Endurance sports, which supplements to use?
Cycling, swimming, marathons, triathlons, running, mountain biking and mountain climbing are some of the sports that involve energy expenditure for prolonged periods of time.
There are a few specific supplements out there that are intended to accompany athletes during physical exertion: from training, to pre-race warm-ups, to supplementation during exertion, up to energy recovery.
For those practicing endurance sports, maltodextrins are the primary required ingredient in this category of supplements, as they are the primary source of energy in our body during prolonged physical exertion. Those who practice endurance sports consume time and energy in such a way that they need additional energy resources during training and in order to ensure that their performance is accompanied by adequate nutrition and supplementation, without neglecting hydration, which is fundamental in all circumstances.
Prolonged and intense workouts, both in terms of muscular and aerobic endurance, result in the depression of protein synthesis in favour of catabolism. Damage mainly occurs to the construction of muscle-connective tissue.
This deficiency can be solved in the recovery phase if a sportsperson is well nourished and hydrated quickly with the appropriate product quantity for the sport practiced and his/her level of training. The difference between an athlete who practices endurance sports and someone who performs strength/power activities is that the former needs carbohydrate intake to restore muscle glycogen, while the latter mainly needs protein to recondition skeletal muscle and increase muscle mass.
Consuming carbohydrates after training is therefore essential for those who practice endurance sports. It is often very difficult to ingest the number of carbohydrates the body requires, which is where energy supplements come into play, as they offer concentrated portions and quick absorption. Said supplements include mineral salts, energy bars and recovery drinks, have a carbohydrate base and also contain significant protein percentages so as to promote protein synthesis.
Energy gels: why and how to use them
Supplements are great allies in everyday life, but they are particularly useful for those who practice sport.
Energy gels are convenient and practical carbohydrate supplements, ideal for those who practice endurance sports, in order to recover lost energy.
They can be based on simple or complex carbohydrates, in liquid/gelatinous form and must be easily digestible.
Energy gels are essentially dietary supplements that include concentrated carbohydrates, useful for replenishing carbohydrates lost during muscular exertion.
They are contained in practical single-dose sachets, which are quick to open and easy to consume. Energy gels have a viscous consistency and a high concentration of carbohydrates, salts and amino acids, which are easily and quickly absorbed. Gels come in various flavours in order to meet your needs.
When should you consume energy gels?
Gels are incredibly practical to consume when training or during competitions and can be placed in your pocket to be easily opened and absorbed when needed. But let’s take a more detailed look with regard to the where and when.
- we recommend consuming solid foods or energy bars before physical exertion, to be eaten preferably at least 30 minutes before engaging in sporting activity
- choose energy gels based on your needs, whether you need sugars replenished at different rates of absorption during the initial and intermediate stages of endurance activities or an energy boost with maximum efficiency in the final stages
- consume energy gels at regular 30-60 minute intervals during physical activity, adjusting timings according to your training needs and physical strength.
- always drink some water when consuming gels
- it can also be useful to consume energy gels immediately after a race/training session, especially in endurance sports, as they help to quickly rebuild muscle glycogen reserves.
These supplements – also known as "carbogels" – are quickly absorbed and provide an energy boost that is essential when attempting to overcome inevitable moments of breathlessness during endurance activities (e.g. a triathlon, running or cycling event).
Our recommended supplements
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