Best Energy Gels for your next 10K

10K or 6.2 miles, more than a light jog but still considered a shorter run. However, despite the shorter distance you will still need to consider your nutrition as you would with any other race.

What do you really need?

A lot of hardcore runners will probably say you don’t need to use anything special for a 10k, but this really depends on the individual runner. If you’re a beginner you’re more likely to need a little extra boost than a seasoned pro.

This is because the need for fuel depends on the time taken to complete the run. Many faster runners can easily complete a 10k in under 40 minutes, and in which case don’t need any in race fuelling.

However, a new or slower runner will probably take a little bit longer. Again, depending on the runner, it’s usually best to start in race fuelling somewhere around the 45-60 minute mark.

The main purpose of in race fuelling is to top up your glycogen stores, so to require in race fuelling you will need to be exercising for long enough that glycogen depletion happens. This is usually around the 45minute- 1 hour mark. If you’re not exercising beyond this point, then there is no need.

Carbs?

You don’t need to ‘carb load’ for a 10k.

Carbs are where we get glycogen from and as we mentioned before, glycogen depletion only really begins after 45-60 minutes of exercise.

So, instead of ‘carb loading’ it is best to just ensure that the meals you’re eating the day before contain around 50-60% carbs. It’s also beneficial to get plenty of rest to allow your energy stores to be replenished.

Which energy gels should I use?

If you’re a beginner and think you might need a little extra help then here are a few Energy Gel options that might suit you for your next 10K.

Bearing in mind what we have just discussed, the ideal energy gel for a 10K will have the following:

• Carbohydrates - Super high carb gels are unnecessary for a 10K even if you are a slower runner, try to keep carb content between 20-30g.
• Sodium/electrolytes - helps to maintain good hydration.
• Caffeine - not essential but can help to boost focus.

We have selected a few gels that meet these criteria, and we think would be perfect for your next 10K.

Hüma Chia Energy Plus

Hüma Chia Energy Gel: PLUS is the ultimate fuel for your high-performance adventures. Made with 100% all-natural ingredients, including the power-packed Chia seeds, this gel is designed to provide you with the essential nutrients and electrolytes your body needs to perform at its best.

• 21g Carbs
• Extra electrolytes - 240mg Sodium & 85mg Potassium
• Strawberry Lemonade flavour contains 25mg Caffeine

Torq Energy Gel q/ Guarana

TORQ's Energy Gel w/ Guarana has been carefully formulated to deliver a unique blend of multiple-transportable carbohydrates and electrolytes to the working muscles extremely quickly and efficiently using research-proven 2:1 Maltodextrin:Fructose technology and all 5 key electrolytes.

• 28g Carbs
• 49mg Sodium & 24mg Potassium
• 89mg Caffeine

Mountain Fuel Sports Jelly Plus

Mountain Fuel Hydrogel Sports Jelly Plus is a refreshing energy gel that provides both hydration and energy, in a liquid jelly consistency. Ideal for those who like the concept of having a convenient but effective ‘food’ option whilst still staying hydrated when endurance training.

• 30g Carbs
• 46mg Sodium & 54mg Potassium
• Caff version contains 50mg Caffeine

OTE Energy Gels

OTE Energy Gels are specifically designed to provide quick-release energy during exercise. These energy gels are formulated with a blend of carbohydrates and electrolytes to optimize performance and replenish essential nutrients lost through sweat.

• Up to 20.5g Carbs
• Caffeine variants contain 100mg caffeine
• 11.2mg sodium

These are just a few suggestions of gels you might try. All with an average carb content between 20-30g, high levels of electrolytes and some caffeine options.

As always, which energy gel you choose is down to personal preference and requirements.