Carbo Gelsat Virgin London MarathonFor the first time ever Lucozade Sport will be providing Carbo Gels on course at the Virgin London Marathon at miles 14 and 21.

See over for more information about how and when to use them.

Head to www.facebook.com/lucozadesportrunning and ask our Sport Scientists who will be happy to help you with your sports nutrition questions.

Don’t forget to visit www.lucozade.com/running for hints and tips about final preparations for race day.

From the team at Lucozade Sport good luck. Have a great race!

Gels and why are they important? As a runner with a full carbohydrate store you will have enough energy to run for 1½ to 2 hours. The average London Marathon time is approximately 4 hours 41 minutes (in 2009), therefore you will need extra fuel. Carbo Gels provide 30 grams of carbohydrate in an easy to digest format.

When should I take them? For distance running you should aim to consume between 30-60 grams of carbohydrate per hour. Lucozade Sport Body Fuel 330ml bottles are available on course at miles 5, 10, 15, 19 and 23 and will provide you with 21g of carbohydrates. In addition you can top up your fuel stores with Lucozade Sport Carbo Gels, these are available on course at miles 14 and 21.

How should I take a Carbo Gel? Simply grab a gel at the indicated stations, tear the top with your teeth or hands and wash it down with a little water. Carbo Gels are fine to consume without water but adding a little water makes them easier to take. For the mile 14 station grab a gel first and then water 200 metres further on. For mile 21 grab a water first and then the gel.

What will they taste like? Carbo Gels are orange in flavour, similar to the Lucozade Sport Body Fuel drink. However as gels are more concentrated they are more viscous than a drink.

What should I do with the Carbo Gel wrapper? As with a water or sports drink bottle please be careful of those around you and discard the gels at the side of the road or in the recycling bins available.

Should I use Carbo Gels for the first time on race day? With any form of exercise you should always practise new strategies in training and refine accordingly.