Navigation
Search Result
Energy Gels
Energy Gels: A Full-Flavored Way to Sustain Energy
by Holly Ortlund
September/October 2003
For the Washington Running Report
Many athletes are discovering that energy gels are a good way to receive the carbohydrates needed to sustain their energy levels. Energy gels are easy to use, quick to digest, and, with flavors like vanilla, orange, and apple cinnamon, they can taste pretty good. Here's an overview of energy gels to answer questions regarding usage, effectiveness, and ingredients.
What are energy gels?
Energy gels are best described as a hybrid of sports drinks and energy bars. Combining aspects of both, gels are power-packed with a super-concentrated dose of carbohydrates contained in a palatable and viscous consistency. Because of their quick absorption into the bloodstream, many athletes prefer gels because they are not "heavy on the stomach." Gels are unlikely to cause gastrointestinal distress that can sometimes be associated with drinks or bars.
The majority of energy gels are sold in 1.1-oz. foil packets. Depending on the brand, gels provide 100 to 110 calories per serving and between 24 and 28 grams of carbohydrates. Each serving of gel provides enough fuel to supply about 30 to 45 minutes of energy during physical activity.
Energy Gel Serving Total Total Complex Simple
Product Size Calories Carbohydrates Carbohydrates Sugars
Carb-BOOM 1.4 oz 107 27 g 24 g 3 g
GU 1.1 oz 100 25 g 21-22 g 3-4 g
Power Gel 1.4 oz 110 28 g 21-23 g 5-7 g
Clif Shot 1.1 oz 100 23-24 g 10-11 g 12-13 g
How do energy gels work?
Fat and carbohydrates are the two best sources of energy found in the human body. Fat is the largest source, while carbohydrate stores lag behind significantly. Carbohydrates, however, provide the best and most readily available source of energy for the body during exercise.
A 150-pound person with fifteen percent body fat has a large amount of energy stored as fat. If a person of this size did not ingest any food during exercise and if fat were the only fuel used during exercise, stored fat could support physical activity for almost seven days! If we take the same 150-pound person and if carbohydrate were the only fuel used during moderate exercise, carbohydrate stores would only support physical activity for about two hours! Unfortunately, fat is not able to support exercise above a very moderate level (>60% VO2max) due to the slowness of fat mobilization and other limiting factors. Since most athletes train at intensities higher than this, a supply of fuel other than fat must be available to the body. This preferred energy source is carbohydrate.
Carbohydrate is found in the body in two main forms, glycogen and glucose. Glycogen is a highly branched molecule made up of multiple glucose units and stored in muscle and liver cells. Glucose, the body's preferred energy source, is found in blood. Because we have limited stores of carbohydrates and because carbohydrate is the best energy source during moderate to heavy exercise, it is imperative that carbohydrate be ingested during exercise in order to perform at the highest levels possible.
So how does carbohydrate ingestion improve endurance performance? During activity lasting longer than 60 minutes, glycogen levels begin to diminish. There is a progressive shift from muscle glycogen over to blood glucose as the body's primary fuel source. When muscle glycogen levels are low, the consumption of carbohydrate serves to maintain proper levels of blood glucose and delay the onset of fatigue. In addition to this mechanism, carbohydrate ingestion also exerts its benefits at higher intensities of exercise by delaying and/or preventing muscle glycogen depletion (otherwise known as glycogen sparing).
When should energy gels be used and how frequently?
Energy gels can benefit competitive athletes, recreational athletes, diabetics, and anyone else looking for a quick source of energy. They are ideal for sports like triathlons, running, cycling, swimming, tennis, soccer, football . . . the list goes on and on. In order to gain the performance advantage of carbohydrates, it is recommended that 30 to 60 grams be consumed per hour during physical activity. This translates into one to two servings of energy gels during each hour of exercise.
For first-time gel users, determining the optimal timing and amount of energy gel to take can be confusing. As a general rule, it is recommended that the following "dose schedule" be used as a guide.
For activity lasting less than two hours:
- Consume one gel 30 to 60 minutes prior to the start of the activity
- Take a second gel 45 to 60 minutes into the activity (during half-time of the soccer match, at the six to eight mile mark of the half marathon, etc.)
For activity lasting more than two hours:
- Consume one gel one hour into the activity
- Take subsequent gels every 30 to 45 minutes for the duration of exercise
Tips and tricks to remember:
Find a gel and a flavor that tastes great since you will be using them successively on sizzling hot, humid days, cold rainy mornings, and every kind of weather in between. Look for gels which contain real fruit rather than just fruit flavorings because it makes sense to consume a gel your taste buds will enjoy as much as your working muscles.
Keep in mind that every athlete is different. You'll need to experiment to find your body's optimal regimen for gel intake. Pack gels with you on several training sessions and try taking them at different times and in different amounts to determine what system works best for you.
If you plan on being out for a long endurance workout or event and don't have an easy way to carry five or six gels, consider purchasing a gel flask. Gel flasks are small plastic containers similar to water bottles that can be clipped on shorts, attached to a handlebar, or slipped into a pocket. They hold four to six servings of gel and are an efficient way to carry your fuel.
Water, water, water! With any type of exercise it is very important to stay properly hydrated. Water helps replenish fluids lost from sweating and provides optimal absorption for the carbohydrates. Roughly eight to ten ounces of water should be consumed along with each serving of gel. Make sure to have a water bottle or time the consumption of a gel with a water source nearby.
Holly Ortlund is the Director, Research and Development, for Carb-BOOM!, Inc. and the developer of the formula for Carb-BOOM! Energy Gels. She earned her Masters Degree in Exercise Physiology from the University of South Carolina where she specialized in sports nutrition research. At Brown University, she was a member of both the soccer and track and field teams and earned All-Ivy League honors in both sports.