When to Use Sports Gels for Marathons

Sports energy gels have become a popular kind of energy source 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, gelatinous consistency allows the nutrients to pass through the stomach and be digested quickly. Competitors use gels as a way to restore glycogen stores and avoid 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 portion, typically in the form of maltodextrin. Some gels use fruit sugar as well. The high carb concentration provides a rapid source of energy to working muscles. Most gels have a consistency like syrup. This enables the nutrients to pass through the stomach faster than solids. A serving of gel fuels like a sports drink, but in a more portable form.

Minerals

In addition to carbs, most gels also contain key electrolytes like sodium and potassium. These minerals are lost in sweat during intense exercise. Restoring electrolytes helps maintain fluid levels in the body and reduce painful muscle cramps. The salt also helps with absorption of the sugars. Electrolyte content varies between products, so athletes should compare nutrition labels. Stimulants is also commonly added to gels for an extra jolt 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 rapid fuel 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 sustain blood sugar levels. Excess may cause stomach upset. Careful use avoids energy crashes.

Benefits of Gels

Sports gels offer many advantages over other types of fuel like energy bars, chews and sports drinks. Advantages 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 absorbed quickly relative to bars. Provides a quick energy boost.
• Precise dosing – With each pouch containing one serving, gels offer easy to manage consumption while exercising. Difficult to over-consume.
• Variety – Gels come in a wide array of varieties like fruit, chocolate, vanilla and more. Athletes can pick pleasing tastes.
• Caffeine options – Many gels contain caffeine for an extra boost. 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 stomach upset 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 damage tooth enamel over time. Proper oral cleaning is recommended after use.
• Limited calories – Gels only provide carbs. Athletes also need nutrients and fat for complete sports hydration gel flavors 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 convenient 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.