Energy Gels vs. Sports Drink Mixes: What to Use and When

Long distance requires energy and the longer you run, the more energy you require. This energy comes from the glycogen stores of our body, which are quite limited. So you definitely need to replenish these stores when the run exceeds two to two and a half hours.

Now, you cannot carry a buffet with you on the run. But you can definitely carry energy gels and sports drinks mixes. The question then arises, which one is better?

Energy gels or sports drinks mixes?

The short answer is that gels and drink mixes are not competing options. They have their differences and understanding what each one is built for will turn a vague fuelling plan into one that actually holds up across 42 kilometres.

Let’s start with Energy Gels

An energy gel is essentially a small, concentrated packet of fast-acting carbohydrates. It is designed to deliver energy quickly, is convenient to carry along and easy to consume on the move. One standard energy gel delivers about 30-40 grams of carbs. 

Gels can be consumed at any point during your race. You can take one whenever you need it, not just at aid stations. And since Ascend gels are isotonic, they are already formulated to be absorbed quickly without needing anything else alongside them.

One limitation of gels is hydration. A gel gives you carbohydrates. It does not replace the fluid and salts your body loses through sweat. On a warm day or a long race, relying on gels alone leaves a gap in your plan.

Moving onto sports drinks mixes

A sports drink mix dissolved in water delivers carbohydrates, fluids and electrolytes in a single serving, tackling three of your racing needs in one go.

A standard sports drink contains roughly 6 to 7 g of carbohydrate per 100ml, meaning one litre delivers around 60 to 70 g of carbohydrate along with your fluid intake. For runners who struggle to eat while running or find gels hard to stomach early in a race, a drink mix can be a gentler way to get fuel in.

The limitations with sport drink mixes are:

• They deliver just 6-7 grams of carbohydrate per 100 ml of fluid. You will need to carry and consume a litre of the fluid every hour to just meet your carbohydrate needs

• That in warmer conditions, your need for fluids goes significantly higher but your need for carbs remains the same. Consuming sports drinks means you could overdose on carbs while trying to meet your hydration needs.

So what’s the right “solution”?

Energy gels and drink mixes both are in the right here. Gels take care of your carbohydrate needs on a schedule. Your sports drink mix takes care of hydration and electrolytes alongside that. Each one does its own job without getting in the way of the other.

The right question to be asked would then be…

How should I consume both of them?

• From the start: Begin taking Energy gels early, around kilometre 7 to 8, before you feel like you need one. Take one every 30 to 35 minutes from thereon throughout the race. This is your carbohydrate supply and it runs from start to finish.
• At every drink station: Use your sports drink mix for fluid and electrolytes. Time your drink station stops between your energy gels so you are never taking both at the same time. Drink, run, gel, run, drink - that rhythm is what keeps both your energy and hydration steady without overwhelming your gut.
• Hot weather: When it is warm and you are sweating heavily, your fluid needs go up. Drink more at each station but keep your gel schedule the same. Your drink mix handles the extra hydration demand while your gels continue handling your carbohydrate target independently.
• Final third of the race: If you have been saving a caffeinated gel, this is when it needs to step in and step up your game. Your energy levels are under pressure and caffeine at this stage reduces perceived effort and gives you a genuine lift when it matters most.

The one mistake to avoid

Taking a gel immediately after or alongside a carbohydrate-heavy sports drink. You don’t want two concentrated sugar sources hitting your gut at the same time, which can easily trigger bloating and discomfort. If you are using both during a race, alternate them rather than stacking them together. Follow this and you will be good to go.