Maximizing Your Endurance with Sports Packs

Sports hydration gels have become a popular kind of nutrition for endurance athletes over the past couple of decades. Gels provide a potent source of energy that can be easily consumed while racing. The thick, syrupy consistency allows the nutrients to pass through the stomach and be digested quickly. Runners use gels as a way to restore glycogen stores and prevent hitting “the wall” during races. 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 packet, 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 thickness like honey. This allows the nutrients to pass through the stomach faster than food. A serving of gel hydrates like a sports drink, but in a more compact form.

Electrolytes

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 maintain 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. Caffeine 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. 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 glycogen burning phase of activity. Most athletes consume one gel packet every 30-45 minutes of sustained strenuous exercise. Proper timing of gel intake helps sustain blood sugar levels. Overconsumption may cause GI distress. Moderate use prevents energy crashes.

Advantages of Gels

sports hydration gel for altitude gels offer several advantages over other forms of nutrition like energy bars, chews and sports drinks. Benefits include:

• Portability – Gel pouches are compact 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 fast energy boost.
• Precise dosing – With each pouch containing one serving, gels offer easy to manage consumption while exercising. Hard to over-consume.
• Variety – Gels come in a wide selection of flavors like fruit, chocolate, vanilla and more. Athletes can pick pleasing tastes.
• Caffeine options – Many gels contain stimulants 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 stomach upset due to the large 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 harm tooth enamel over time. Proper oral hygiene is recommended after use.
• Limited calories – Gels only provide carbs. Athletes also need protein 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 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 determine which gels work best for their needs.