Is energy gel good for you? Navigating the pros and cons for athletes

Endurance athletes can burn through their body's limited glycogen stores in just 90 minutes of intense exercise. In this context, the question arises: is energy gel good for you as a convenient and fast-acting source of fuel during prolonged efforts?.

Quick Summary

Energy gels are a concentrated, fast-absorbing source of carbohydrates for endurance athletes, offering a quick and portable fuel boost. While effective for maintaining performance during long runs or rides, potential downsides like gastrointestinal distress, sugar spikes, and potential long-term dental effects require careful management. Success depends on proper timing, hydration, and training your gut to tolerate them.

Key Points

• Optimal for Endurance: Energy gels are most beneficial for activities lasting over 60-90 minutes, helping to replenish depleted glycogen stores.

• Hydration is Critical: Consuming gels with water is vital to prevent gastrointestinal distress and dehydration, especially with non-isotonic varieties.

• Train Your Gut: It is essential to practice using gels during training sessions, not just on race day, to allow your digestive system to adapt.

• Mitigate Risks: To avoid sugar spikes and crashes, consume gels preventatively during intense exercise and not as a casual snack.

• Personalize Your Strategy: The right type, timing, and flavor of gel depends on individual needs and tolerance, so experimentation is necessary.

• Convenience vs. Nutrition: Gels offer superior convenience and speed but lack the balanced nutrients found in whole foods, which are better for everyday refueling.

The Science Behind Energy Gels

Energy gels are a highly concentrated source of carbohydrates, primarily simple sugars like maltodextrin and fructose, designed for rapid absorption. During endurance activities, the body relies on muscle glycogen for fuel, but these stores are finite. Once depleted, an athlete experiences a sudden drop in energy, often called 'hitting the wall'. Energy gels are engineered to counteract this by quickly delivering sugars into the bloodstream, which are then transported to working muscles to sustain performance.

Unlike solid food, which requires more blood flow for digestion, gels minimize the digestive system's workload. During intense exercise, blood is redirected from the stomach to the muscles, so an easily digestible fuel source is crucial to prevent gastrointestinal (GI) issues. Gels also often include other performance-enhancing ingredients, such as electrolytes to replace minerals lost through sweat and caffeine for an extra mental and physical boost.

Benefits of Using Energy Gels

When used correctly, energy gels can provide significant advantages for endurance athletes:

• Convenience and Portability: Gels come in small, lightweight, and easy-to-carry sachets that fit into shorts, vests, or jersey pockets, making mid-exercise fuelling effortless.
• Rapid Energy Delivery: The concentrated simple sugars provide a quick energy boost, typically within 5 to 15 minutes, which can be critical during races or demanding training sessions.
• Prevents 'Bonking': Regularly consuming gels helps maintain steady blood glucose levels, delaying fatigue and preventing the dreaded energy crash caused by depleted glycogen stores.
• Enhanced Performance: Beyond just preventing a crash, strategic use of gels can enhance sustained performance during long-duration, high-intensity efforts.

Potential Risks and How to Mitigate Them

While effective, energy gels are not without risks, especially for those not accustomed to using them.

Gastrointestinal Distress

This is one of the most common complaints among athletes. The high concentration of sugar can pull water into the intestines, causing bloating, cramping, nausea, or diarrhea. Insufficient water intake with non-isotonic gels exacerbates this issue. The key to mitigation is proper hydration and training your gut to process them during practice.

Sugar Spikes and Energy Crashes

The rapid surge in blood sugar can lead to a quick crash if not matched with sustained physical exertion. This is not an issue during exercise where the body is immediately using the fuel, but consuming gels outside of training can lead to unnecessary calorie intake and blood sugar fluctuations. To avoid this, consume gels preventatively during intense, long-duration exercise, not as a casual snack.

Dental Health Concerns

Regular intake of highly concentrated sugary and acidic substances can contribute to tooth decay and erosion over time. Rinsing your mouth with water immediately after consuming a gel can help minimize this effect.

Energy Gels vs. Other Fuel Sources

Energy gels are just one tool in an athlete's fuelling strategy. Here is a comparison with other popular options:

Characteristic	Energy Gels	Energy Bars	Energy Chews & Gummies	Natural Whole Foods (e.g., dates)
Energy Delivery Speed	Rapid (~5-15 mins)	Slower (~15-20 mins)	Moderate	Slower (variable)
Convenience	Highly portable, easy to consume with one hand	Less portable, requires more handling	Very portable, consumed gradually	Bulkier to carry, less convenient
Digestibility	Very high, especially isotonic types	Lower due to fiber and fat content	High, similar to gels, can be eaten over time	Varies, can be difficult to digest during high intensity
Nutritional Profile	Simple carbs, often with electrolytes and caffeine	Can contain fiber, protein, and fat	Similar to gels, with added electrolytes/caffeine	Provides additional vitamins, minerals, and fiber
Best Use Case	Quick, high-intensity efforts and race scenarios	Lower-intensity, longer-duration activities	Gradual energy intake for steady efforts	Pre-workout or very slow, steady efforts

Conclusion: Are Energy Gels for You?

For the endurance athlete engaged in prolonged, high-intensity exercise (typically over 60-90 minutes), energy gels are an effective and convenient tool for maintaining performance and preventing energy crashes. However, they are not a 'health food' and come with potential risks, primarily related to digestive issues and blood sugar regulation if used improperly. The key to benefiting from energy gels lies in testing different brands during training, establishing a personalized fueling schedule, and ensuring adequate hydration. By understanding the science and potential drawbacks, you can strategically incorporate gels into your nutrition plan to maximize performance. For personalized nutritional advice, particularly for individuals with pre-existing health conditions like diabetes, it's always best to consult a healthcare professional or registered nutritionist.

How to Train With Energy Gels for Optimal Performance

• Test gels during training: Never use a new brand or flavor on race day. Practice during long runs to train your gut and see what works best for you.
• Take with water: Unless using an isotonic gel, always consume gels with a sip of water to aid absorption and prevent dehydration.
• Time your intake: Begin your fueling strategy 60-90 minutes into your workout, not at the beginning, to prevent unnecessary blood sugar spikes.
• Pace your consumption: For runs over two hours, aim for a gel every 45-60 minutes, or as directed by the manufacturer, rather than waiting until you feel exhausted.
• Rotate gels: If you find yourself experiencing flavour fatigue on very long runs, alternate between different flavors or brands to maintain palatability.
• Avoid mixing fuels: Steer clear of combining energy gels with high-sugar sports drinks, as this can overwhelm your stomach and increase the risk of GI distress.

Key takeaways

• Purpose-Driven Fuel: Energy gels are designed for rapid, on-the-go fueling during prolonged, intense exercise, not for general health.
• Risk of GI Distress: Potential side effects like nausea and cramping can be mitigated by proper hydration and practicing your fueling strategy.
• Personalization is Key: Every athlete's tolerance for gels is different, making trial and error during training essential.
• Context is Crucial: For most runs under 60-90 minutes, your body's stored glycogen is sufficient, and gels are unnecessary.
• Gels vs. Alternatives: Gels offer the fastest absorption, while options like bars, chews, or natural foods provide variety and different nutritional profiles.
• Not a Daily Food: Gels are high in sugar and best reserved for intense exercise to avoid unnecessary calorie intake and blood sugar spikes.

Frequently Asked Questions

When is the best time to take an energy gel?

For endurance activities over 60-90 minutes, take your first gel between 60 to 90 minutes into your workout, then follow with another gel every 45 to 60 minutes, or as needed.

Do I need to drink water with an energy gel?

Yes, unless you are using an isotonic gel. Regular gels are highly concentrated, and drinking water with them helps your body digest the carbohydrates and absorb them efficiently, preventing stomach upset.

What are the common side effects of energy gels?

Common side effects include gastrointestinal distress like cramping, bloating, nausea, and diarrhea, as well as blood sugar fluctuations leading to crashes if not timed correctly with exertion.

Are energy gels suitable for short runs, like a 5k or 10k?

For most runners, energy gels are not necessary for runs shorter than 60 minutes, as your body's glycogen stores are sufficient. They are best reserved for longer distance events.

Are natural energy gels better for sensitive stomachs?

Many athletes with sensitive stomachs find that natural or organic gels, often made from real food ingredients like fruit purées, are gentler on their digestive system and cause fewer issues.

Can I use energy gels for daily snacks instead of exercising?

No, energy gels are high in sugar and designed for rapid fueling during intense exercise. Consuming them without matching exertion can lead to unnecessary calorie intake and unwanted blood sugar spikes.

How do I choose the right energy gel for me?

Choosing the right gel involves trial and error during training. Consider factors like taste, texture, ingredients (caffeine, electrolytes), and how your stomach reacts, as different brands suit different individuals.

What is the difference between isotonic and classic gels?

Isotonic gels have a thinner consistency and already contain a balance of water and electrolytes, meaning they can be taken without extra water. Classic gels are thicker and require you to drink water alongside them for proper absorption.