| Factor | Sports Gels / Energy Products | Real Food (Bananas, Dates, Bars) |
|---|---|---|
| Convenience | Excellent | Good (simple real foods) |
| Carbs per serving | 22-30g | Varies (banana ~25g) |
| GI tolerance | Variable (some upset) | Usually better |
| Cost | Higher | Lower |
| Taste | Variable | Natural |
| Best for | Racing, intense efforts | Training, long events |
| Electrolytes | Often included | Less consistent |
Choose Sports Gels / Energy Products when…
You're racing and need instant carbohydrates without chewing, are in a time-critical event, want precise carbohydrate dosing, or are doing high-intensity efforts where gut tolerance is critical.
Choose Real Food (Bananas, Dates, Bars) when…
You're training at lower intensity, doing a long event where eating is practical, have gel intolerance (GI upset), want lower cost, or prefer whole food nutrition approaches.
Gear for both
SiS GO Isotonic Gels (30-Pack)
The most popular UK isotonic running gel. No water needed.
Check price on AmazonMedjool Dates (Box)
Natural racing food — 23g carbs per date, easily digestible.
Check price on AmazonAs an Amazon Associate we earn from qualifying purchases.
FAQ
How many gels per hour can I take?
Most gel strategies use 1-2 per hour for events lasting more than 60-90 minutes. Research shows 60-90g of carbohydrates per hour is optimal for endurance events, which requires multiple sources (gels + drinks) and gut training.
Can I race a marathon on real food only?
Yes — many runners do, particularly using Medjool dates, banana pieces or homemade rice cakes. The key is to practise in training, keep pieces small for easy swallowing, and ensure adequate carbohydrate volume per hour.
What is the 90g per hour carbohydrate limit for athletes?
The 90g per hour limit refers to the maximal intestinal absorption rate of carbohydrates during exercise. The gut can absorb approximately 60g per hour of glucose, but adding fructose in a 2:1 ratio (glucose:fructose) increases total absorption to 90g per hour by using a different intestinal transporter. Most sports gels use maltodextrin (glucose polymer) alone — these are limited to 60g/hour. Products designed for 90g/hour intake use maltodextrin and fructose combinations and are labelled accordingly.