If you are into intense workouts, if you train hard, if you are a runner or a cyclist then you must have heard about energy gels. Energy gels are liquid carbohydrate gels that help provide instant energy to the body. Energy gels are often considered as a must have during any workout or training session.
But do energy gels improve performance? In this blog, we will understand what energy gels are and how do they help to improve endurance during any physical activity.
What are Energy Gels?
Energy gels are carbohydrate rich gels that help to improve energy and endurance during any intense physical activity. Our body uses carbohydrates as its primary source of energy for physical activities, however, our bodies can only hold a certain amount. Energy gels provide an easily absorbed energy source to the body that will replenish the glycogen stores we are emptying through exercise and allow us to perform for longer.
Energy gels come in the form of a sachet that makes them easier to consume during a workout or a run. Most energy gels have no fat, fiber or protein hence the body digests them quickly. Some energy gels are caffeinated energy gels.
How Do Energy Gels Work?
As discussed, energy gels contain a concentrated amount of carbohydrates which provide energy and maintain blood glucose levels during exercise, and prevent fatigue from setting in. Carbohydrate is one of the three macronutrients needed by the body as a source of energy. Carbohydrates like glucose and fructose are the most important ingredients in energy gels (1).
Consuming energy gels helps the body to supplement its own energy supply, slowing the onset of fatigue and ensuring you don’t deplete your reserves, allowing you to continue towards your exercise goals each session.
Why Use Energy Gels?
Endurance athletes and fitness enthusiasts need sustained energy to perform at their peak. This is because the body draws on carbohydrates stored in your muscles and the available amount is limited. Research suggests that consuming carbohydrates during exercise that lasts longer than an hour improves metabolic response and athletic performance and prevents glycogen depletion.
According to the American College of Sports Medicine, consuming 30g to 60g of carbs per hours of workout. A typical 30g energy gel sachet provides 20g to 25g of carbs which is more than a 250ml sports drink that contains 14g (2).
Another big advantage of using energy gels to improve your energy and stamina is energy gels are easy to consume, not filling and easily digestible. Consuming energy gels during a workout or a run maintains the energy level and prevents fatigue during intense or prolonged periods of exercise.
Benefits of Taking Energy Gels
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Prevents Bloating
Energy gels are fast absorbing gels that prevent bloating than sports drinks, energy bars and electrolytes supplements. According to a study energy gels were comparatively better than bars in terms of nausea, cramps and fullness, as well as with regard to peak power during endurance exercise.
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Fast Acting
Mono- and disaccharides (sugars) like fructose are easier for the body to absorb quickly due to their shorter chain structure, which limits them to one or two molecules. When you workout, this is what gives you the extra energy you need.
Energy gels give you a lot of carbs quickly compared to other sources, allowing you to focus on sustaining performance and reaching your objectives.
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Convenient
Energy gels provide a more convenient option than other energy boosting supplements like sports drinks, energy bars, electrolyte drinks.
When To Take Energy Gels?
It is important to understand that each person has a different rate of metabolism and digestion hence one can decide for himself what is the right time to consume energy gels. It also depends on the duration of the workout or run or training session. But experts recommend following tips on when to use sports energy gels (3).
- Consume first sachet of energy gel 15 mins before the workout or run to allow it time to kick in
- For events like a marathon take a running gel approximately every 30 minutes to maintain blood glucose levels.
- Experiment with the timing to know the best time to take energy gel for you.
Conclusion
Energy gels are a great energy boosting supplement for improving endurance during any physical activity. Energy gels provide pure carbohydrates that help to boost energy levels instantly. Energy gels are a popular choice for runners as they are a source of quick and sustained energy. While choosing the best energy gel for workout or a run, look for energy gel which is clean and free of banned substances.
FAQs
1. Are energy gels good for working out?
Yes, energy gels are good for working out as they provide instant energy and improve stamina.
2. How do you fuel during a long workout?
Use energy gels and electrolyte supplements at regular intervals to fuel during a long run.
3. How do energy gels give you energy?
Energy gels contain carbohydrates which are the primary source of energy for the body.
4. Do energy gels make you run faster?
Yes, energy gels help to boost your energy levels which help you run faster.
5. How many gels for a 2-hour run?
Ideally you should consume energy gels every 30 mins so for 2-hour run you need 4 energy gels.
