Boosting Endurance with Sports Packs: A Primer for Athletes

Sports hydration gels have become a popular kind of nutrition for endurance athletes over the past couple of decades. Gels provide a concentrated source of carbohydrates that can be easily consumed while running. The thick, viscous consistency allows the nutrients to pass through the stomach and be digested quickly. Runners use gels as a way to replenish glycogen stores and prevent hitting “the wall” during events. 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 maltodextrin. Some gels use fructose 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 fuels like a sports drink, but in a more portable form.

Minerals

In addition to carbs, most gels also contain vital electrolytes like salt and potassium. These minerals are lost in sweat during strenuous exercise. Restoring electrolytes helps regulate fluid levels in the body and reduce painful muscle cramps. The salt 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 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 serving every 30-45 minutes of sustained strenuous exercise. Proper timing of gel intake helps sustain blood sugar levels. Excess may cause GI distress. Moderate use avoids 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 compact and easy to carry while running. Minimal packaging also produces less waste.
• Rapid absorption – The viscous 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 array of flavors like fruit, chocolate, vanilla and more. Athletes can choose pleasing tastes.
• Caffeine options – Many gels contain caffeine for an extra kick. Provides a physical and mental edge.

Potential Drawbacks

While generally safe and effective when used correctly, sports gels do come with some potential drawbacks 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 distress due to the large carbohydrate load. 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 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.

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 stamina during prolonged training and events. Athletes should test different brands and flavors during training to determine which gels work best sports hydration gels for their needs.