For endurance athletes, managing nutrition during long training sessions and races is paramount, yet all too often, stomach issues derail performance. Gastrointestinal distress, ranging from nausea and bloating to cramping and diarrhea, can affect anywhere from 30% to 50% of athletes and is frequently linked to concentrated carbohydrate intake. Science in Sport (SiS) aims to combat this problem with its distinctive line of energy gels, leading many to ask, "Are SiS gels good for the stomach?" The company's GO Isotonic gels are widely regarded as being kinder to the digestive system, a claim rooted in their innovative formulation.
The Science Behind SiS Isotonic Gels
The secret to SiS GO Isotonic gels' stomach-friendliness lies in their tonicity. In scientific terms, an isotonic solution has the same concentration of dissolved particles as the body's own fluids. For athletes, this means the gel doesn't require the body to draw additional water from the bloodstream to dilute it for digestion. Traditional, or hypertonic, gels are highly concentrated, which forces the body to pull fluid into the stomach, a process that can cause bloating, cramping, and a sluggish feeling.
Because the SiS GO gels are already pre-mixed with the right amount of water, they can be absorbed quickly from the stomach and into the small intestine, providing a rapid supply of carbohydrates to the muscles. This swift absorption and minimal fluid requirement are key to reducing the likelihood of gastrointestinal upset during intense exercise when blood flow is diverted away from the digestive tract.
The Role of Maltodextrin in Digestion
Another critical factor in the digestibility of SiS gels is the primary carbohydrate source. SiS GO Isotonic gels use maltodextrin, a polysaccharide made from corn, which is broken down into glucose. Unlike simple sugars like fructose, maltodextrin has a lower osmolality, making it easier on the stomach. It provides a quick and easily absorbable source of energy without the same digestive burden. Fructose, while useful in dual-carb formulas, can cause distress for some individuals, especially in high concentrations, which is a key differentiator between the standard SiS GO and other energy gel options.
Comparing SiS Gels: GO vs. Beta Fuel
SiS offers different energy gel lines, and understanding their distinctions is crucial for determining the best option for your stomach.
- SiS GO Isotonic Energy Gel: The original, and most stomach-friendly, gel. It provides 22g of carbohydrates from maltodextrin and is designed for easy consumption without extra water. This is the ideal starting point for athletes new to gel fueling or those with a sensitive stomach.
- SiS Beta Fuel Gel: This advanced formula is engineered for high-intensity, long-duration efforts, providing a massive 40g of carbohydrates per gel. It uses a 1:0.8 ratio of maltodextrin to fructose, a blend designed to increase the body's carbohydrate absorption rate. While effective for seasoned athletes with trained guts, the higher concentration and addition of fructose can be more challenging for sensitive digestive systems.
Maximizing Gel Tolerance: Best Practices
Even with a stomach-friendly gel, proper strategy is essential to avoid issues. Consider the following best practices:
- Train your gut: Your digestive system needs to be trained, just like your muscles. Use gels during your long training sessions to teach your body how to process carbohydrates during exercise. Never try a new gel on race day.
- Stay hydrated: While SiS GO Isotonic gels don't require water for digestion, overall hydration is still critical. Dehydration can exacerbate GI problems, so ensure you're drinking fluids throughout your exercise.
- Don't overdo it: The temptation to take too many gels for a quick boost can backfire. Stick to recommended intervals and listen to your body's signals. The standard recommendation is 60-90g of carbs per hour for endurance efforts.
- Consider pre-exercise nutrition: Avoid high-fiber, high-fat, and high-protein foods in the hours leading up to a strenuous workout, as these slow digestion.
- Mind your intensity: Higher intensity exercise shunts more blood away from the gut, making digestion more difficult. Be especially mindful of gel intake during peak efforts.
How SiS Gels Compare with Competitors
To understand the appeal of SiS gels, it's helpful to see how they stack up against other popular brands with different approaches to gut comfort.
| Feature | SiS GO Isotonic Gel | Traditional Hypertonic Gel (e.g., GU Original) | Hydrogel (e.g., Maurten) |
|---|---|---|---|
| Requires Water? | No | Yes | No, forms hydrogel in stomach |
| Primary Carb Source | Maltodextrin | Maltodextrin and Fructose | Maltodextrin and Fructose |
| Stomach Comfort | High, low risk of bloating | Variable, can cause bloating if not taken with water | High, encapsulates carbs to bypass stomach |
| Texture | Thinner, watery | Thicker, syrupy | Jelly-like |
| Energy Density | Lower volume of carbs per package | Higher concentration of carbs per package | High, allows higher total intake |
Conclusion
Ultimately, the question of whether SiS gels are good for the stomach largely depends on the individual athlete, but their formulation provides a strong advantage. The GO Isotonic gel's use of a ready-mixed, maltodextrin-based formula means a lower risk of osmotic-related bloating and cramping compared to traditional gels. For those with highly sensitive stomachs, the GO Isotonic line is an excellent choice. More experienced athletes might opt for the higher-carb Beta Fuel line, provided their digestive system is trained to handle the maltodextrin/fructose combination. While SiS offers a well-designed product line, success depends on a personalized strategy that includes testing gels during training, staying hydrated, and listening to your body. For most, SiS represents a reliable and gut-friendly fueling option. Dietary factors and gastrointestinal issues
