Does Energy Gels, Energy Bars, and Sports Drinks Help Marathon Runners? Discover the Best Supplements for Runners to Boost Endurance, Energy, and Recovery

Running is a sport that challenges both the body and the mind. Whether you’re training for a marathon, participating in an ultramarathon, or simply enjoying the scenic trails of Australia and New Zealand, fueling your body with the right nutrients is essential. Proper nutrition and supplementation can make the difference between hitting the wall and crossing the finish line with strength and confidence.

Energy gels, sports drinks, and energy bars are commonly used by runners for quick boosts during a race. But are they enough to meet the demands of long-distance running? This article explores not only these options but also delves into advanced supplements like Omega-3 fatty acids and Tongkat Ali, which offer long-term benefits for endurance, recovery, and overall performance.

By understanding how each supplement works, its benefits, and potential drawbacks, you can make informed choices to enhance your running performance, recover faster, and stay energized throughout your training and races.

Why Nutrition Matters for Runners

Distance running places extraordinary demands on the body. Each stride uses energy, depletes essential nutrients, and strains muscles and joints. For runners training 200km or more per week or preparing for ultramarathons, maintaining a balanced diet and incorporating the right supplements is essential.

According to renowned sports nutritionist Nancy Clark, “Your body needs the right fuel to perform well. Nutrition significantly impacts your strength, endurance, and recovery.” This holds especially true for marathoners and ultramarathoners, where the cumulative physical stress can lead to:

1. Hormonal Imbalances: Studies reveal that endurance runners often experience lower testosterone levels, which can affect energy, recovery, and muscle strength.
2. Nutrient Depletion: Long runs deplete glycogen, minerals, and fluids, which need immediate replenishment.
3. Increased Inflammation: Microtears in muscle fibers and oxidative stress can slow recovery if left unaddressed.
   

1. Energy Gels: The Quick Boost


Energy gels have become a reliable staple for marathon and ultramarathon runners, offering a quick and convenient energy boost during long runs. Typically packed with quick-digesting carbohydrates, sugars, and sometimes caffeine, they provide a necessary lifeline when glycogen stores begin to deplete.

How Energy Gels Work

Energy gels provide a concentrated source of glucose, your body’s primary fuel during high-intensity activities. When glycogen levels in your muscles are low, the sugars in energy gels can rapidly be converted into energy, preventing early fatigue.

Benefits

• Convenience: Compact, lightweight, and easy to carry. Perfect for mid-race consumption without stopping.
• Rapid Energy Boost: Ideal for counteracting dips in energy during a run.
• Variety of Options: Available with added caffeine, electrolytes, or amino acids to suit different needs.

Drawbacks

• Digestive Issues: High sugar concentration can lead to bloating, nausea, or diarrhea, especially for sensitive stomachs.
• Energy Crashes: The rapid spike in blood sugar is often followed by a crash, requiring more frequent doses.
• Limited Long-Term Benefits: Frequent use can suppress appetite, preventing proper refueling during long ultramarathons.

Pro Tip: Experiment with different brands during training to find the one that works best for your digestive system and energy needs.

2. Sports Drinks and Electrolytes: Hydration Essentials


Hydration is one of the most critical factors in long-distance running, and electrolytes play a pivotal role in maintaining the body’s fluid balance. Sports drinks are specifically designed to replenish the minerals and fluids lost during sweating.

How Electrolytes Work

Electrolytes like sodium, potassium, calcium, and magnesium are essential for muscle contractions, nerve signaling, and fluid regulation. During long runs, significant amounts of these minerals are lost through sweat, and replenishing them is crucial to maintaining performance and preventing cramps or dehydration.

Benefits

• Prevents Dehydration: Restores fluid and electrolyte balance, allowing your body to continue functioning optimally.
• Supports Muscle Function: Reduces the risk of cramps and spasms caused by electrolyte depletion.
• Prevents Hyponatremia: Drinking plain water without replacing sodium can dilute blood sodium levels, leading to fatigue, confusion, and even severe health complications.

Natural Alternatives

Instead of relying solely on commercial sports drinks, some runners prefer natural options like adding Himalayan salt to water, which contains over 40 trace minerals for enhanced hydration.

Drawbacks

• Overconsumption Risks: Excessive sodium can lead to water retention or elevated blood pressure.
• Additives in Commercial Drinks: Many sports drinks contain artificial flavors, sugars, and preservatives that may not suit all runners.

Pro Tip: Personalize your electrolyte intake based on your sweat rate, running conditions, and duration of exercise.

3. Energy Bars with Protein: Sustained Fuel and Recovery

Energy bars combine macronutrients to provide a balanced source of energy during long runs and assist in muscle recovery afterward. Many bars include a mix of carbohydrates, protein, and fats, making them versatile for both energy and recovery purposes.

How Energy Bars Work

The carbohydrates in energy bars provide quick and sustained energy, while the protein content aids in muscle repair, reducing post-run soreness and fatigue.

Benefits

• Convenient and Portable: Easy to carry and consume mid-run or during checkpoint breaks.
• Sustained Energy: A mix of simple and complex carbs prevents energy crashes.
• Recovery Support: Protein repairs microtears in muscles caused by intense activity.

Drawbacks

• Highly Processed Options: Many bars contain added sugars, artificial sweeteners, and preservatives.
• Digestive Compatibility: Test different brands during training to avoid digestive discomfort during races.

Pro Tip: Opt for bars made with natural ingredients like oats, honey, nuts, and seeds for a cleaner and healthier energy source.

4. Omega-3 Fatty Acids: Combat Inflammation


Omega-3 fatty acids, commonly found in fatty fish like salmon or in supplement form, are renowned for their anti-inflammatory properties. Long-distance runners subject their bodies to repetitive strain, which can lead to chronic inflammation if left unchecked.

How Omega-3s Work

Omega-3s counteract the inflammatory response caused by prolonged physical exertion. They also support joint health, cardiovascular function, and overall recovery.

Benefits

• Reduces Inflammation: Accelerates recovery by reducing muscle soreness.
• Enhances Joint Health: Lubricates joints and maintains cartilage integrity, which is vital for runners.
• Improves Cardiovascular Health: Supports heart health, improves blood flow, and lowers triglycerides.

Drawbacks

• Potential Contaminants: Choose supplements carefully to avoid exposure to pollutants like mercury.
• Side Effects: Some users may experience bloating, fishy aftertaste, or mild digestive issues.

Pro Tip: Take Omega-3 supplements consistently over a long period (6 months or more) for maximum benefits.

5. Tongkat Ali: Sustainable Energy and Endurance


Tongkat Ali is a natural supplement that has gained immense popularity among endurance athletes for its ability to enhance performance, recovery, and hormonal health. Unlike quick fixes like energy gels, Tongkat Ali provides long-lasting benefits without sugar crashes or digestive issues.

How Tongkat Ali Works

Clinically tested Tongkat Ali extract boosts testosterone levels, balances cortisol, and supports the body’s natural energy production. This combination enables sustained energy and improved recovery, making it ideal for marathon and ultramarathon runners.

Benefits

• Sustained Energy: Balances hormonal levels, reducing muscle fatigue and the need for frequent refueling.
• Enhanced Recovery: Potent anti-inflammatory properties reduce post-run soreness and fatigue.
• Mental Clarity: Improves focus and motivation, particularly during technical or challenging runs.

Real-World Results

Experienced runners like Eddie Wong have reported using Tongkat Ali for ultramarathons without relying on energy gels, highlighting its effectiveness as a long-term solution.

Drawbacks

• Hydration Needs: Increased sweating may occur, so staying hydrated is crucial.
• Dosage and Timing: Experiment with the right dosage and take it 30–60 minutes before exercise for optimal performance.

Pro Tip: Incorporate Tongkat Ali into your regular training regimen to experience its full benefits during races.

Conclusion

Running is a personal journey, and every runner’s body responds differently to nutrition and supplementation. While energy gels, bars, and sports drinks can provide quick energy during a run, supplements like Omega-3 fatty acids and Tongkat Ali offer sustainable, long-term benefits that go beyond the race itself.

Whether you’re chasing a personal best in a marathon or conquering the rugged terrains of an ultramarathon, the right combination of supplements can help you push your limits, recover effectively, and achieve your goals.

Experiment during your training, listen to your body, and find the balance that works best for you. By incorporating the strategies and supplements discussed in this article, you’ll be better equipped to tackle your running challenges and unlock a new level of performance.

Fuel smart, run strong, and enjoy the journey!

Learn More or Contact Us

Learn more about the best Tongkat Ali in Australia here, or email us at enquiry@akarali.com.au if you have any queries or concerns. Get yours today: https://akarali.com.au/products/premium-tongkat-ali-supplement

Author

 

Alief Acmal, a committed contributor to AKARALI, offers insightful narratives covering the realms of lifestyle, culture, and health-focused content in Malaysia. Through a blend of creativity and meticulous research, Alief provides a unique lens on various aspects of life. Immerse yourself in his compelling body of work for an enriching exploration.