An energy gel is a supplement specifically designed to provide quick energy during high-intensity, long-duration physical activities. At the beginning of the 20th century, it was discovered that carbohydrates are an important source of energy during physical exercise, but it was not until the 1960s that research into the relationship between carbohydrate intake, muscle glycogen and physical exercise gained momentum. Today, it is one of the supplements most widely used by athletes, with the aim of maintaining sports performance in activities such as running, cycling and other endurance sports.
Energy gels usually contain a combination of rapidly absorbed carbohydrates, electrolytes and sometimes also caffeine, depending on the individual needs of each athlete. But what are the actual functions of a gel during physical activity?
5 reasons to include an energy gel:
1- They provide a quick and effective source of energy:
During a long-distance race, the body uses its muscle glycogen stores, the main source of energy for the muscles. Energy gels supply rapidly absorbed carbohydrates, such as glucose and maltodextrin, which the muscles can use immediately to obtain additional energy. Carbohydrate consumption has been shown to improve performance in endurance training and competitions, especially when the duration is >90 minutes, and during intermittent efforts.
2-Preventing fatigue:
Energy gels can prevent muscle fatigue during a long race by providing a quick energy boost. This benefit is especially relevant in the final stage of the race, when energy levels may decrease, although this will depend on its duration. For example, in a half marathon, including 1 to 2 gels may be more than enough. In a marathon, 4 could be an optimal amount as a general recommendation.
3-Maintaining blood glucose levels:
During a prolonged race, energy gels are useful for regulating blood glucose levels, which is essential for maintaining optimal performance and energy.
4- Easy to consume and carry:
Energy gels come in small, lightweight packages, making them easy to carry during a race. Likewise, as they have a liquid or semi-liquid texture, they are easy to consume quickly without the need to chew, making them the ideal option to consume while running. Also, if you choose a hydrogel, you will not need to drink water after consuming it.
In addition, energy gels usually have pleasant flavors that make the experience of consuming them during physical activity easier. There are also neutral-flavored gels for those who prefer a subtler taste.
5- Mineral replenishment:
Some energy gels include one or more minerals in their formulation. Mineral replenishment is essential to ensure optimal performance during the race. Electrolytes such as sodium, potassium and magnesium play a vital role in regulating hydration and muscle function. They also help prevent possible muscle cramps.
In summary, when is consuming energy gels considered beneficial?
Energy gels are especially formulated to be consumed during endurance training sessions (half marathons, marathons, walking, cycling, trail, cross-country and ultradistance, among others), as well as in intermittent sports (such as football, basketball or tennis, among others).
They can be useful in long-duration, high-intensity training sessions and competitions in order to delay the onset of fatigue, as well as an interesting strategy to improve the availability of exogenous carbohydrates and increase total carbohydrate intake. It is essential to adapt the dose to the athlete’s energy and nutritional needs at each point in the season. However, consuming 30-90 g of CHO during exercise has been shown to improve performance, especially in medium- and long-duration sports