Fueling Performance: Why Energy Gels and Hydration Tablets Belong in Every Runner’s Weekly Training Plan
- Peter Jeffers
- Jul 12
- 2 min read
Whether you're chasing a new PB or simply enjoying the rhythm of the road, your body’s ability to perform hinges on one critical factor: fuel and hydration. For runners, especially those logging longer distances or higher intensities, energy gels and hydration tablets aren’t just race-day essentials — they’re powerful tools for training smarter, recovering faster, and staying consistent.
🔬 The Science Behind Energy Gels
During endurance exercise, your body relies heavily on carbohydrates for fuel. But here’s the catch: your glycogen stores (the carbs stored in your muscles and liver) are limited — typically enough for about 90 minutes of running. Once depleted, fatigue sets in fast.
Energy gels offer a rapid, easily digestible source of carbohydrates — often in the form of glucose, fructose, or maltodextrin — that replenish glycogen stores and maintain blood sugar levels. This helps delay fatigue and sustain performance.
SIS GO Isotonic Energy Gels are a standout for their isotonic formulation, meaning they can be consumed without water and are absorbed quickly with minimal GI distress.
Syykr GEL30 and GEL50 use a dual-carb ratio (maltodextrin and fructose) to maximize absorption and reduce gut discomfort — ideal for high-intensity sessions.
Torq Energy Gels deliver 30g of carbs per sachet, plus electrolytes, and come in a variety of natural flavours. Their 2:1 maltodextrin-to-fructose blend is backed by research for optimal energy delivery.
💧 Why Hydration Tablets Matter
Hydration isn’t just about water — it’s about electrolyte balance. When you sweat, you lose sodium, potassium, magnesium, and calcium. Without replenishment, you risk dehydration, cramping, and reduced performance.
Hydration tablets dissolve in water to create an electrolyte-rich drink that supports fluid absorption and muscle function.
SIS Hydro Tablets are formulated with 30 mmol/L sodium, a concentration proven to enhance hydration better than water alone.
Stykr SLT07 Tablets mimic the electrolyte profile of human sweat, offering up to 1000mg sodium per tablet — perfect for hot conditions or salty sweaters.
Torq Hydration Tablets use a hypotonic formula that leverages both passive and facilitated transport mechanisms to optimise fluid delivery — ideal for indoor training or shorter, sweat-heavy sessions.
🧪 Training Benefits Beyond Race Day
Incorporating gels and hydration tablets into your weekly training helps:
Train the gut: Regular use helps your digestive system adapt, reducing race-day GI issues.
Improve recovery: Maintaining energy and hydration during workouts reduces post-run fatigue.
Enhance consistency: Proper fueling means fewer skipped sessions due to burnout or cramps.
🛒 Stocked and Ready
At Velorunner, runners can find trusted brands like SIS, Stykr, and Torq — each offering scientifically formulated products to support every phase of training. Whether it’s a tempo run, long run, or interval session, these tools help runners show up strong and finish stronger.
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