One study that attempted to analyze this question had twelve distance runners complete four different runs at a distance of 19.2 km (11.9 miles). The runners were told to run these runs at race pace.

In one run, the runners were given a placebo disguised as an energy gel. In another run, the runners were given traditional carbohydrate energy gels. In the third run, the runners were given energy gels with a carbohydrate and protein formula. In the fourth run, the runners were given energy gels with a “double-carbohydrate” and protein formula. In each of the runs, the energy gels or placebo were provided at the start and in 4 km increments.

After analyzing the results, the authors found no improvement in time for the runners who took carbohydrate or carbohydrate-protein energy gels.

A few caveats: This study only analyzed energy gels consumed over the relatively short distance of 11 miles. Energy gels may have a significant positive effect for long distances, such as marathons. Additionally, this study only involved the relatively small number of twelve runners. It is possible that a larger study would discover at least some effect of energy gels in lowering race times.

Image courtesy of Peak Nutrition

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