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gels, drinks, chews ... what's best for your sport?

Use our Sherpa Nutrition Guide tool to get your nutrition dialed in. Just plug in your sport, problems you’re having (cramping, stomach issues, running out of energy) and Sherpa will give you a detailed person guide. Free, quick and easy!

what is an energy gel and who should use them

Many people are not fans of energy gels at first because they can be sticky, thick and hard to get down. Why would anyone use an energy gel? Why not just stick to energy bars and sports drinks? All good questions… read on

when to use energy gels and sports drinks and can they be used together

If you decide to use e-Gel and e-Fuel together (or any energy gel and sports drink), follow these guidelines for best results.

energy gel comparisons

See how your energy gel stacks up

hydration and proper use of energy gels

Before building an energy gel into your training and competition program, it is critical to understand the importance of proper hydration.

energy gels are a better choice than bars and chews

Protein bars, energy gels, chews, hydration drinks, fruit … what should you use? Making the right selection can significantly improve performance.

marathon training with e-Gel

One of the golden rules of running a marathon, triathlon or any endurance event is to not change anything on race day, and this applies to your nutrition as well.

ingredient articles

electrolytes in energy gels

Why is this important?

fat and protein during your race, don't do it!

In order to achieve optimum performance in any endurance sport you need to maximize oxygen delivery to the working muscles. What you eat plays a significant role.

caffeine

Our recommendations on when to use caffeine and when to avoid it.

fructose, you need some!

Fructose often gets a bad rap, but using it properly will actually give you an advantage, learn how.

hyponautremia, electrolytes may save your life

Over hydrating and not getting enough electrolytes can lead to a condition called hyponatremia, which is serious and sometimes deadly.

race tips and strategy

the marathon wall and how to avoid it

The bad news is that “the wall” is a very real thing. The good news is that you can avoid “hitting the wall” if you follow this advice.

marathon race day tips and nutrition strategy

How much should you drink before and during the race? When and what should you eat? How many gels should you use?

how to avoid the porta potty during your race

We’ve all seen it and most of us have done it … 30 minutes (or less) into a race athletes are already looking for a porta potty. Don’t let this be you!

how to avoid "runner's trots"

This article is for athletes that experience intestinal discomfort while running and have to “go” while running.