Energy gels are the perfect carbohydrate supplement for athletes during high-endurance and long-duration events. In these circumstances, consuming solid foods would be impossible because the body couldn’t assimilate them. However, these gelatinous gels are easily absorbed, and their format, in plastic pouches, allows for quick consumption without having to stop exercising.
Some athletes are skeptical about their use because they have had stomach issues during important events. Before using sports gels, we need to keep some recommendations in mind:
Check the label
Don’t rush to buy the first product you find. Analyze the label and seek advice from experts. Avoid those with too much glucose, which could cause a sharp spike in your glycemic index followed by a rapid drop. Also, avoid those with excessive caffeine and minerals, which might be hard for the body to assimilate. The most recommended gels contain a mix of fast-absorbing carbohydrates and release energy slowly. Consider the taste as well, as in extreme situations, a very strong flavor can also cause rejection by your body.
Test the gel at home
It’s advisable to test an energy gel at home before using it in a sports event to see how your body reacts. It won’t be the same as in a survival mode, but it will help us determine if it upsets your stomach. Additionally, it is recommended to start taking them during some training sessions or minor events to train and adapt your body.
Appropriate dosage
Each energy pouch typically provides between 20-30 grams of carbohydrates. In high-intensity and long-duration events, you should take one every 20-45 minutes and always accompany it with water so that your body can absorb its nutrients.
We’ve explained what energy gels are and some details to help you choose the one that suits you best. Now it’s up to you to analyze the market, test, and choose the one that best fits your needs and energy requirements, as each athlete has a different metabolism and needs. Remember that these gels are dietary supplements for high-endurance events only; do not overuse them or substitute them for a real meal. A balanced diet, rich in vitamins and nutrients, is essential to enhance your performance in any sport and to stay strong and healthy.