Everything you need to know about energy gels!
Widely used in running (marathons in particular) as well as in triathlon and trail running, the energy gel is a classic in sports nutrition. In this article, we explain what an energy gel is, why you should consume one, and how much to consume.
What is an energy gel?
Energy gel is a sports nutrition product, used by both professional and amateur athletes. It is an exogenous energy substrate that provides mainly carbohydrates during exercise in order to limit the loss of glycogen stores. The term gel is used because its sweet texture is quite viscous and energy gel because the carbohydrate intake is supposed to provide a boost effect to the athlete.
Energy gels are suitable for many sports: running, marathon, trail, triathlon, cycling, mountain biking, etc.
Why consume energy gel?
During a race, it can be interesting to play with the textures of the products consumed, by bringing liquid (energy drink), gel and solid (bars or other). This allows you to vary the pleasures and therefore avoid nausea and provide as much as possible the nutrients used during the effort in order to delay as much as possible the fall of our reserves (the energy dips).
Energy gels allow easy and rapid intake of energy. They are easy to digest since they require no chewing and digestion effort.
The fast sugars, contained mainly in gels, give a kick, a boost but they tire the body by having a yo-yo effect (hypoglycemia/hyperglycemia).
This is why Authentic Nutrition also uses complex sugars (such as maltodextrin) to provide a more consistent intake and fewer large carbohydrate fluctuations.
During a race, the regular intake of carbohydrates contained in the gels helps slow down glycogen depletion and provide fuel to the muscles.
How much energy gel should I take during exercise?
Consumption during the race is done in a few sips.
Generally speaking, it is recommended to ingest 30g of gel per intake, at a rate of one intake every 45 minutes.
For trail runs lasting more than 3 hours, we recommend starting by eating bars and finishing with gels for the last two hours. Take 30g doses, preferably at the start of a descent to have time to assimilate the gel during the descent and have the energy to attack the next climb.
It is recommended to drink a sip of water or sports drink after the gel to optimize its assimilation.
Advice: like all sports nutrition products, remember to test them during training to check that they suit you, in terms of taste and digestion, and also to get your bearings regarding the quantity and frequency of ingestion.
single-dose gels or refillable flasks?
Depending on your needs (sport practiced, duration of the effort, etc.), with Authentic Nutrition, you have the choice between two options:
- an energy gel refill in a recyclable glass bottle, to be used with a refillable and reusable soft flask, the Eco-pocket. A dose of energy that respects the environment and our playground!
- 30g energy gel stick, ready to use and easily transportable everywhere.