Boosting Endurance with Sports Packs: A Primer for Athletes

sports hydration gel gluten-free energy gels have become a popular type of nutrition for endurance athletes over the past couple of decades. Gels provide a dense source of carbohydrates that can be easily consumed while running. The thick, viscous 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 competitions. Here is an overview of how sports gels work and who may benefit from using them.

Carbohydrate Content

Sports 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 taxed muscles. Most gels have a consistency like honey. This enables the nutrients to pass through the stomach faster than solids. A serving of gel nourishes like a sports drink, but in a more convenient form.

Electrolytes

In addition to carbs, most gels also contain important electrolytes like sodium and chemical. These minerals are depleted in sweat during intense exercise. Restoring electrolytes helps regulate fluid levels in the body and prevent painful muscle cramps. The sodium also helps with uptake 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 prolonged training or events spanning 60 minutes or more. Popular 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 fuel 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 GI distress. Moderate use prevents energy crashes.

Benefits of Gels

Sports gels offer several advantages over other types 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 thick 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 consumption while exercising. Difficult to over-consume.
• Variety – Gels come in a wide selection of flavors 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 useful 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 dose. Careful 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 harm tooth enamel over time. Proper oral cleaning 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.

Summary

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 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.