- Energy gels: composition
- Energy gels: are they he althy?
- Energy gels: for whom?
- Energy gels: when and how to use?
- Energy gels: which ones to choose?
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Energy gels are a concentrated source of energy. They quickly provide easily digestible carbohydrates, necessary for athletes during long-term exercise. Energy gels have a semi-fluid consistency, do not burden the digestive system, but are they he althy? How to use them to make them effective?
Energy gelsperfectly replenish energy reserves. However, you should be very careful when choosing energy gels. You should be guided by the price (choose the more expensive ones) and the composition: the shorter the list of ingredients, the better. Energy gels are dedicated to long-distance runners and cyclists who need a boost of energy during competitions.
Before using the supplement in competition, it is worth testing it during training. The gels should be consumed in small portions.
Energy gels: composition
Wthe composition of energy gelsincludes, among others, carbohydrates, mainly simple ones, such as glucose, m altose and complex carbohydrates (starch), which are broken down into simple sugars. Simple sugars are a source of energy that can be quickly and easily used by the body. Some supplements contain fructose, but only in small amounts, as this sugar can cause gastrointestinal problems.
In addition to carbohydrates, gels contain vitamins, caffeine, some gels will also contain taurine. Caffeine stimulates the nervous system, and taurine delays the onset of fatigue. In addition, other amino acids are also added to energy gels, e.g. glycine (an additional source of energy and a de-acidifying substance). The gels also contain electrolytes: potassium and sodium, which help to maintain the electrolyte balance in the body.
Fruit pieces are also added to the gels to give them a more natural form, water, modified starch, flavors, dyes, concentrates, sweeteners, acidity regulators and gelling agents.
Read also: Coffee - drink before or after training?
Energy gels: are they he althy?
Energy gels are a rich source of simple sugars which aredangerous to tooth enamelbecause they increase the risk of caries. The addition of acids to these nutrients also causes damage to the enamel. Gels with too much carbohydrate are stickytexture and a very sweet taste, which can overburden the body and cause gastrointestinal problems and instead of improving the results, worsen them.
In addition, some energy gels, apart from carbohydrates, contain flavors, concentrates and artificial dyes that are not indifferent to our he alth. So if we run or ride an amateur bike, let's not reach for this type of supplements, a properly balanced diet is enough.
Energy gels: for whom?
Energy gels are recommended for people practicing endurance and strength-endurance sports: running, cycling and triathlon, due to the ability to quickly provide energy without biting.
Studies show that people who consume energy gels during intense running achieve better athletic performance, have better end times, are less tired, and have better overall body performance compared to people who do not use gels. What is a cause of it? Athletes who eat gels have higher blood glucose levels, which increases the energy supply of muscles and improves performance.
This is interesting…As reported in the "Journal of Applied Physiology", instead of reaching for expensive energy gels, you can use your own hand-made mashed potatoes1 . The tests reported concerned cyclists who had their blood glucose levels tested after 2 hours of cycling, when the control groups consumed gel, purée or water. It turned out that after gels and potatoes, the glucose concentration remained at a similar level (as opposed to water). Both of these products have the same effect, but the purée is cheaper and more natural.
Energy gels: when and how to use?
Energy gels work well over long distances. If we are not marathon runners, and we run routes shorter than 10 km, or we ride a recreational bike, there is no reason to use gels. All you need to do is prepare small snacks, e.g. sandwiches, muesli bars or bananas. You should also remember about proper hydration and a meal immediately after exercise.
When we plan to take part in competitions and want to reach for energy gels, it is worth trying them earlier, during training, and checking how they work on the body to avoid unpleasant surprises during the start (e.g. nausea and heartburn).
It is recommended to consumeenergy gelsin small portions, not necessarily the entire contents of the tube at once. After eating the gel, it is worth rinsing the mouth with water to wash off simple sugars from the teeth and eliminate the specific taste in the mouth. Remember not to drink gelssports drinks, as this can cause gastrointestinal discomfort due to too much sugar being supplied. For competitions, it is worth buying a previously tried gel and not experimenting along the route, because the compositions of individual products differ significantly, which may have a significant impact on the absorption of the gel.
Energy gels: which ones to choose?
The gels market is very rich. They differ in composition, packaging size, type of packaging (sachets or tubes), consistency and taste. There is also a lot of price differentiation. The prices range from PLN 2 to PLN 10 per package. The price of a product is related to quality, so don't buy the cheapest. A good quality gel should cost a minimum of PLN 5 per pack.
Remember also to pay attention to the composition when choosing a gel. The fewer items the manufacturer lists in the lineup, the better. The type and concentration of carbohydrates contained in the gel are important, as well as its consistency, which should not resemble a sticky syrup, because it overloads the athlete's body, leading to stomach problems, and as a result worsens sports performance.