The body uses most of its carbohydrate stores after about one hour of exercise.
Maintaining energy levels is critical for athletes who train and compete in endurance sports. Energy gels offer a relatively new solution to the sports community because they provide concentrated, complex carbohydrates and electrolytes in an easy-to-carry packet. With proper use, gels provide runners, cyclists, and other endurance athletes the quick absorption of the nutrients their bodies require to maintain optimal energy levels for long workouts. As with any nutritional supplement, care should be taken to ensure proper use and avoid side effects.
Dehydration
Because the concentrated gels are easy to swallow without fluid, athletes may be tempted to skip the water. When using energy gels during exercise, it is important to take them with an adequate amount of fluid. A good rule of thumb is to drink about 500 ml (about two cups) of water with each 1.4 oz gel pack. Water helps the body to absorb the energy from the gels much faster, and skipping fluids may lead to dehydration, resulting in lower performance along with other, more serious side effects.
Excessive Sugar Intake
High carbohydrate diets can cause insulin resistance and promote fat storage. Without proper oral hygiene, sugar contributes to an increase in dental cavities. However, studies show that with proper use, energy gels do not cause significant problems in these areas. Gels should generally be used for exercise lasting longer than 45 minutes, and to avoid an overabundance of sugar in the body, athletes should avoid using both gels and energy drinks during the same workout. When planning what to use, consider that the body can only absorb about 400 calories in one hour, and most gels usually contain between 90-150 calories per serving.
Insufficient Carbohydrate Replacement
Skimping on the amount of gel taken during exercise may also be risky. Studies show that with adequate fluid intake, gels help maintain blood sugar levels athletes need during periods of exercise. Additionally, ingredients found in energy gels can help to delay muscle fatigue by preventing the conversion of muscle to sugar as an energy source. Depending on body weight and pace, athletes should plan to ingest between 50-100 calories for each hour of exercise, taking into consideration that it takes 20 minutes for the body to absorb the supplement.
Sensitivity to Ingredients
As with any supplement, consumers need to be aware of the ingredients they ingest. Sensitivity to electrolytes, caffeine, and herbs should be considered. Athletes should maintain a journal in order to record how they felt during workouts, and should experiment with which supplement works best for them. Those who experience difficulty swallowing the gel might try the gels in easy-to-chew block form.
Tags: energy gels, athletes should, body absorb, during exercise, energy levels, gels help, hour exercise