Boosting Endurance with Sports Packs: A Guide for Athletes

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

Carbohydrate Content

sports hydration gel benefits gels contain between 20-40 grams of carbohydrates per packet, typically in the form of glucose polymers. Some gels use fruit sugar as well. The high carb concentration provides a quick source of energy to working muscles. Most gels have a texture like syrup. This allows the nutrients to pass through the stomach faster than food. A serving of gel nourishes like a sports drink, but in a more portable form.

Electrolytes

In addition to carbs, most gels also contain important electrolytes like salt and potassium. These minerals are lost in sweat during intense exercise. Replenishing electrolytes helps maintain fluid levels in the body and reduce painful muscle cramps. The salt also helps with absorption of the sugars. Electrolyte content varies between products, so athletes should compare nutrition labels. Stimulants 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 quick nutrition for the carb burning phase of activity. Most athletes consume one gel packet every 30-45 minutes of sustained high intensity exercise. Proper timing of gel intake helps maintain blood sugar levels. Excess may cause stomach upset. Moderate use prevents energy crashes.

Advantages of Gels

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

• Portability – Gel pouches are compact and easy to carry while biking. Minimal packaging also produces less waste.
• Rapid absorption – The thick liquid consistency gets digested quickly relative to bars. Provides a quick energy boost.
• Precise dosing – With each pouch containing one serving, gels offer precise to manage dosing while exercising. Hard to over-consume.
• Variety – Gels come in a wide selection of varieties like fruit, chocolate, vanilla and more. Athletes can pick 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 large carbohydrate dose. Careful dosing is key.
• Sugar content – The carb concentration leads to a high glycemic index. Diabetics need to monitor blood sugar when using gels.
• Dental health – The sugary consistency can harm tooth enamel over time. Proper oral hygiene is recommended after use.
• Limited calories – Gels only provide carbs. Athletes also need nutrients and fat for complete sports nutrition.
• Not thirst quenching – Gels hydrate via sugars and electrolytes but do not quench thirst like water or sports drinks.

Bottomline

While not necessarily recommended for everyday use, sports gels can provide a convenient source of mid-activity fuel for endurance athletes. Proper utilization can help maintain 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.