Denver Marathon Runners: Are Altitude Gels a Scam?
By Franklin Everett ShawThe thin air of Denver whispers promises of breathtaking views and a challenging marathon. But for runners, that thin air also screams of oxygen deprivation and potential performance setbacks. Enter the alluring promise of altitude-specific energy gels, marketed as a magic bullet to combat the effects of high-altitude exertion. Are they worth the hype, or just another expensive gimmick preying on the anxieties of Denver Marathon hopefuls? Let’s dive deep, separating science from marketing, and see if these gels truly give you an edge on race day.
The allure is understandable. Denver, sitting at 5,280 feet, presents a unique physiological challenge.
Lower oxygen availability means your body works harder to deliver fuel to your muscles. This can lead to faster fatigue and a decreased ability to maintain your pace.
Altitude-specific gels typically boast ingredients like increased electrolytes, antioxidants, and sometimes even ingredients aimed at boosting oxygen delivery. But do these tweaks actually translate to improved performance in the real world?
Let’s start with the science. Many altitude gels emphasize increased electrolyte content, particularly sodium.
This makes sense. Dehydration is exacerbated at altitude due to increased respiration and sweat loss in the dry air.
More sodium can help retain fluids and prevent hyponatremia (low sodium levels), a dangerous condition that can occur during endurance events. However, the amount of sodium in most altitude gels isn’t significantly different from standard gels.
You could achieve the same effect by simply adding a pinch of salt to your regular gel or consuming electrolyte tablets alongside your standard fueling strategy.
Antioxidants are another common selling point. The theory is that altitude increases oxidative stress, leading to muscle damage and fatigue.
Antioxidants like Vitamin C and E are included to combat this. While oxidative stress does increase at altitude, the evidence that antioxidant supplementation significantly improves performance is mixed.
Some studies show a slight benefit, while others show no effect. Furthermore, many readily available fruits and vegetables are packed with antioxidants, offering a more natural and cost-effective way to address oxidative stress.
Now, let’s talk about the real game-changer: ingredients that supposedly boost oxygen delivery. Some gels contain ingredients like beetroot juice or cordyceps mushrooms, both touted for their ability to improve oxygen uptake and utilization.
Beetroot juice contains nitrates, which are converted to nitric oxide in the body. Nitric oxide helps dilate blood vessels, potentially improving blood flow and oxygen delivery to muscles.
Cordyceps, a type of medicinal mushroom, is believed to enhance cellular energy production and improve oxygen utilization. The research on both beetroot juice and cordyceps is promising, but the effects are often subtle and highly individual.
A 2017 study published in the Journal of Applied Physiology found that beetroot juice supplementation improved time-trial performance in cyclists at simulated altitude. However, the study used a relatively high dose of beetroot juice, far exceeding the amount found in most altitude gels.
Furthermore, the response to beetroot juice varies greatly from person to person. Some individuals experience a significant performance boost, while others see little to no effect.
Cordyceps research is even less conclusive. While some studies suggest that cordyceps can improve exercise performance, the evidence is still limited and more research is needed.
So, what does this mean for the Denver Marathon runner? Should you shell out the extra cash for altitude-specific gels?
My opinion, backed by the available evidence and anecdotal experience from Colorado runners, is: probably not. The benefits of altitude-specific gels are often marginal and can be achieved through more cost-effective strategies.
Here’s a more practical approach for fueling your Denver Marathon:
- Prioritize hydration: Drink plenty of water and electrolytes in the days leading up to the race and during the event. Consider using electrolyte tablets or a sports drink alongside your gels.
- Optimize your sodium intake: Experiment with your sodium intake during training to find what works best for you. You can add a pinch of salt to your gels or use salt tablets.
- Consider beetroot juice supplementation: If you’re interested in trying beetroot juice, start experimenting with it well in advance of the race. Look for concentrated beetroot juice shots or powders and follow the dosage recommendations.
- Focus on whole foods: Eat a balanced diet rich in fruits, vegetables, and whole grains to support your overall health and performance.
- Practice your fueling strategy: Don’t try anything new on race day. Experiment with different gels, drinks, and fueling strategies during your training runs to find what works best for you.
Many Denver-based running groups, like the Denver Track Club, emphasize consistent training at altitude as the most effective way to adapt to the lower oxygen levels. They often recommend focusing on proper hydration and electrolyte balance rather than relying on specialized gels.
One common mistake runners make is over-relying on gels and neglecting other aspects of their nutrition. Gels are a convenient source of carbohydrates, but they shouldn’t be your sole source of fuel.
Make sure you’re eating a balanced diet and getting enough calories from whole foods. Another pitfall is not practicing your fueling strategy during training.
You need to figure out how your body responds to different gels and drinks before race day. Some gels can cause stomach upset, so it’s important to find one that works for you.
Ultimately, the best fueling strategy is the one that you’ve tested and refined during your training. Don’t fall for the marketing hype surrounding altitude-specific gels.
Focus on the fundamentals of hydration, electrolyte balance, and proper nutrition, and you’ll be well-prepared to tackle the Denver Marathon. Save your money and spend it on a celebratory post-race beer at a local brewery – you’ll have earned it!