Running Times' Guide to Sports Drinks and Gels

Don't leave home without them.

Tuesday, July 1, 2003, 12:00 am

For PR-seeking runners, sports drinks and energy gels can be a quick-and-easy way to hydrate and refuel on the fly. Supplying fluid, carbohydrate (the body's preferred fuel during exercise) and electrolytes, sports drinks and gels should be an integral part of any runner's nutrition program. The key is to experiment with different brands and flavors in training to find the winning combination to use on race day.

Get Serious About Hydration


Sports drinks are designed to maximize fluid absorption and enhance performance by delivering carbohydrate and electrolytes, the most crucial of which is sodium. Sports drinks designed for use during exercise typically contain more than one type of carbohydrate. Check the ingredient list and you’ll find a combination of simple carbohydrates (sucrose, glucose and fructose) and complex carbohydrates, such as glucose polymers and maltodextrins. The better-formulated (and tasting) drinks usually contain both, with a higher percentage of complex than simple carbohydrates. (Labels list ingredients by weight from most to least.)

Numerous studies have found the optimum carbohydrate concentration of well-absorbed and tolerated sports drinks to be 4-8%. Many runners, however, report no difficulties with drinks outside this range. To determine the carbohydrate concentration of your favorite sports drink, divide the number of grams of carbohydrate in an eight-ounce serving by 240 and then multiply by 100. If you’ve been slowed by gastrointestinal woes in the past, experiment with a drink containing a higher concentration of maltodextrins and be wary of consuming drinks that contain a large amount of fructose (fruit sugar). If fructose is added as the second ingredient, however, as it often is for taste and to supply rapid energy, it generally doesn’t cause adverse effects except in ultra-sensitive runners.

The key to choosing a sports drink is to select the one you find most palatable. If you like the taste of it, you’re likely to drink more of it and stay better hydrated than you would on plain water. Aim to consume four to eight ounces of a sports drink every 15 to 20 minutes of workouts and races lasting 60 minutes or longer. Don’t hesitate, however, to experiment with drinking a sports drink in shorter events. While hydrating with water should be adequate, the rapidly absorbable carbohydrate supplied by a sports drink can provide the extra energy needed to mount a strong finishing burst.

During long races, such as half-marathons and marathons, it’s imperative that competitors drink a sodium-containing beverage to avoid the potentially life-threatening condition known as hyponatremia (low blood sodium level). Middle and back-of-the pack runners should especially rely on a sports drink rather than drinking plain water. Running at a slower pace often translates into more opportunities to drink. This can result in a dangerous disturbance of the body’s fluid-to-sodium ratio if a runner ingests copious amounts of plain water without also attending to sweat-induced sodium losses. If muscle cramps have been holding you back, experiment with a sports drink that provides the recommended amount of sodium—at least 110 milligrams per eight-ounce serving. While the exact cause of muscle or heat cramps is unclear, most experts believe salt depletion plays a critical role.

Liquid Food Supplements

A newer generation of sports drinks can be thought of as "liquid energy bars." These high-carbohydrate drinks generally contain significant amounts of protein, small amounts of fat and varying amounts of vitamins, minerals, electrolytes and other less-proven ingredients, such as herbs and metabolites. Rich in calories, these beverages can be consumed immediately following exercise, especially by those athletes who have no appetite for food after a race or workout. Consistently consuming carbohydrate (at least one-half gram per pound of body weight) within 30 minutes of finishing exercise helps to facilitate muscle glycogen replenishment and reduce stress on the immune system. Recent research suggests that ingesting a small amount of protein post-exercise can further aid in recovery.

Available in a variety of flavors, these beverages come as liquids or mix-it-yourself powders. These products are also helpful for runners who can’t tolerate solids pre-exercise (especially as a pre-race breakfast) or as a convenient snack or mini-meal on hectic days or days spent traveling when it’s difficult to maintain a regular eating schedule. Ultra runners can also experiment with ingesting these beverages during exercise to help meet the high caloric demands of prolonged training runs and races.

Energy Gels: The Ultimate Fast Food

Energy gels provide a fast-acting, easy-to-digest source of carbohydrate when you are literally on the move. A mix of simple and complex carbohydrates and water, gels provide more energy (calories) per ounce than sports drinks and they are easier to digest than solid food. Consumed every 30 to 45 minutes during longer training sessions and races stretching past 60 minutes, gels help to delay muscular fatigue, raise your blood sugar level and enhance performance. In fact, runners often report feeling a psychological boost in as quickly as five minutes after consuming gel, thereby making physical undertakings seem easier.

Available in an array of flavors, energy gels also typically contain varying amounts of electrolytes and other "non-essentials" such as herbs and caffeine. Find a brand and flavor that tastes good and has a consistency you can stomach. Establish your gel-sucking habits as you train, including consuming several gulps of water each time you consume gel to minimize gastrointestinal discomfort and enhance absorption.

Keep in mind that in controlled amounts, caffeine ingested during exercise has not been shown to cause dehydration and it may improve your performance in endurance activities. Read labels and ingredient lists carefully, however, if you wish to avoid caffeine or other unwanted ingredients. What one competitor finds beneficial can cause disastrous side effects, such as abdominal discomfort or diarrhea, for another. For comparison, a 6-ounce cup of brewed coffee contains on average 85 mg of caffeine.

Fluid/Electrolyte Replacement Drinks
Product (8 oz) Calories Carbohydrates (g) Carb. Conc.  Sodium (mg)
Accelerade 105 19.5 8% 142.5
Cytomax 50 10 4% 50
Gatorade 50 12 5% 110
GPUSH 25 6 2.5% 170
GU2O 50 13 6% 120
PowerBar PERFORM 60 16 7% 110
Shaklee Performance 100 25 10% 115
SoBe Sports System 70 19 8% 70
Ultima Replenisher 20 5 2% 25
XLR8 50 12 5% 40


Recovery/Replenishment Drinks
Product Serving Size Calories Carbs (g) Protein (g) Fat (g)
Boost 8 oz can 240 33 15 6
EnduroxR4 2 scoops/12 oz 280 53 14 1.5
Metabolol Endurance 2 scoops/12 oz 200 24 14 5
Shaklee Physique 4 scoops/8 oz 210 38 14 0
Sustained Energy 3 scoops/8-12 oz 334 73 10.5 0
UltraFuel 2 scoops/16 oz 400 100 0 0


Product (~1 oz) Calories Carbohydrates (g) Sodium (mg) Caffeine (mg)
Carb-BOOM 107 27 50 0
  *Real fruit, clean fuel. Only gel to offer real fruit flavorings: apple cinnamon, banana peach and strawberry kiwi. Safe for vegans.
CLIF Shot 100 23 50 0-40
  *Contains all natural ingredients (such as brown rice syrup): no maltodextrins or high fructose corn syrup. Peanut Buzz and Mocha Mocha contain caffeine.
GU 100 25 40 0-20
  *Created by Dr. Bill Vaughan (scientific formulator behind PowerBar) after watching his daughter compete in ultraruns. All flavors contain herbs and branch-chain amino acids. Banana is caffeine-free. Receive 1 free GU for every 10 recycled packets (must send in a minimum of 50).
Hammer Gel 100 23 20 0-50
  *Not sold in pouches, but in  jug (free carrying flask provided). Can also be mixed right into a water bottle like a powdered energy drink mix. No simple sugars. Espresso contains caffeine.
Power Gel 110-120 28 50 0-50
  *Chocolate and strawberry-banana feature a unique "booster blend" of caffeine, kola nut extract and ginsing. Tangerine doubles the caffeine punch.
Squeezy 100 25 120  
  *A favorite in New Zealand. New and improved formula delivers electrolytes. Slingshot gel flask features ergonomic finger grips that won't slip out of sweaty hands.
Ultra Gel 133 24 20 0