What are Energy Gels?
Energy gels are basically packets of carbohydrates, usually in the form of simple sugars, that recharge carbohydrate and energy stores that are drained during exercise. These energy sachets are individually packaged and easily digestible, making them convenient for runners and athletes to carry and consume while on the go.
Energy Gels Content
Energy gels for running should be designed to provide quick and accessible fuel during running or endurance exercise. And that’s achieved by ingredients like:
1. Carbohydrates: The core ingredient of energy gels is carbs, which are mostly present in the form of:
• Maltodextrin: A starch-derived carbohydrate that’s less sweet and takes longer to absorb, resulting in a slower release of energy.
• Fructose: A basic sugar that naturally exists in fruit, which is sweeter than sucrose. Fructose is slower to absorb into your bloodstream and convert into energy. Paired with maltodextrin in a roughly 2:1 ratio, this combo improves carbs absorption, making energy more readily available during runs.
• Glucose: A type of liquid sugar that’s also used in baking and confectionery. Sometimes it’s present in energy sachets to balance quick and sustained energy release.
Together, these carbs rapidly replenish glycogen stores, delaying fatigue and helping you maintain your pace.
2. Added Electrolytes: When you sweat during running, you lose essential electrolytes and minerals that keep your muscles going and fluid balance steady. Some energy gels contain these electrolytes to help in instant hydration as well as replenishing the lost electrolyte content.
• Sodium: Key for fluid retention and preventing muscle cramps.
• Potassium: Helps regulate muscle contractions and nerve signals.
• Magnesium and Calcium (sometimes): Support muscle function and reduce cramping risk.
Replenishing these electrolytes helps avoid dehydration, muscle cramps, and fatigue over long distances.
3. Added Caffeine: Some energy gels for running might include caffeine for an extra mental and physical boost. Caffeine may:
• Increase alertness and concentration, helping you fight mental fatigue.
• Enhance endurance performance by mobilising fat stores and sparing glycogen.
Caffeinated gels are more useful in the later stages of races or long workouts. But you should surely test them beforehand for tolerance, or rather avoid caffeinated energy gels if you’re consuming coffee otherwise in the day, to avoid consuming too much caffeine.
Why Use Energy Gels for Running?
While running, our body quickly depletes its carbohydrate stores. Once these glycogen stores are low, fatigue sets in, muscles weaken, and you might experience the dreaded “hitting the wall” phenomenon. To prevent this, the best energy gels for running come into the picture and provide these benefits:
1. Maintaining Glycogen Levels: Being a concentrated source of carbohydrates, they help replenish and maintain your body’s glycogen reserves which is then used by the body for energy production.
2. Improved Performance: Some energy gels contain caffeine, which can help you focus on short distance runs. These also improve general mental focus.
3. Sustaining Energy: Because they contain rapidly absorbed sugars, energy gels give your muscles and brain a much-needed boost to enhance your performance, and maintain this boost throughout your run.
4. Improved Endurance: By providing and sustaining instant energy to the muscles, energy gels are a great way to improve endurance and stamina during exercise.
5. Reducing Fatigue: The energy boost naturally helps you continue longer with the running and replenishes lost glycogen which keeps on providing you energy to keep going.
6. Faster Muscle Recovery: The replenishment of carbohydrate reserves in the muscles as well as BCAAs (which are sometimes added in energy gels) helps in faster muscle recovery.
7. Hydration Support: Many gels provide the body with electrolytes like sodium and potassium that are naturally lost through sweat, helping to prevent cramps and dehydration.
8. Convenient Nutrition: The compact packaging and quick consumption of these energy sachets make gels ideal for long runs or training when eating whole foods isn’t practical.
Types of Energy Gels
1. Traditional Energy Gels: These gels tend to be thicker because they’re highly concentrated in carbohydrates. You need to mix them in water for better digestion and quicker absorption.
2. Isotonic Energy Gels: Isotonic means that these gels have already been blended to our body’s natural water to electrolyte ratio. So you can easily have them without additional water. Isotonic gels are most convenient for runners who don’t want to carry water or slow down to hydrate frequently.
3. Caffeinated Energy Gels: As the name suggests, these contain caffeine, serving the dual purpose of boosting energy and mental alertness. They can be especially helpful in the later stages of races to fight fatigue and improve focus, but should be taken with caution.
When to Use Energy Gels?
• Before your run: Consume an energy gel about 10-15 minutes before starting to top up your glycogen stores.
• During your run: Take one gel every 30-45 minutes depending on your pace and duration.
• Post-run: Some runners have an energy drink for running post-exercise for electrolyte and carbs replenishment and muscle recovery support, often combined with protein sources.
Just remember to always consume energy gels with water. Unless it’s an isotonic gel, the concentrated sugars in these gels require adequate hydration to be properly digested and absorbed.
Choosing the Best Energy Gels for Running
When looking for the best energy gels, consider these factors:
• Carbohydrate blend: A mix of fast-absorbing glucose and slower-absorbing fructose helps sustain energy without overloading your digestive system.
• Electrolytes: Sodium and potassium are key to prevent cramps and fatigue.
• Caffeine content: If you want a mental boost, pick gels with moderate caffeine; but avoid if you’re sensitive or having it before bedtime.
• Taste and texture: Since you’ll be consuming these on the move and pretty frequently, choose flavours that taste good and don’t upset your stomach.
• Ingredients: Look for gels free from artificial colours or excessive additives.
Final Thoughts
Energy gels provide a fast-acting, convenient source of carbs, electrolytes, and other nutrients essential for maintaining your energy and focus through training and races. Finding the best energy gels for running and using them properly can significantly improve your endurance, stamina, and overall running performance.
FAQs
Q1. What are energy gels good for?
Energy gels are a quick source of carbohydrate energy during long or intense runs, helping maintain stamina, delay fatigue, and replenish glycogen stores.
Q2. How long do energy gels take to work?
Energy gels usually start getting into effect within 10-15 minutes after consumption, delivering a rapid energy boost to your muscles and brain.
Q3. How many energy gels for a run?
For a run longer than 90 minutes, you should take 1-2 energy gels per hour, usually spaced every 30 to 45 minutes. Always have it with water for optimal absorption and digestion.