Refinery29 featured HSS sports performance specialist Tiffany Chag MS, RD, CSCS, who explained the efficacy of energy gel packets for runners.

She noted that most gels are meant to provide a shot of carbohydrates, which are the body's primary fuel source during endurance activities like running. According to Chag, "supplemental fueling really depends on the duration and intensity of the training session."

If runners want an alternative to energy gels, Chag recommended to "find a food that includes some salt (electrolytes) and avoid foods higher in fat and fiber," such as pretzels or a PB&J sandwich.

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