Maximizing Your Endurance with Sports Packs
Sports hydration gels have become a popular kind of fuel for long distance athletes over the past couple of decades. Gels provide a dense source of glucose that can be easily consumed while racing. The thick, viscous consistency allows the nutrients to pass through the stomach and be absorbed quickly. Competitors use gels as a way to restore 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 packs contain between 20-40 grams of carbohydrates per serving, typically in the form of glucose polymers. Some gels use fructose as well. The high carb concentration provides a rapid source of fuel to working muscles. Most gels have a consistency like honey. 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 convenient form.
Minerals
In addition to carbs, most gels also contain important electrolytes like sodium and potassium. These minerals are lost in sweat during intense exercise. Replenishing electrolytes helps regulate fluid levels in the body and reduce painful muscle cramps. The salt also helps with absorption 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 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 pacing of gel intake helps maintain blood sugar levels. Excess may cause stomach upset. Careful use avoids energy crashes.
Advantages of Gels
Sports gels offer many advantages over other types of fuel like energy bars, chews and sports drinks. Benefits include:
- Portability – Gel pouches are compact and easy to transport while running. 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 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 useful 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 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 damage tooth enamel over time. Proper oral cleaning is recommended after use.
- Limited calories – Gels only provide carbs. Athletes also need protein and fat for complete sports hydration gel for experienced athletes nutrition.
- Not thirst quenching – Gels hydrate via sugars and electrolytes but do not satisfy 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 stamina during prolonged training and events. Athletes should test different brands and flavors during training to find which gels work best for their needs.