Energy gels are a nutritional supplement designed primarily with carbohydrates as their main component, whose objective is to provide energy quickly and efficiently to the body during physical exertion.
Their use is especially popular in endurance disciplines such as running, cycling, triathlon or trail running, where maintaining optimal levels of muscle glycogen and blood glucose is key to performance.
Thanks to their practical and easy-to-digest format, energy gels allow athletes to replenish energy effectively, helping to prevent fatigue and optimize performance during demanding training sessions and competitions.
What do the ratios in gels mean?
Each type of gel has a ratio. The ratio of a gel refers to the proportion between the carbohydrates used in its formulation.
Choosing one ratio or another will depend on the athlete’s goals, preferences and digestive tolerance. Combining different types of carbohydrates in an energy gel is an effective strategy to improve energy absorption and utilization during exercise.
This is because each type of carbohydrate uses different transporters in the intestine to be absorbed. As a result, this allows the body to increase the total amount of carbohydrates it can use per hour.
What types of ratios can I find in energy gels?
Ratio: 2:1 (glucose:fructose)
- The most common.
- Allows the absorption of ~90 g of carbohydrates per hour.
- Widely used in endurance sports.
- At Life Pro, the Energy Gel gels have a 2:1 ratio.
This ratio has been the benchmark for many years due to its high energy efficiency. However, it can be somewhat more aggressive for the digestive system if it has not been tried beforehand.
Ratio: 1:0.8
- Ratio based on recent scientific evidence.
- Optimizes carbohydrate oxidation and improves digestive tolerance.
- Allows for a more consistent and safer intake during longer and more demanding activities.
- At Life Pro, the gels Ultra Gel have a 1:0.8 ratio.
Ratio 1:1
- Contains an equal proportion of two types of carbohydrates (usually maltodextrin and fructose).
- Balanced and efficient absorption.
Why is the carbohydrate ratio important in energy gels?
- Improved performance in endurance sports: A balanced carbohydrate ratio in sports gels allows for greater energy availability per hour.
- Choosing the right ratio helps delay fatigue and maintain a consistent pace during prolonged efforts where sustained performance is sought for more than 90 minutes.
- You can increase total carbohydrate absorption to ~90–120 g/h, depending on the ratio. For example, if you only consumed glucose, the body would reach its limit (~60 g/h)
- Using an appropriate ratio such as 2:1 or 1:0.8 improves gastrointestinal tolerance during exercise.
Which ratio/gel should you choose according to your training?
The choice of carbohydrate ratio in sports gels depends on the type and duration of the training session.
- For sessions of less than 60 minutes at moderate intensity, it is normally not necessary to use an energy gel, although some athletes may opt for a basic one with a 2:1 ratio if they want to maintain their pace or test their tolerance.
- During training sessions lasting between 60 and 90 minutes, the 2:1 ratio remains an effective option, as it provides good carbohydrate absorption and sufficient energy intake without overwhelming the digestive system.
- When the duration exceeds 90 minutes, especially in competitions or demanding sessions, the 1:0.8 ratio is usually more advisable. This proportion makes it possible to maintain a high carbohydrate intake per hour with a lower risk of stomach discomfort, which is key when seeking continuous performance.
- During very intense and prolonged training sessions, the 1:0.8 ratio is also usually preferred, as it allows for a constant flow of energy without overloading the intestine, thus promoting digestive tolerance.