How Another Mother Runner Does GU Running Gel
My can’t-run-long-without companions.
While we don’t judge, Dimity and I are always slightly aghast when we meet a mother runner who tells us she ran a marathon or completed a long training run without taking in any calories. We’ve run long and far enough–and interviewed enough sports dieticians and nutritionists–to know you’ve got to give your engine fuel (read: carbohydrates) to keep going strong. For us, GU energy gels, in a panoply of flavors, works best, so here’s the 411 on how to do a GU.
-If you’re going to be running longer than 60 to 75 minutes, plan on ingesting a GU every 45 minutes on your run. E.g. When running for two hours, suck down a GU 45 minutes into your effort, then take another one at the 90-minute mark.
-If your calorie-flame burns brightly (usually happens in highly trained athletes, those lucky ducks), you can take in a GU every half-hour. But don’t take in more than about 350 calories/hour (each packet o’ GU has 100 calories) as that’s tough on the gut and diverts blood from hard-working muscles.
-Don’t eat just half a packet: A packet of GU is formulated to be consumed all at once, and an open pack is just a mess waiting to happen. (Think frosting + baby’s first birthday.) If you really only want, say, 50 calories, chew a few GU Chomps instead.
-Drink liquid whenever you ingest a GU–it helps your body absorb the carbohydrate-goodness in the gel. Don’t double-down on carbs, though: Water or a low-cal electrolyte drink is ideal.
Salted Caramel: The new GU flavor that’s so dang popular, it’s almost as elusive as Sasquatch.
-Unless you’re a pro at rubbing your head and patting your belly, or other multi-tasking moves, I suggest walking as you take a GU and follow it with a liquid chaser.
-Experiment with different flavors. I usually favor fruity flavors, but the new Salty Caramel is supreme deliciousness!
-Stash packet in bra, pocket, or warm hand to warm it up. Not crucial, but warm GU slides down easier. Especially true in colder months. So when I know I’m taking a GU at Mile 4 of half-marathon, I clutch one in my hand or stuff a packet in my bra around Mile 3.
-Give yourself an extra jolt with a caffeinated GU. Studies have shown caffeine can lessen pain during exertion, allowing you to push harder or at least not feel so draggy. GU Espresso Love (Dim’s fave flave) has 40 mg caffeine (that’s roughly equivalent to the jolt provided by 4 ounces of java), while most flavors have 20 mg. Strawberry Banana, Lemon Lime, Peppermint Stick, and Peanut Butter are the only non-caffeinated flavors. Pull out your reading glasses to see caffeine content printed on the “neck” of each GU packet.
-Bring at least one more packet than you think you’ll need. Whether you fumble one mid-race or start feeling wonky in the final mile or two, you’ll be glad to have an extra GU to suck down.
Now you please tell us: How do you do a GU?
Spot on advice, and that salted caramel is good enough to put on ice cream;-)!
I don’t …..just the thought makes my stomach turn. I need to eat real food. The interesting thing is that I don’t think many people in my running group do use GU
Oh my gosh I had no idea I couldn’t take half a packet! that’s what I always do for runs between 10-13 miles. I take half a packet at mile 4-5 then the second half at mile 8-10.
When I was pregnant I really hated to GU packs so I started taking Fig Newtons (I needed more calories and real food anyway!) and they worked really well. I am going to use those as my long, marathon training runs progress!
Gu kind of has a syrup of ipecac effect on me, so I don’t Gu. At the suggestion of a dietitian, I carry “buddy fruits” with me. You know the natural applesauce in squeeze containers. Most have no added junk so it sits well with me. I also will carry dried fruits such as apricots. They are easy to chew and swallow while still in motion and afford a “no sugar added” pep.
IMHO GU is like choking down a huge snotball..once and never again. Also I find I don’t really need this kind of gorp for my long runs up to 3 hours, I use Nuun tablets and find if I eat a banana or bagel beforehand I’ve got plenty of stored energy. Maybe I’m just fat! :D
I’m a fast Gu eater. I tear open the top with my teeth, gulp down the goods and keep moving. I use them about every 6-7 miles on runs longer than 16 miles. I like “Just Plain” and “Vanilla” the best, “Berry” and “Peanut Butter” the worst.
I get SO nervous at the start of a race that my adrenaline soars and my energy plummets. I now have started to eat a GU 15 min. before the start of the race, and it allows me to keep my energy level constant at the beginning. I am recently vegan, and have tried to switch to more vegan-friendly options, but i just can’t quit my GUs!!!!
are the chomps just as good as Gu to use?? I can’t stomach the Gu!
I will take a Gu at about Mile 6 and then every 6 thereafter; I flip between Gu and chews. If I’m hungry the chews help me feel like I’m eating something more substantive and tide the stomach growls, but if I need pure energy ten I’m hitting a Gu for sure. Chocolate and the vanilla are my go to flavors; the fruity ones make me sick!
Great info! I think many of the gals I run with don’t take in enough calories on the run. I’m convinced it has helped my performance and responsible for some PRs. I basically follow all your rules. My fav flavs are Jet Blackberry and Mandarin Orange. However I’m sure I will fall in love with the Salted Caramel and can’t wait to find it!
I’m with Katherine, it’s like trying to swallow a snot ball! I chew HoneyStingers instead (think gummies made out of honey). The Gu Chomps are hard to chew, but the HoneyStingers are pretty soft. I also like the chews since there’s less mess and it’s easier to adjust your fueling strategy.
I get really hungry and my energy flags on long runs, but putting anything in my stomach makes me really nauseated. Still experimenting but it’s not my favorite part of running.
The Gu formulas just don’t work for me – the chomps, the shots, none of it. All of it goes down fine, then about 10 minutes later wants to take the express exit and I have to finda a porta. I can do the Cliff shots, but I don’t take them all at once – I take a little at each mile and that seems to work just fine for me.
Fun read. I wish I could do GU, but my tummy does not care for them. I use cliff shot blocks. It’s been a long time since I used GU so maybe I may try it again. The salted Caramel does sound good! I hate to try anything new while training in fear of getting sick on a long run.
I GU 15 minutes before a longer run, and generally I don’t GU again unless I’m going over 10-12 miles or I’m racing. Salted caramel is the BEST flavor!!
I never used to take in calories on my runs and then I read this book (Train Like a Mother, ever heard of it?;)) and realized I was doing it wrong. It really made a HUGE difference in my performance! I can’t eat/drink and run, so I slow down and take the calories and then pick it up. It does take some getting used to for the belly but it’s worth it for me.
I used to GU a lot, and seriously – you had me at salted caramel. But since I started using UCAN to fuel around a year ago I’ve maybe only had a couple of gels, total, and those were sort of in a pinch.
I have found that Gu actually works better for me than other brands. I tried to do jelly beans & fruit snacks but came back to Gu. I use them for runs over 6 miles and I always try to bring an extra because some days you need more oomph. The only flavors I do are vanilla and espresso. I have a feeling I would like the salted caramel, too! I have been a huge slacker since my 1/2 iron in May but I might have to pick up my mileage so I can try it out!
I don’t GU, I do Clif Gel instead. My one problem is opening the packets with my sweaty hands. My last half I wasted several minutes wrestling with the thing. Any suggestions on efficient opening of the getl packs?
I use Gu chomps on double digit runs but I have to eat them slowly over time (almost like chewing gum), or my tummy hurts. Anything under double digit I stick to sugar cubes, I’m able to get them down without feeling icky.
I wish they had a glazed donut version. But that caramel….yummy! Thanks for the discount code ladies couple months back! My CamelBak is full of an assortment of GU.
But literally, how DO you GU? Do you squeeze in the middle or do you roll up from the bottom, like squeezing up all the toothpaste out of a tube? I kinda get skeeved out a little when a slide my teeth along the outside to scrape all the GU out. What’s the most efficient way to empty those suckers?
I typically take GU for longer runs only. Like a 10+miler. When I do a marathon, I will take one at the beginning, one in the middle (like at mile 13 or so) and then one at 18. I gut it out until the end with water/gatorade and my favorite combo…M&M’s w/ Candy corn! crunchy and chewy…Yummy!
I love me an Apple Cinnamon Hammer Gel! It’s the same consistency and flavor as apple pie filling. Nom! As for the mechanics, I tear it open with my teeth, squeeze from the middle to get the first half out, and then squeeze up from the bottom to get the rest. I practiced so I can do it on the run…I was gunning for a PR my last half and there was no way I was walking through 2 gels.
I have a set routine before any race longer than a 5K – coffee and wheat bread 2 hours before, then caffeinated orange-vanilla GU 30 minutes prior to gun time. If it’s over 10 miles then a GU on the wog (walk/jog pace) with a couple gulps of water. I can almost get a whole packet down in 3 slurps!
Dim’s a girl after my own heart. I like the GU that tastes like coffee frosting!
Be careful storing the GU in your bra, the packs can chafe. If you’re going to stash it there for more than a mile, make sure the “neck” is folded away from your skin.
I was once told you needed 8oz of water with your Gu for it to be effective. I put one gu in my water bottle with 8oz of water and drink it about 45 min into my run. I have not run more than a half marathon, so one gu/water bottle has worked great. I always carry chomps if I feel I need something later in the run.
I am ADDICTED to the new Salted Caramel Gu. I had eschewed the liquid fuel last summer when it was so hot, turning to Swedish fish and Cheez-Its, but felt compelled to return to the standard when I heard Sarah mention the flavor on a podcast. The running store had never heard of it and got it in on my request. There are benefits to the store employees knowing your name! Now, I Gu on the run every 4-5 miles, or 45 minutes. I am trying to work on steady-state running so I actually eat it on the go, just slowing my pace to accommodate swallowing. My favorites this summer are the SC and chocolate but I’m anxious to see if my stomach will handle Espresso love and PB.
QUESTION- So take a GU 45 mins in a run and then again at 90 mins. Do you take one before you start running? That’s always my dilemma. Then I obsess about what I ate that day, if the carbs were sufficient, etc…
I’ve experimented a little with glycogen depletion to help my body learn to burn fat for fuel and not just empty glycogen stores (and hit the wall)- it’s all so interesting to me. But I definitely take in fuel for races, and typically for most long runs as well. I’m not a big gu person- I stick with Honey Stinger or Probar chews.
Just had salted caramel this weekend for first time. DELICIOUS! I usually take a gu about mile 7 on a half, but find myself dragging the final two miles. Maybe next one I will take one at mile 5 and 9 to help propel me.
I like to drink water pretty soon after a gu and too much gu wil make you poo, so I try and me wary of over gu-ing and mix it with gels or cubes.
Yes! I would love to know the answer to this. I have only tried GU a few times. And let’s just say I made a mess. Plus, my tongue had an awful taste for the rest of the day from the packet. What’s the best way to get it down? I use mostly GU Chomps because of this.
I have 2 running tanks that have a “cleavage pocket”. It’s perfect for stashing GUs! I used it for a half marathon so no fumbling trying to get it out of pockets in my shorts. Plus, no chafing. It’s large enough for at least 2 GUs, (if you don’t mind the extra bulge!) I stashed a GU and an extra stick of gum.
I know you should follow GU with water but when I do my stomach seriously talks to me afterwards! Haven’t worked this out yet…
I have used GU gels for races and warm them in my hand for about a quarter mile before a water station. Then I take my favorite flavor, chocolate fudge, and chase it with water. It works great and I can usually stick with the 45 minute rule of thumb for half marathons. I’m training for my first full marathon so I will probably look like a pack mule with so many GU’s on my fuel belt but it’ll be totally worth it!
I’m training for my first half (Aug 31). I’ve been experimenting and have found I really need a GU every 2-3 miles after mile 4 on long runs. On a 12 mile run I take 4! I’ve tried fewer, but I always get lightheaded without them. No GI issues with them, praise the Lord. My favorites are mandarin orange and tri-berry. My problem is how to stash them. On training runs I have my hydration belt which has a pocket which will hold 3. Some of my running skirts have a pocket and some do not. I don’t really want to wear the hydration belt for the race since there will be water stops but not sure what to do with my GUs.
I found the GU messes with my tummy so I prefer stinger waffles. I have one at the 40-45 minute mark if I’m going longer than an hour.
I love the caffeinated GUs. I have done halfs and use them at mile 5 and mile 9. I have to stop to use them and then wash them down with water.
I love GU! I haven’t seen the Salted Caramel flavor yet but now that I know about it, I must try it! I use them exactly like you stated above: every 45 minutes for runs longer than 60-75 minutes. I have mastered taking them while running as long as I take them slowly. It works best when I wear my Camelbak as I can also sip that while running. Otherwise, I take it just before the next water stop and then walk through the water stop. Towards the end of a run, I might take one every 30 minutes so I can finish strong.
LOVE, love, love the salted caramel GU. I take a GU every 4 miles for runs over 6-7 miles. Wash it down with some lemonade flavored Nuun. Good to go!!
I love a nice cold peppermint GU in the middle of a hot run. I keep it on my belt, so it purposely doesn’t get too warm! I water before my GU, so it doesn’t hit the stomach so hard.
After gagging from the snot-like consistency of gels for the last several years, I have found the best trick: pre-mix it in water. For my long runs where I need at least 2 (for just 1 GU I will put on my big girl panties and get it down) gels, before my run I put them in an 8 oz water bottle and fill the rest up with water shaking well and estimate taking a little bit each time I need energy. I use Hammer brand and this works very well. SUCCESS! NO GAGGING!
Can’t survive without a caffeinated gu. We run at 4:45 in the morning, so I need something to wake me up as I stumble around in the dark getting ready for my run. :) Wish the peppermint was caffeinated. . .
The gels don’t agree with my stomach, so I’ve moved more towards the gummy ones. They also don’t have the horrible after taste I feel the gels have, and I don’t have to stop to take them.
I didn’t know about salted caramel! I HAVE to get some!
I don’t walk while eating one; I just use my teeth to rip it open and down it. I like the chocolate best – it’s like a melted Hershey’s bar. Yum! Otherwise just a plain jane flavor like vanilla.
The espresso was too much caffeine for me. It took me a few times to realize that’s what it was but I kept getting this jittery feeling during my long runs while training for a half awhile back. Then it occurred to me: I rarely have caffeine! This hit me hard LOL
I would like to see more suggestions for non caffeine fuels. Caffeine and I are not pals and I find I really have to search the labels on fuels to see if they have it.
I actually throw my gels in the freezer and then store them as close as possible to a frozen fuel bottle as possible. I like them cold! I run intervals (run 10/walk 1) so take my gels on my walk…since I also love Honey Stingers (Pomegranate love!) I alternate between those and my gels on long runs. Looking forward to the salted caramel – sounds yummy!
Salted caramel has ruined it for me!!! Like candy!!! Good candy!!! I use them on long runs or extra hard runs in this crazy heat!!
I used to dry heave even just holding a gu, and would have to suck it down quick and drink quick, so just opted for the comps. But gu is smaller and works quickly. Now i open one and can proudly sip it as I come upon an aid station and then wash it down with water. I took a roctane at about 45 min into my sprint tri while on the bike and that was tricky business. I stashed the trash in my tri top and forgot about it until post race. I realized one rocatne before and one at 45 min is too much. For sprint tri (less than than 1.5 hours) i will stick with my banana pre run and the gu 45 min in.
GU is the only reliable brand for me. I am a vanilla or espresso gal. I laughed reading some article a few years ago,, written by a man, which suggested warming the packet in your hand for a bit. Cleavage serves a purpose, I thought. About 5-10 minutes before I need it, I slip the GU into the old cleavage. Works like a charm!
The GU espresso doesn’t give me this reaction, but I happened to try the powerbar-whatever-gu coffee one yesterday, and I felt like I was having a panic attack. Never again!
I’ll train with just about any flavour, some caffeinated and the strawberry-banana or peanut butter for non-caffeinated (evening) options, but, I race almost exclusively with the “plain” slightly caffeinated flavour. It is not so plain, just flavoured enough and won’t clash with whatever electrolyte drink I might be having. I wish Gu came in a jug (as opposed to only individual packets) so that I could fill a flask like Hammer and some of the other brands.
but is there a difference in energy levels between Gu and chews? Hope that makes sense.
I had to switch to Gu when I got my braces and couldn’t do chewy things any more. And now I really like them. As a walker, I take one about every 3 miles when I go over 5. I’ve liked all the flavor a so far, but have yet to try salted caramel. (And since I can’t eat caramels with my braces, I NEED to try it!).
Ok first rip it open with your teeth , not all the way though. Then you roll it (toothpaste style) up until you have it all down and then it fits neatly into your pocket to ditch in the trash later. Then you can chase it with water if you want – all while running! Have tried all the flavors and prefer the chocolate, espresso love and peanut butter the best although those flavors are a bit gooier going down. The Roctane Gus are great too! Don’t leave home without them!
The mint chocolate ones are caffeine free and taste like a melted peppermint patty. I didn’t like the berry ones. (Reminded me of fluoride treatments from the dentist as a kid.) I will totally be having the mint choc. again!!
Totally wish I had that last bit of advice for my first marathon last year. I packed just enough GU and lost one at some point during the race. I love the fruity flavors.
I’ve been loyal to jelly belly’s sport beans since I started running. but now that I’m running faster (!!) I feel like I should try the gu again.
I stuffed a chocolate Gu in my pale greenish (yes that’s important, you’ll se why in a moment) bra while running a half marathon. When I took off my shirt before my shower, my bra had a brownish stain below one of my girls. Thinking that the Gu had broken open, I wasn’t worried as it seemed pretty contained and I knew I’d be in the shower momentarily. I took off my bra, realized that the Gu was still intact, but it had literally scraped a 1″x4″ chunk of my skin off during the 13.1 miles. The stain was blood. So, yeah, I still have a nasty scar under my left boob as a momento of this running injury.
I’ve never used them before, but seeing as I have an 11-miler ahead of me Sunday, I’ll try one that I received in my swag bag at last week’s mother runner party in Buffalo Grove!
I totally understand the importance of fueling during a run, but does anyone have suggestions for anything besides GU? I just can’t handle the texture. I’ve thought about individual honey packets, but I’m curious for some other suggestions!