Energy gels, everything you need to know
In endurance sports, the body needs different energy sources to produce a long-term effort. Thus, it is strongly recommended to eat every 45min - 1h during a bike ride for example.
Fashionable and very practical products, energy gels are much appreciated by cyclists and runners. Here is a short overview of what an energy gel is and what to consider when choosing one.
What is an energy gel?
An energy gel is above all else a concentrate of energies (sugars, minerals, vitamins...) that are easily assimilated by the organism and, more importantly, very practical to use. Unlike an energy bar, for example, it isn't necessary to chew a gel. This way, there's no energy loss from mastication, no shortness of breath and less room for error.
The product's breaking ease of transport and easy opening are the two most significant advantages of gels. In general, a gel should be taken every 45min - 1h during physical activity. Please note that it's important to stay well-hydrated afterwards (with water or an energy drink that will complement the energy intake).
During a race or a heavy workout, it is higly recommended to take an antioxidant gel right before the start of the exercise to delay the appearance of cramps.
The different energy gels
Energy gels fall into several categories according to practice, exercise duration and climatic conditions.
- Conventional energy gels : carbohydrate, vitamin and mineral intake to sustain a long-lasting effort.
- Liquid energy gels : a classic gel with a liquid texture made for drinking, for an even easier use and absorption.
- Antioxidant energy gels : they delay the arrival of cramps thanks to a carbohydrate, vitamin and mineral intake. They are to be taken before the effort or at the start of the race / workout.In order to qualify for this designation, the gel must contain at least one of the following antioxidants: vitamins C, E or zinc.
- Organic sports gels : they provide the main sources of energy with the use of natural and organic products.
- Energy gels Boosters : for an instant energy intake before a strenuous exercise. Very useful at the bottom of a pass or before a sprint.
- Sodium sports gel : sodium ensures the maintenance of the body's water balance. Very convenient when it's very hot.
- Energy gels with caffeine : same effectiveness as Booster gels thanks to the use of caffeine. These gels can also be useful for night-time trials to increase your alertness and concentration.
- Energy gums : Energy gels in the form of sweets. Ideal for people who prefer solid and soft textures.
The elements to be considered
Energy gels are present in different forms and for different uses. Since the choice of a gel is subjective, you must choose carefully and take certain elements into account, such as:
- Taste : all brands develop many flavours. Sweet, salty, fruity or neutral flavour. It's now up to you to choose according to your tastes and needs. We advocate having a panel of flavours so as not to get bored and sick of it. We also advise you to try new flavours or new brands during your workouts. During a race, only bring products and flavours that you know and can digest!
- Texture : during competitions or heavy workouts, it's preferable to bring the liquid gels which do not stay too long in the mouth and which are more quickly assimilated. For those who want to chew or have a more consistent texture on the palate, conventional gels or gums will work better. Note that it's imperative to stay hydrated after each gel dose.
- Packaging : very important when you don't want to carry a backpack or have full pockets, small single-dose gels (between 20 and 30g) are preferable. Another aspect to consider is the product's easy opening. Depending on the brand, the opening system is different: a remobable piece of packaging, resealable cap or not. It's up to you to see which system works best for you. Be careful not to throw away the empty gel into the envrionment. Gels larger than 50g are designed for multiple doses. Very practical if you don't want to have several gels in your pocket, they are nevertheless relatively cumbersome (they cant fit inside cycling shorts for example). For a multiple dose, prioritise a resealable gel, otherwise it will get everywhere in the pocket or in the bag.
Nutritional data
Surely the most important element. Packaging and flavour are certainly things to consider but if you can't digest the gel or if it doesn't bring you enough energy, the latter may be ineffective. It is therefore necessary to consider the following items:
- Sugar or glycemic index : malto, glucose syrup, dextrose or fructose ... the list is long! It is necessary to distinguish between fast sugars (dextrose or fructose) for short or intense exercise and slow sugars (malto for example) for prolonged efforts.
- Minerals : for long trials or extreme heat, a gel rich in sodium (salt) is preferable because it will delay dehydration and cramps.
- Vitamins : precious for the assimilation of sugars, vitamins (B in particular) must be present. They're also valuable for delaying the onset of cramps.
In conclusion
Energy gels offer a variety of textures, many flavours and various effects depending on their composition. Lightweight, practical to use and digest, energy gels should accompany you during all your outings. We also recommend coupling these gels with energy drinks that will complement the energy intake. For competitors, we recommend to test numerous gels during training (different brands, flavours, weights, and energy composition) to choose the gel that will have the best efficiency during your races.
