sports hydration gel for experienced athletes

Sports fuel gels have become a popular kind of fuel for long distance athletes over the past couple of decades. Gels provide a potent source of energy that can be easily consumed while training. The thick, viscous 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 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 fuel to taxed muscles. Most gels have a consistency like syrup. This enables the nutrients to pass through the stomach faster than solids. A serving of gel hydrates like a sports drink, but in a more compact form.

Minerals

In addition to carbs, most gels also contain key electrolytes like sodium and chemical. These minerals are lost in sweat during intense exercise. Replenishing electrolytes helps regulate fluid levels in the body and reduce painful muscle cramps. The sodium also helps with absorption 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 lasting 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 rapid fuel for the glycogen burning phase of activity. Most athletes consume one gel serving every 30-45 minutes of sustained strenuous exercise. Proper pacing 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 forms of fuel like energy bars, chews and sports drinks. Advantages include:

• Portability – Gel pouches are lightweight and easy to carry while biking. Minimal packaging also produces less waste.
• Rapid absorption – The thick 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 array 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 effective when used correctly, sports gels do come with some potential drawbacks including:

• Expensive – Gels cost significantly more than sports hydration gel for triathlon 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 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.

Final Thoughts

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.