Gels Hurt Your Stomach? Power Through Long Runs With This Natural Fuel Instead, Dietitian Says

Fuel is a nonnegotiable for endurance athletes like runners. Gels from brands like Gu, Huma, and Honey Stinger have long been the go-to because they deliver quick carbs that help maintain blood sugar levels and performance during strenuous activities lasting more than one to two hours. Experts typically recommend 30 to 60 grams of carbohydrates per hour, which comes out to about one to three gels. This keeps energy levels up as glycogen stores in the muscles and liver begin to drop. Though convenient...