What Experts Say About Eating While Working Out

You Should Know: Energy gels like Gu and Honey Stinger have become so ubiquitous that you’re as likely to see once-a-year 5K turkey trot runners sucking them down as you are seasoned ultra-marathoners. There’s no question gel fuel is popular, but there is confusion about who needs it and when to take it. 

Going Deeper: Starting at about 90 minutes of running or other intense exercise, your body stops burning carbohydrates and starts burning fat. That may sound great, but this is what actually makes your legs feel like cinder blocks (AKA “bonking”). So, refueling during a long run, ride, or other intense workout makes sense so that carb supply gets replenished and you can banish the bonk. 

Takeaway: If you’re running for less than 30 minutes, experts say you probably don’t need to refuel midway. Plus, those gels are mostly sugar, and downing too many of them isn’t great for other health reasons. Half-marathons are when runners should develop a mid-race fuel strategy, they say.

Bottom Line: Focus more on your carb-heavy pre-run meal. A banana or another small, easily digestible snack just beforehand should be enough to satiate you during a shorter race.