Energy gels have become another great tool in the athletes belt (literally!) but it’s important to understand how they can help your training.
Again with most nutrition understanding how they can benefi t your training and how they should be used will mean greater support for your body whilst exercising and less money spent on products
A few things to note if you decide to use gels
Gels are not a miricle supplement that will replace training and instantly take minutes of your PB (personal best). That said, they can be a great way to top up your carbs when your levels are low and keep you training longer when its not convenient to take of solid forms of carbs (such as energy bars).
Most gels, as they are a form of concentrate, require fluid to be taken (usually around 200ml). They can, in some cases be a contributing factor to dehydration if fluid is not taken along side them.
What are they and how do they work?
Whilst we are exercising our body is burning Glycogen (energy stored in muscle and liver cells) We can replace this spent energy by taking on carbohydrates.
Sometimes it’s not convenient to eat a carbohydrate snack (for example energy bars or bananas) whilst running or cycling. So gels provide a great, concentrated supply of carbohydrates. They are easily absorbed into your system and provide a rapid replenishment. They have become popular due to their size and convenience. Runners tuck them into their shorts or down a sock, cyclists put them in their jersey pockets, infact gels can be stored anywhere. Simply bite off the top and squeeze the gel into your mouth. Remember to take on fluids too !
They are not a substitue for good hydration. Generally most gels are are made up of simple and complex carbohydrates to give you a balance
between energy”boost” and sustained energy. Some also contain electrolytes for those of you who train or race in a hot climate, for long distances or indoors where you may sweat more.
What products are available?
There are several brands on the market that have a Gel product and whereas most contain the same amount of carbohydrates , they all have slightly different fl avours and textures. Science In Sport (SIS) currently have an Isotonic Gel which requires less fluid.
With most nutrition we advise trying them in training first. This way you can find out which settles well in your stomach and which one you fi nd benefi cial. Race day is not the ideal time to find out that the two gels you’ve just consumed leaves you feeling bloated, nausious and generally unwell.
How to use Gels effectively
Making sure you are using gels effectively is key. There are some situations where gels will not be beneficial but on the onther hand there are situations where they are indispensable to the athlete. Knowing which is which will help you stay ahead of the competition whilst keeping the pounds in your pocket.
So the first thing to do with with any nutrition plan is to find out what your personal requirement is. That is, find out what your daily carbohydrate, protein and fat requirements are on training days as well as rest days.
There are simple and effective tools on our website (www.fuelsport.co.uk) to calculate these values for you. Once you have then you can then look at your diet to see if the requirement is met. Keep a food diary for a week or so and assess how balanced your diet it. It may be that with a few tweeks you will be getting your full requirement for your daily intake.
Then we need to look at actually training/racing sessions. As a rule of thumb if your session is less than 60 minutes then water is perfect for hydration and there is very little need for either energy drinks or energy gels. Perhaps a gel or bar as an after session snack. Your body has enough stores (if you have a good balanced diet and meet your daily requirements) to carry you through the session.
If your sessions are over 60 minutes then you can look to replenishing spent glycogen (energy stored in muscle and liver cells) whilstw training. For example taking a gel at the 45min mark will add extra carbs for the next 30 minutes or so of your session.
Some people take a gel before their session to make sure their “tank” is full, other use an energy drink.
Whatever you decide, the bottom line with gels is that they provide a great, fast and convenient
source of carbohydrate energy. The key is to know when you need them!
We hope you found this article useful. If you have any further questions then why not
visit www.fuelsport.co.uk and submit a question to our team.