy to consume, especially with the higher carbohydrate count. I was surprised by how much I liked it!

You can find any of these at The Feed. I like The Feed because it allows you to try individual fueling options without committing to an entire case.

What is Keeping Me Entertained?

Susanna Sullivan, America’s Fastest Teacher, Leads American Women at the Chicago Marathon: I don't know what is more of a feat, teaching middle school or being the top US Women at Chicago. I joke :-) 

Ruth Chepngetich of Kenya smashes world record by nearly 2 minutes at Chicago Marathon: Of course I have to say something about the women's marathon world record going down by around 2 minutes. Ruth set a PB in almost every distance en route to the WR and PRed by over 4 minutes. 

Go Brewing Review: Another great nonalcoholic beer 

Long Beach Half Marathon Recap: The race I got stuck in a public bathroom. Who knew that was a fear unlocked? 

Aquarium of the Pacific 5k (20:43)

ASICS Noosa Tri 16 Shoe Review

Carbs Fuel Review

September Training Log

I didn't realize I blogged that much last week. 

Finally, I need YOU:

I’m working on a new newsletter series about trying something new. If you’ve tried something new in the sports world (a new race distance, sport, whatever) and want to share your story please email me at fueledbylolz at gmail dot com. No, you don’t have to be good at it.

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