When I started running, I thought that real food would provide better performance than the ultra-processed choices available. I came to realize that race efforts require race fuel, and real foods won't get you there. Instead of relying on real food to meet your high-carb needs, use it as a tool to change textures and flavors when your standard fuel becomes too much. Most fuel consumed during races comes in liquid form or gels. It is clear that some positive developments are happening with these products, but which one is the best choice for you? Let's review the advantages and disadvantages of each option.

Calories from liquids start in powder form. Typically, these mixes consist of simple sugars, including glucose, maltodextrin, and fructose. Electrolytes, such as sodium, potassium, and magnesium are commonly added.

Pros of Liquid Calories - When combined with water, three of your needs are met with just one product. Hydration, carbs, and electrolytes are all covered. However, you must consistently drink to obtain the necessary carbs and electrolytes, ensuring adequate hydration. Your hourly needs may vary, but mixes are highly customizable, making it easy to set up for a light or long run. With drink mixes, you control how many carbs you intake by regulating how much powder goes into each bottle.

An excellent option for cold conditions. When you're skiing or running in sub-zero temps, the last thing you want to do is remove your gloves and open a gel. Grabbing a bottle or sipping straight from one right from the vest is easy and doesn't require you to freeze your hands in the process. Often, your hands are too cold to open anything, anyway.

Great for high-altitude adventures. Your ability to digest properly decreases at elevation and when consuming less oxygen. Liquid calories are the easiest to digest and assimilate when other foods might cause discomfort, as the breakdown is a bit more complex and taxing on the GI system.

Gels come in different packages containing a high concentration of the same sugars as drink mixes (glucose or maltodextrin and fructose) with varying amounts of water. Some gels are pretty thick, while others have a consistency almost as thin as water. Some gels have electrolytes added to them, but most don't provide much, if any.

Pros of Gels - Going out for a long run with gels is easy. You calculate how many you need, stuff them in your pack, grab a water bottle, and you're on your way. You don't need to stop when you need them; you can eat on the run. Pack space is valuable, and because gels are low in volume, you can carry a lot without being weighed down. In a race situation, it's always wise to have spare calories, and gels are the perfect option.

Cons of Liquid Calories - Time-consuming. Since you need to transfer the powder from a package into your bottle, it takes more time to do so. It is also challenging not to make a mess and get sticky powder all over the place, which can impact the precise measurements you hoped for. There are ways around this issue, but it requires bringing extra bottles with pre-loaded powder. You could also have a crew waiting for you at aid stations with your new bottles already pre-filled. Both of these options can be stressful and add weight.

Reduced water intake. Sure, drinking a sweet beverage is excellent for a few hours, but after a while, your taste buds get overwhelmed, and your desire to drink the sugary concoction is drastically reduced, which can lead to dehydration.

Cons of Gels - Lack of electrolytes. Few gels provide enough electrolytes for the long haul, but there are options to ensure you get all the necessary sodium, potassium, and magnesium.

Sweetness. Like the liquid calorie issue of prolonged periods with sugar intake, the same goes for gels, but you could tire of them even faster. Because they are highly concentrated, the sweetness level can be high, and you may stop eating them altogether if you fail to chase them down with enough water or eat too many in an hour.

Cause for GI discomfort. If your hydration levels are low, your ability to digest carbohydrates effectively decreases. Consuming too much sugar and not enough fluid can lead to severe gastrointestinal discomfort. You need to pair gels with sufficient amounts of water to avoid issues. Keeping track of the correct gel-to-water ratio can be tricky after 20 hours when you're mentally exhausted.

Conclusion - Fifty years ago, there were no gels or drink mixes. Both options are a luxury compared to what was available before. Incorporating both options is a great way to switch up flavor and texture, ensuring you can continue to eat for extended periods. Finding the right balance between the two takes a lot of practice and really comes down to personal preference. If I had to choose one over the other flat-out, I'd opt for drinking my calories, but having both gives you options and reduces the chances of messing up your race day when you have several different execution plans.

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Jesse Rich is a nutritionist, ultra runner, and coach who holds a Master's degree in Nutrition Science from the National University of Natural Medicine. With over 13 years of experience in ultra-racing, Jesse decided to combine his expertise in ultra-running with his knowledge of nutrition to create Nutrition Rundown. This company aims to help endurance athletes optimize their fueling strategies, enabling them to perform at their best.