Does energy gel actually work?: The science of fueling athletic performance

Scientific research has proven that energy gels can improve endurance performance by providing a source of energy that is quickly absorbed into the bloodstream. So, when it comes to long-distance sports, the question isn't so much if does energy gel actually work?, but how and when to use them effectively for peak performance on a nutrition diet.

Quick Summary

Energy gels provide a rapid source of carbohydrates to sustain performance during extended exercise by replenishing glycogen stores and maintaining blood glucose levels. They are a convenient fueling option, but effectiveness depends on proper timing and individual tolerance.

Key Points

• Rapid Fuel Delivery: Energy gels provide a concentrated dose of simple carbohydrates that are quickly absorbed into the bloodstream for a fast energy boost.

• Endurance Support: By replenishing glycogen stores, gels help delay the onset of fatigue and allow athletes to maintain high-intensity exercise for longer.

• Convenience is Key: Their compact, easy-to-carry format makes them a highly practical fueling solution for on-the-go athletes in races.

• Potential for GI Issues: Overconsumption or lack of hydration with non-isotonic gels can lead to stomach discomfort or a sugar crash.

• Train with Gels: To maximize effectiveness and minimize surprises on race day, athletes must experiment with different gel types and timing during training.

• Proper Hydration is Crucial: Always take non-isotonic gels with water to aid digestion and absorption.

• Alternatives Exist: Athletes can also use chews, sports drinks, or whole foods to meet their fueling needs, depending on personal preference and race conditions.

The Science Behind Energy Gels

To understand if energy gels actually work, it's essential to look at the underlying science. During endurance exercise, your body primarily relies on stored carbohydrates (glycogen) for fuel. After about 60-90 minutes of continuous, high-intensity activity, these stores become depleted, leading to fatigue, often referred to as "hitting the wall". Energy gels are specifically formulated to combat this by delivering simple carbohydrates that the body can absorb quickly.

Energy gels typically contain a blend of fast-digesting carbohydrates like maltodextrin, glucose, and fructose. After consumption, these simple sugars move from the stomach to the small intestine, where they are rapidly absorbed into the bloodstream. This causes a quick increase in blood glucose, providing a readily available fuel source for your working muscles and helping to delay fatigue. Some gels also include electrolytes like sodium and potassium, which help replace minerals lost through sweat and maintain proper hydration. Others may add caffeine for an extra mental boost and to potentially speed up energy delivery.

The Benefits of Using Energy Gels

For many athletes, energy gels are a game-changer for several reasons:

• Convenience and Portability: Gels are small, lightweight, and easy to carry, making them a practical solution for fueling during a race without stopping. Their liquid or semi-liquid form also eliminates the need for chewing, which can be difficult during high-intensity exercise.
• Rapid Energy Supply: The simple sugars in gels are designed for quick absorption, providing a fast boost when you need it most. This is particularly beneficial towards the end of a race or during a tough section of a course.
• Easy Digestion: Many gels are formulated to be gentle on the stomach, minimizing the risk of gastrointestinal discomfort like nausea or cramps, especially when consumed with water. This is a significant advantage over solid foods, which can be harder to digest during exercise.
• Glycogen Sparing: By providing an external source of carbohydrates, gels can help spare your body's limited glycogen stores, allowing you to sustain your effort for longer periods.

Potential Downsides and Considerations

While effective, energy gels aren't without their drawbacks. It is important to be aware of the following points:

• High Sugar Content: The concentrated nature of gels can cause a rapid spike in blood sugar, which, if not used immediately by exercising muscles, can lead to a subsequent "crash" as your body releases insulin. This is why timing is critical.
• Digestive Issues: Despite being easy to digest for many, some athletes experience stomach upset, especially when taking too many gels too quickly or failing to drink enough water with them. This is a common issue with highly-concentrated carbohydrates.
• Dental Health: The high sugar and acid content in gels can be detrimental to teeth if used frequently over long periods. Rinsing your mouth with water after consumption can help mitigate this risk.
• Flavour Fatigue: The sweet, often artificial, taste of gels can become off-putting during a long race, a phenomenon known as "flavour fatigue".

Comparison Table: Energy Gels vs. Alternatives

To see how gels stack up, here is a comparison with other popular fueling options for endurance athletes.

Feature	Energy Gels	Chews/Bloks	Sports Drinks
Speed of Absorption	Very fast due to simple sugars.	Moderate, require some digestion.	Fast, but can cause stomach sloshing.
Convenience	Excellent; single-serve packets are very portable.	Good; easy to portion and consume gradually.	Good; also addresses hydration needs.
Risk of GI Distress	Low, if used correctly with water.	Moderate, can be heavy if consumed too fast.	Can cause bloating if not properly balanced.
Sugar Load	High, concentrated burst.	High per serving, but more controlled intake.	Varies by concentration; helps with hydration.
Other Nutrients	Often includes electrolytes, sometimes caffeine.	Sometimes includes electrolytes, caffeine.	Contains electrolytes and fluids.
Taste/Texture	Gel consistency can be polarising.	Solid, chewy, more pleasant for some.	Liquid, can be diluted to taste.
Best For	On-demand energy boosts, especially in races.	Steady, controlled energy drip-feeding.	Balanced energy and hydration, especially in heat.

How to Use Energy Gels Effectively

For energy gels to work best, proper strategy is key. Here are some guidelines:

1. Experiment During Training: Never try a new gel on race day. Practice with different brands, flavours, and types (e.g., isotonic vs. regular) to see what your stomach can handle and what you prefer.
2. Take with Water: Always chase a regular, non-isotonic gel with a few sips of water. This helps with digestion and absorption and prevents the concentrated sugar from upsetting your stomach.
3. Optimal Timing: For activities lasting over an hour, take your first gel around 60-75 minutes in, before your energy stores are fully depleted. For long runs or events, follow up with another gel every 30-45 minutes.
4. Listen to Your Body: The optimal number of gels varies by individual and intensity. A general starting point is 1-3 gels per hour, but adjust based on how you feel. If you feel sluggish, you may need a gel sooner.
5. Strategize for Intensity: Use gels more frequently during high-intensity efforts when digestion slows down. During lower-intensity periods, you can rely more on solid foods or slower-burning carbohydrates.

Conclusion: The Verdict on Energy Gels

So, does energy gel actually work? The answer is a resounding yes, but with a few crucial caveats. When used correctly, they are a highly effective and convenient tool for athletes engaged in endurance sports. The concentrated, fast-acting carbohydrates provide a much-needed energy boost to delay fatigue and maintain performance during demanding efforts. However, they are not a magical solution. Athletes must practice their fueling strategy during training, pay attention to their individual tolerance, and pair gels with proper hydration. Ultimately, the success of an energy gel depends on the athlete's preparation and understanding of their body's unique fueling needs.

For further reading on sports nutrition strategies and research, consider exploring publications from the International Society of Sports Nutrition.

Frequently Asked Questions

How quickly do energy gels work?

Energy gels typically begin to work within 5 to 15 minutes of consumption, as their simple carbohydrates are rapidly absorbed into the bloodstream.

When should I take my first energy gel?

For endurance activities lasting longer than an hour, it's generally recommended to take your first gel around 60 to 75 minutes into the exercise to top up your energy stores before they become too depleted.

Do I need to drink water with an energy gel?

Yes, unless you are using an isotonic gel. Drinking water with a standard gel helps with digestion and absorption, and prevents stomach upset.

Can I take an energy gel before a race?

It is not recommended to take a gel more than 10 minutes before a race, as it can cause a spike and then a drop in blood sugar before you even start exercising, leaving you feeling tired.

What are the downsides of using energy gels?

The downsides can include potential stomach upset if not used correctly, a sugar crash if not consumed during exercise, and potential negative effects on dental health due to their high sugar and acid content.

Are there natural alternatives to energy gels?

Yes, alternatives include dried fruits, honey, dates, bananas, and specialized carbohydrate chews. These options can also provide quick-acting carbohydrates for energy.

How many energy gels should I take per hour?

The recommended intake varies based on intensity and personal tolerance. A good starting point is one gel every 30-45 minutes, with some athletes consuming 2-3 per hour for longer events.