At any local running store, and increasingly at backpacking retailers, you’ll find an endless variety of sports nutrition products in the form of gels, beans, chews, blocks, bars, and drinks in every imaginable flavor.
While they all strive to differentiate themselves from on another, they more or less serve the same purpose: to refuel the body quickly. In that endeavor they work splendidly, allowing for the consumption of 100+ calories in just a few seconds without even having to chew. Hard to beat that kind of delivery! These products are also incredibly convenient to take on trips and easy to pack away without fear of them spoiling, leaking, or requiring that they be cooked or otherwise prepared. What’s more, their weight-to-calorie ratio is generally very close to the golden “1 oz/calorie” rule of backpacking foods, making them ideal companions for a trips up to and including a thru-hike.
While it’s difficult to argue with the convenience and effectiveness of these products, critics often point to the idea that a diet heavy in fats may be a better choice for many when it comes to long-term endurance, as fat stores can provide sustained energy without the need for constant refueling if one’s body is adapted to tap into these resources. What’s more, as the market becomes increasingly bloated with competitors trying to cut costs, overall quality tends to suffer as a result. Even worse, you may find some companies pumping their products with sugar instead of high-quality carbohydrate sources while also increasing the price-per-serving in order to inflate profit margins.
Despite these shortcomings, all athletes must ensure that they are consuming a balanced diet and taking in adequate calories to sustain their activities. Whether or not you’re fat-adapted, carbohydrates are a necessary macronutrient and if you’d rather be able to ingest them in one swallow as opposed to carrying a loaf of bread, then gels may be a good solution for you – especially for long-distance backpackers trying to reduce their pack weight and put in long days on the trail.
In sum, here are some factors to consider when deciding whether or not gels are right for you on the trail:
- Provide quick calories and caffeine for better endurance and performance boost
- Perfect 1 calorie/oz ratio
- Portable and convenient
- Some use lots of sugar instead of natural ingredients
- Do not contain necessary micronutrients (vitamins and minerals)
At the end of the day, sports nutrition is very much a personal subject. The best advice is to try a few different things and see what works. In my years of backpacking and ultramarathon traning, I have tested dozens of various products and brands at all the price points. While I consume real food as much as possible for my nutrition, I also supplement with gels and have found that those containing natural carbohydrates work the best for me.
During my recent unsupported FKT attempt, I consumed several gels per day as part of my nutrition plan. Specifically, I use gels from Manuka Sport which contain natural New Zealand Manuka honey blended with an ideal glucose-fructose ratio and electrolytes. In my opinion they are the best tasting, highest value, and most effective gels on I have tried. I use them for all of my ultramarathons as well as my hiking trips, and plan to have them with me throughout my Appalachian Trail thru-hike. If you’d like to give Manuka Sport products a try, use code FF9898 at checkout for 10% off plus free shipping. Either way, use what works for you!
This post and my adventures are made possible by both ManukaSport and SNAP Nutrition. Please consider checking out their products and use my discount codes for a break on the price and shipping (FF9898 for 10% off + Free Shipping at ManukaSport and “brandon20” for 20% off + Free Shipping at SNAP). Thanks!
This website is supported by affiliate links, whereby for referral traffic I receive a small commission from select vendors at no additional cost to you. See my affiliate disclosure here.
Brandon Chase is a writer, endurance athlete, and guide based in Maine. He is a former Foreign Service Officer with the U.S. Department of State and spent nearly a decade overseas serving at embassies in Egypt, Cyprus, and Pakistan.
Along with a 98-day thru-hike of the Appalachian Trail, he has summited Mt. Kilimanjaro, hiked the West Highland Way, fastpacked in the Himalayas, and trekked around New Zealand and South Africa. He also regularly competes in ultramarathons at the 50k, 50-mile, and 100-mile distances. He is a Lead Guide for Andrew Skurka Adventures and the New England Outdoor Center.