Running
A 10 km race needs different eating from a marathon. Here is general guidance by race distance, with a source, and where the Honey Bee Power gel fits: after exercise, as the label says.
By race distance
For most recreational runners 10 km takes under an hour, so a normal meal a few hours before and water are enough. A half marathon takes about 1.5 to 2.5 hours, a marathon longer, so the guidance for carbohydrate during exercise applies. Before a long race, carbohydrate-rich meals help fill glycogen stores.
During exercise: general guidance
For efforts of about 1 to 2.5 hours, general guidance lists 30–60 g of carbohydrate per hour, and up to 90 g per hour for longer efforts, from any source (Thomas et al., 2016). For efforts under an hour, carbohydrate during exercise is usually not needed. Always try the amount and type of food in training first.
After exercise: recovery
According to the label, the Honey Bee Power gel is taken after exercise or physical exertion: 1 serving of 40 g. The authorised claim says carbohydrates contribute to the recovery of normal muscle function after very intensive or long-lasting exercise, with a total of 4 g of carbohydrate per kilogram of body weight from all sources, in doses, within the first 4 hours (no later than 6 hours). One gel provides 29–32.8 g; the rest comes from food and drinks.
Carbohydrate for recovery
Enter your body weight and see how much carbohydrate you need in the first 4 hours after exercise, following the condition of the authorised claim.