What are Energy Gels and How Do They Work?
Energy gels, including the popular isotonic GO gels from Science In Sport (SiS), are designed to provide a quick and easily digestible source of carbohydrates during prolonged, intense physical activity. They are effectively concentrated sports drinks in a portable, gel format, composed primarily of fast-acting carbohydrates like maltodextrin. Once consumed, the simple sugars are absorbed quickly into the bloodstream and delivered to the working muscles, providing an instant energy boost to replenish dwindling glycogen stores. This rapid delivery system is crucial during long-distance running, cycling, or triathlons, where maintaining high energy levels is key to performance and preventing 'hitting the wall'.
Isotonic gels, a type pioneered by SiS, are formulated with a water and electrolyte balance similar to the body's own fluids. This means they can be consumed without extra water, which minimizes the risk of bloating and stomach discomfort often associated with more concentrated, traditional gels. Other versions of go gels may include electrolytes like sodium and potassium to aid hydration and prevent cramping, or caffeine for a mental and physical boost, especially in the later stages of an event.
The Benefits of Using Go Gels for Endurance Athletes
For the right athlete and in the right context, go gels offer significant benefits that aid performance.
- Rapid Energy Delivery: The maltodextrin-based formula ensures that carbohydrates are rapidly absorbed, preventing energy dips and delaying fatigue. This is particularly useful during high-intensity sections of a race.
- Convenience and Portability: The small, lightweight sachets are easy to carry and consume on the move without breaking stride or stopping, making them perfect for race day.
- Replenish Glycogen Stores: For activities over 90 minutes, your muscle glycogen stores are depleted, and gels provide a targeted, efficient way to top them up.
- Hydration and Electrolyte Support: Many go gels are fortified with electrolytes (like the Go Energy + Electrolyte Gel), which helps replace minerals lost through sweat, supporting optimal hydration and preventing cramps.
Potential Drawbacks and Considerations
While beneficial for endurance sports, go gels are not 'health foods' and come with potential downsides if misused.
- Gastrointestinal Distress: A common complaint among athletes is stomach upset, including nausea, cramping, and bloating. This can be caused by consuming too many gels too quickly, not drinking enough water with non-isotonic versions, or individual sensitivity to ingredients. Practicing with gels during training is essential to find what works for your body.
- High Sugar Content: Outside the context of intense exercise, the high sugar content can be unhealthy. As one expert noted, public health advice on sugar for a sedentary population is different from performance nutrition for athletes burning high amounts of carbohydrates. Over-reliance can lead to unnecessary calorie intake and other long-term health concerns if consumed regularly without intense exercise.
- Energy Spikes and Crashes: A rapid sugar rush can sometimes lead to a subsequent energy crash. This is why timing is crucial and spreading intake over time is more effective than consuming a large amount at once.
- Taste Fatigue: Some athletes experience a dislike for the taste and texture of gels over time, especially during long races. The intensely sweet flavors can become unpleasant, leading to 'flavor fatigue'.
Comparison Table: Go Gels vs. Other Fuel Sources
| Feature | Go Gels | Energy Bars | Energy Chews | Natural Foods (e.g., Dates, Bananas) |
|---|---|---|---|---|
| Absorption Rate | Very Fast | Slow to Moderate | Moderate | Moderate |
| Digestibility | Very easy (especially isotonic) | Can be difficult during high intensity | Easy | Good, but can depend on fiber content |
| Convenience | Excellent (small, easy to carry) | Good (but can be bulky) | Excellent (can take one at a time) | Fair (messy, require preparation) |
| Nutritional Profile | Pure carbohydrates, some electrolytes | Carbohydrates, protein, fat, fiber | Concentrated carbohydrates, some electrolytes | Carbohydrates, electrolytes, vitamins, fiber |
| Best for | Quick, rapid energy boost during intense, long-duration efforts | Sustained energy for longer, lower-intensity efforts | Controlled, gradual energy intake | Wholesome, natural energy (require more digestion) |
Using Go Gels Correctly and Safely
To maximize the benefits of go gels while minimizing risks, follow these best practices:
- Test Gels in Training: Never try a new gel brand, flavor, or fueling strategy for the first time on race day. Train with them to ensure your stomach can tolerate them.
- Timing is Everything: For activities over 60-90 minutes, start consuming your first gel around the 60-minute mark, then take one every 30-45 minutes thereafter.
- Drink Water with Gels: Unless you are using a specifically designed isotonic gel, you must consume them with water. This aids digestion and prevents dehydration. Avoid taking gels with sports drinks, as this can lead to an excessive sugar intake.
- Listen to Your Body: Pay attention to how your body reacts. If you feel any stomach discomfort, consider taking smaller sips of the gel over a longer period.
- Don't Overdo the Caffeine: If using caffeinated gels, alternate with non-caffeinated ones to avoid excessive caffeine intake, which can cause jitteriness and stomach issues.
Conclusion: So, are go gels good for you?
In conclusion, whether go gels are 'good for you' is entirely dependent on the context and how they are used. They are not a daily dietary supplement but a highly specialized performance tool for endurance athletes. When used correctly and strategically—meaning tested in training and timed appropriately during long, intense efforts—they are an incredibly effective and convenient way to maintain energy levels and optimize performance. However, without intense exercise, their high sugar content can be detrimental. For athletes, the key is proper usage and a balanced approach, where gels are a component of a larger, nutrient-dense diet rather than the sole fuel source. For those with sensitive stomachs or a preference for whole foods, exploring natural alternatives is also a valid and healthy approach.
Learn more about how to fuel your runs by checking out this guide from Runners World.(https://www.runnersworld.com/uk/nutrition/a44714303/how-to-use-energy-gels/)
