Supplements are great allies in everyday life, but especially they are often indispensable for those who play sports.
Compositions can be different: powders, capsules, tablets, bars, liquids.
Today we want to tell you about energy gels.
Energy gels are very convenient and practical carbohydrate-based supplements, ideal especially for those who play endurance sports, to recover energy.
They can be based on simple or / and complex carbohydrates, in liquid / gel form and should be easily digestible.
Energy gels are therefore dietary supplements with high concentrations of carbohydrates, useful for replenishing carbohydrates during muscular exertion.
They are usually packaged in convenient single-dose packs that are quick to open and easy to suck.
These supplements have a viscous consistency and feature a high concentration of carbohydrates, salts and amino acids that are easily and quickly assimilated. The flavors can be different, just to meet everyone's needs.
Choosing the best energy gels depends on the athlete's individual needs, personal preferences, and specific exercise goals.
Ingredients and functions
The main ingredients found in energy gels are simple carbohydrates, such as glucose and fructose. These sugars provide immediate energy to the body, allowing athletes to maintain optimal performance during physical activity. In addition, some gels may also contain electrolytes such as sodium, potassium, and magnesium, which help maintain water balance and muscle efficiency.
Glucose and Fructose: the role of the ratio
The relationship between glucose and fructose in the formulation of energy gels is a topic of great interest among sports nutrition experts. While both carbohydrates provide energy, their absorption and utilization by the body can vary.
Glucose is rapidly absorbed from the small intestine and used as an immediate energy source. On the other hand, fructose is absorbed more slowly and mainly in the liver, where it is converted to glucose or stored as liver glycogen for gradual release.
Scientific studies suggest that an optimal ratio of glucose to fructose in energy gels could improve overall carbohydrate absorption and prolong endurance during exercise. However, individual responses may vary, and it is important to test different formulations to determine the one best suited to your needs.
Maltodextrins
Maltodextrins are a type of carbohydrate commonly used in energy gels along with glucose and fructose. Maltodextrins are polymers of glucose, consisting of chains of different lengths, which are rapidly digested and absorbed by the body, providing an important source of energy during physical activity.
In energy gels, maltodextrins are often present in various proportions to provide a gradual and sustained energy release over time. This makes energy gels more effective in maintaining energy levels during prolonged efforts.
Maltodextrins offer several advantages over other carbohydrates. Their rapid digestibility and absorption make them an immediate source of energy during exercise, while their polymeric composition allows for a more consistent release of energy over time than simple glucose.
In addition, maltodextrins have the advantage of being easily tolerated by the digestive system and causing fewer stomach problems than other simple sugars, such as fructose, which can cause gastrointestinal upset if consumed in large quantities during exercise.
Therefore, the inclusion of maltodextrins in energy gels helps provide a reliable and easily usable source of energy for athletes during training and competition, allowing them to maximize their performance without worrying about digestive problems or sudden drops in energy.
Quantities suggested by scientific studies
The amounts of energy gels to consume depend on the intensity and duration of physical activity, as well as the athlete's individual characteristics, such as body weight, training level, and metabolism. However, it is generally recommended to consume 30 to 60 grams of carbohydrates every hour during prolonged exercise.
When to take energy gels?
Very convenient to take during your workout or race, they can be stowed in the pockets of the shorts or jersey you are wearing, then pulled out, uncorked, and sucked down when needed.
But let's proceed in order:
Compositions can be different: powders, capsules, tablets, bars, liquids.
Today we want to tell you about energy gels.
Energy gels are very convenient and practical carbohydrate-based supplements, ideal especially for those who play endurance sports, to recover energy.
They can be based on simple or / and complex carbohydrates, in liquid / gel form and should be easily digestible.
Energy gels are therefore dietary supplements with high concentrations of carbohydrates, useful for replenishing carbohydrates during muscular exertion.
They are usually packaged in convenient single-dose packs that are quick to open and easy to suck.
These supplements have a viscous consistency and feature a high concentration of carbohydrates, salts and amino acids that are easily and quickly assimilated. The flavors can be different, just to meet everyone's needs.
Choosing the best energy gels depends on the athlete's individual needs, personal preferences, and specific exercise goals.
Ingredients and functions
The main ingredients found in energy gels are simple carbohydrates, such as glucose and fructose. These sugars provide immediate energy to the body, allowing athletes to maintain optimal performance during physical activity. In addition, some gels may also contain electrolytes such as sodium, potassium, and magnesium, which help maintain water balance and muscle efficiency.
Glucose and Fructose: the role of the ratio
The relationship between glucose and fructose in the formulation of energy gels is a topic of great interest among sports nutrition experts. While both carbohydrates provide energy, their absorption and utilization by the body can vary.
Glucose is rapidly absorbed from the small intestine and used as an immediate energy source. On the other hand, fructose is absorbed more slowly and mainly in the liver, where it is converted to glucose or stored as liver glycogen for gradual release.
Scientific studies suggest that an optimal ratio of glucose to fructose in energy gels could improve overall carbohydrate absorption and prolong endurance during exercise. However, individual responses may vary, and it is important to test different formulations to determine the one best suited to your needs.
Maltodextrins
Maltodextrins are a type of carbohydrate commonly used in energy gels along with glucose and fructose. Maltodextrins are polymers of glucose, consisting of chains of different lengths, which are rapidly digested and absorbed by the body, providing an important source of energy during physical activity.
In energy gels, maltodextrins are often present in various proportions to provide a gradual and sustained energy release over time. This makes energy gels more effective in maintaining energy levels during prolonged efforts.
Maltodextrins offer several advantages over other carbohydrates. Their rapid digestibility and absorption make them an immediate source of energy during exercise, while their polymeric composition allows for a more consistent release of energy over time than simple glucose.
In addition, maltodextrins have the advantage of being easily tolerated by the digestive system and causing fewer stomach problems than other simple sugars, such as fructose, which can cause gastrointestinal upset if consumed in large quantities during exercise.
Therefore, the inclusion of maltodextrins in energy gels helps provide a reliable and easily usable source of energy for athletes during training and competition, allowing them to maximize their performance without worrying about digestive problems or sudden drops in energy.
Quantities suggested by scientific studies
The amounts of energy gels to consume depend on the intensity and duration of physical activity, as well as the athlete's individual characteristics, such as body weight, training level, and metabolism. However, it is generally recommended to consume 30 to 60 grams of carbohydrates every hour during prolonged exercise.
When to take energy gels?
Very convenient to take during your workout or race, they can be stowed in the pockets of the shorts or jersey you are wearing, then pulled out, uncorked, and sucked down when needed.
But let's proceed in order:
- before physical exertion, it is recommended to fill up with solid foods or energy bars, preferably consumed at least 30 minutes before the start of sports activity;
- choose energy gels according to your need: replenishment of sugars at different assimilation rates during endurance activity in the initial and intermediate phases;
- energy supply with maximum efficiency in the final stages;
- take energy gels during activity, at regular intervals, about every 30-60 minutes, adjusting according to your training and physical performance;
- it is always helpful to take, along with the gel, some water to rehydrate;
- it is also recommended to take energy gels or carbohydrates in the immediate post-race/training period particularly in endurance sports: they help to quickly rebuild muscle glycogen reserves consumed under exertion.
These supplements also called "carbogels" are assimilated quickly and provide an energy boost that is essential to overcome the moment of breathlessness that will inevitably come sooner or later in a long sporting activity (e.g., triathlon, running or cycling).
Are energy gels bad for you?
Energy gels are considered safe when consumed properly and according to the manufacturer's directions. However, there are some considerations to keep in mind to maximize the benefits and reduce the potential risks associated with their consumption:
Moderate intake: Consuming energy gels in excessive amounts can overload the digestive system and lead to gastrointestinal problems such as cramping, nausea or diarrhea. It is important to adhere to the recommended doses and not overconsume.
Hydration: Energy gels are often carbohydrate concentrates and may require water for proper assimilation and to avoid dehydration. Be sure to drink plenty of water while taking energy gels, especially during prolonged physical activities or in hot conditions.
Choice of Ingredients: Paying attention to the ingredients in energy gels and the amounts is critical
Monitor individual response: Each individual may react differently to energy gels. Carefully monitoring one's response when taking energy gels is important to identify any unwanted side effects and adjust the amount or type of product consumed accordingly.
Final tip
Pay attention when choosing gels to the packaging as well. Often when you are under stress and perhaps participating in a race even the details make a difference. This, for example, is an issue that may relate to the difference between energy gels in cycling and energy gels in running, where packaging can be critical for transportation. A runner will need small, easy-to-carry packs more than the cyclist, having limited space in which to hold them.
Are energy gels bad for you?
Energy gels are considered safe when consumed properly and according to the manufacturer's directions. However, there are some considerations to keep in mind to maximize the benefits and reduce the potential risks associated with their consumption:
Moderate intake: Consuming energy gels in excessive amounts can overload the digestive system and lead to gastrointestinal problems such as cramping, nausea or diarrhea. It is important to adhere to the recommended doses and not overconsume.
Hydration: Energy gels are often carbohydrate concentrates and may require water for proper assimilation and to avoid dehydration. Be sure to drink plenty of water while taking energy gels, especially during prolonged physical activities or in hot conditions.
Choice of Ingredients: Paying attention to the ingredients in energy gels and the amounts is critical
Monitor individual response: Each individual may react differently to energy gels. Carefully monitoring one's response when taking energy gels is important to identify any unwanted side effects and adjust the amount or type of product consumed accordingly.
Final tip
Pay attention when choosing gels to the packaging as well. Often when you are under stress and perhaps participating in a race even the details make a difference. This, for example, is an issue that may relate to the difference between energy gels in cycling and energy gels in running, where packaging can be critical for transportation. A runner will need small, easy-to-carry packs more than the cyclist, having limited space in which to hold them.