Gels before the start divide opinion among marathon runners, triathletes, and other endurance athletes. Some take a gel right before the start, while others avoid it for the sake of their stomach. The question is when it can make sense, and how you can use gels as a planned element in your energy strategy.
In this post, you’ll get a concrete guide to when gels before the start may be relevant, how to time them, and how to reduce the risk of the classic mistakes that can affect energy and comfort.
What is the point of a gel before the start
The purpose of a gel before the start is to provide easily available carbohydrate close to the start, so you have energy available when the race or competition begins. Your glycogen stores (carbohydrate stored in muscles and liver) are your basic reserve, and a gel can be included as an additional, planned carbohydrate supplement.
A well-timed gel before the start can, among other things:
- Contribute to a more stable energy level at the beginning
- Help ensure you have available carbohydrate during the first 30–45 minutes, depending on intensity and your overall plan
- Make the transition from rest to high intensity more controlled for some
How it feels depends on timing, quantity, and not least whether you have tested the strategy in training before using it in competition.
When do gels before the start make sense
Gels before the start are typically most relevant for training sessions and competitions lasting more than around 60–75 minutes, especially when the intensity is moderate to high. It is about planning carbohydrate intake as part of your overall nutrition strategy.
Some situations where a gel before the start can be a practical idea are:
- Half marathons and marathons, where a gel 10–20 minutes before the start can help increase available carbohydrate early in the race
- Long cycling races or triathlons, where it may be 30–45 minutes before you can realistically get your first carbohydrate intake during the event
- Early starts with a light breakfast, where a gel before the start can be a simple way to supplement carbohydrate intake without a large meal close to the start
Conversely, gels are typically not necessary before shorter sessions and races under around 60 minutes if you:
- Show up well rested
- Have eaten a carbohydrate-rich meal 2–3 hours before
- Do not need to start at very high intensity from the first minute
In those cases, your glycogen stores often suffice without an extra gel.
How to get the timing right
Most challenges with gels before the start are about timing. If you get it wrong, it can cause discomfort or a perceived energy dip instead of a more controlled start.
Overall, you can distinguish between two time points:
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1–2 hours before the start
If you take a gel this early, for many people the carbohydrate will have more time to be metabolized and partly stored again. For some, it can also cause unwanted fluctuations in perceived energy closer to the start. Therefore, it is often more relevant to use regular food and drink during this time period rather than a concentrated gel, unless you know it works for you. -
Within the last 10–15 minutes before the start
Here, you get carbohydrate close to the time when you need it. When you begin shortly after, your muscles start using the available energy, and some people experience fewer issues compared with taking a gel earlier.
A practical rule of thumb that many endurance athletes use is:
- One gel 10–15 minutes before the start for competitions over 60–75 minutes
- Wash the gel down with around 200–250 ml of water if it is concentrated
If you are new to gels, start carefully:
- Begin with half a gel together with water during a tempo session or a long workout
- Pay attention to your stomach and overall well-being, and adjust quantity and timing from there
How to fit a gel before the start into your energy plan
A gel before the start cannot replace an overall plan for food and fluids. Instead, see it as one part of your energy plan, where total carbohydrate intake per hour is the key factor.
A good starting point is to look at how much carbohydrate you approximately want to consume per hour. Many endurance athletes work within these ranges:
- Around 30–60 grams of carbohydrate per hour at moderate to hard intensity
- Up to 60–90 grams per hour if you are trained to handle a high intake
You can dive deeper into the numbers in the blog post how much carbohydrate can you absorb per hour?
Here are two concrete examples of how a gel before the start can be woven into a plan.
Example: Half marathon around 1:45–2:00
- 2–3 hours before: Carbohydrate-rich meal (rice, pasta, bread, a little protein, minimal fat)
- 10–15 minutes before the start: 1 gel and around 200 ml of water
- During the race: 1 gel approximately every 35–40 minutes, possibly a little later the first time if you took a gel before the start
Example: Marathon around 3:30–4:30
- 2–3 hours before: Larger carbohydrate-rich meal
- 10–15 minutes before: 1 gel and water
- During the race: 1 gel approximately every 30–40 minutes, supplemented with water or energy drink
If you want to avoid flavor fatigue while also giving your stomach a bit of variety, you can test a mix of gels and chews to test your race plan. That way, you can find a combination that works in practice both physically and mentally.
What should you choose before the start
Most gels contain around 20–30 grams of carbohydrate and are developed for quick intake. However, you do not need to lock yourself into one type of sports nutrition, and many people combine several solutions depending on practical considerations and stomach comfort.
Here is an overview of the differences:
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Gels
Compact carbohydrate that is easy to hold in the start area and quick to consume. Often requires water alongside it if they are not isotonic. -
Chews
Can be taken in smaller bites if a whole gel at once feels like too much, and some people find them gentler. On the other hand, they require a little more time to chew, which does not always fit right before a fast start. -
Energy drink
Provides both fluid and carbohydrate and can be practical if you are going to drink in the start area anyway. The disadvantage is that it can be harder to control a very precise amount of carbohydrate if you drink by feel.
Some choose to use a concentrated carbohydrate drink such as Carbo Race Electrolyte as an alternative to gels in the time before the start and then only take gels later when the intensity increases.
Whichever solution you lean toward, the principle is the same: Test the exact setup you want to use on the day. Avoid new products, quantities, or combinations at the last minute.
Stomach, fluids, and electrolytes without drama
High heart rate, competition nerves, and concentrated carbohydrate can challenge the stomach and gut. That is why it is often about choosing a strategy that suits you and making intake as simple as possible.
Some steps that can make a big difference are:
- Start with small amounts, for example half a gel, and build up gradually over several training sessions
- Combine the gel with small sips of water, especially if it is concentrated and not isotonic
- Avoid combining large amounts of solid food and several gels close to the start, and instead place larger meals earlier
- Use electrolytes thoughtfully as part of your hydration strategy, especially in hot weather or with a high sweat rate
In the final hour before the start, for example, you can use Hydro Tabs for fluid and electrolytes before the start in your drinking bottle. This can be a way to get fluids and salts without placing all carbohydrate intake right before the start.
Caffeine can be a relevant tool for some athletes. A caffeine gel 30–60 minutes before can for some feel like support for focus and perceived energy, but should always:
- Be tested thoroughly in training
- Be adapted to your individual caffeine sensitivity
- Be avoided if you have heart problems or react strongly to caffeine
Pre-race checklist for your energy plan
Use this checklist as a template and adapt it to your sport, your pace, and your stomach. The point is that you go to the start with a clear plan for food, fluids, and gels.
2–3 hours before the start
- Eat a familiar, carbohydrate-rich meal, for example rice, pasta, bread, or oats with a little protein
- Reduce fat and very high-fiber foods to be gentle on your stomach
60–30 minutes before the start
- Drink water or an electrolyte drink in small sips
- Avoid drinking so much that you feel heavy or bloated
15–10 minutes before the start
- Take 1 gel, or half if you are new to gels
- Wash it down with around 200–250 ml of water, unless the gel is isotonic
During the race
- Start your intake of gels or chews after around 30–45 minutes in half marathons and marathons
- Stick to your plan, for example 1 gel every 30–40 minutes, instead of waiting until you notice a clear drop in energy level
You will find your strategy best by testing it in training. Use long sessions, tempo workouts, and training races to adjust timing, quantities, and products, so race day becomes a well-executed plan you know in advance.
When you know whether you thrive best with a gel before the start, during the race, or a combination, you have a practical tool to support your carbohydrate intake throughout the entire competition.