Improving Endurance with Sports Packs: A Guide for Athletes

Sports energy gels have become a popular kind of fuel for long distance athletes over the past couple of decades. Gels provide a potent source of energy that can be easily consumed while racing. The thick, viscous consistency allows the nutrients to pass through the stomach and be absorbed quickly. Athletes use gels as a way to restore glycogen stores and prevent hitting “the wall” during events. Here is an overview of how to use sports hydration gels sports gels work and who may benefit from using them.

Carbohydrate Content

Sports gels contain between 20-40 grams of carbohydrates per serving, typically in the form of maltodextrin. Some gels use fruit sugar as well. The high carb concentration provides a rapid source of fuel to working muscles. Most gels have a texture like honey. This enables the nutrients to pass through the stomach faster than food. A serving of gel nourishes like a sports drink, but in a more compact form.

Electrolytes

In addition to carbs, most gels also contain important electrolytes like salt and potassium. These minerals are depleted in sweat during intense exercise. Restoring electrolytes helps maintain fluid levels in the body and reduce painful muscle cramps. The sodium also helps with uptake of the sugars. Electrolyte content varies between brands, so athletes should compare nutrition labels. Caffeine is also commonly added to gels for an extra boost of energy.

When to Use Sports Gels

Endurance athletes mainly utilize gels during extended training or events spanning 60 minutes or more. Common uses include:

• Marathon or half marathon races
• Century or half century bike rides
• Triathlon competitions
• Soccer, hockey, lacrosse games
• Hiking or backpacking excursions

Gels provide rapid nutrition for the carb burning phase of activity. Most athletes consume one gel packet every 30-45 minutes of sustained high intensity exercise. Proper pacing of gel intake helps sustain blood sugar levels. Excess may cause stomach upset. Careful use avoids energy crashes.

Benefits of Gels

Sports gels offer many advantages over other forms of fuel like energy bars, chews and sports drinks. Benefits include:

• Portability – Gel pouches are lightweight and easy to transport while biking. Minimal packaging also produces less waste.
• Rapid absorption – The viscous liquid consistency gets digested quickly relative to solids. Provides a quick energy boost.
• Precise dosing – With each pouch containing one serving, gels offer precise to manage dosing while exercising. Difficult to over-consume.
• Variety – Gels come in a wide array of varieties like fruit, chocolate, vanilla and more. Athletes can choose pleasing tastes.
• Caffeine options – Many gels contain stimulants for an extra boost. Provides a physical and mental edge.

Potential Drawbacks

While generally safe and effective when used correctly, sports gels do come with some potential disadvantages including:

• Expensive – Gels cost noticeably more than sports drinks per serving. The costs can add up over many uses.
• GI distress – Consuming too many gels can cause stomach upset due to the high carbohydrate load. Proper dosing is key.
• Sugar content – The carb concentration leads to a high glycemic index. Individuals need to monitor blood sugar when using gels.
• Dental health – The sugary consistency can damage tooth enamel over time. Proper oral hygiene is recommended after use.
• Limited calories – Gels only provide carbs. Athletes also need nutrients and fat for balanced sports nutrition.
• Not thirst quenching – Gels hydrate via sugars and electrolytes but do not satisfy thirst like water or sports drinks.

Final Thoughts

While not necessarily recommended for everyday use, sports gels can provide a helpful source of mid-activity fuel for endurance athletes. Proper utilization can help sustain energy levels and performance during prolonged training and events. Athletes should test different brands and flavors during training to find which gels work best for their needs.