Heading out for a long run or bike? Worried about maintaining your energy levels? Energy gels, chews and drinks are crafted to supply both energy and key nutrients like electrolytes to keep you feeling strong and energized and to avoid "bonking".
If you haven't taken any endurance nutrition before, we recommend taking around 100 calories (usually 1 gel pack) every 45-60 minutes for activities over 90 minutes in length. With proper nutrition, Our body has enough energy stores to fuel activity for more than an hour, but as we start to deplete our stores, our ability to sustain that intensity will decrease. If your nutrition has been off, you can also use these 5-15 minutes prior to activity.
Experiment with different flavors, brands, chews versus gels, with caffeine, etc. Every person responds differently to the types of carbohydrates used (maltodextrin, fructose, tapioca rice, etc) and it is recommended to try different nutrition during your training and work out any kinks that might happen.