What are energy gels and their pros and cons? Selection of GU energy gels The pros of energy gels : I usually feel energy surges of various magnitude within minutes; for some brands, even faster. Gels simply work, especially for shorter and faster events.

Compact, light, and fits well in most fuel-carrying gears. Super easy to consume when on the move, even at higher intensities. Sugar spikes and crashes are common side effects. Still have to worry about chasing the gels with fluids to ensure proper digestion and hydration. Unhealthy and not suitable as daily workout fuel.

What are sports drinks and their pros and cons? Drinks are more palatable compared with gels, in my opinion. I can also avoid big spikes and troughs of blood sugar levels by mixing a less concentrated solution. Drink mixes are sold in bulk.

I mix my drinks in reusable flasks and bottles, making it an environment-friendly fuel option. The cons of sports drinks For races, sports drinks weigh me down. A typical gel is 30g and provides 20g of carbohydrates and calories.

The rule of thumb is every g of carbohydrates require ml of water to process. To get the same amount of carbohydrates and calories as a packet of energy gel, you have to bring g of sports drink. Conventional wisdom states that endurance athletes should consume 1g of carbohydrate per kg of body weight per hour, meaning a 60kg athlete should take in 60g of carbohydrates each hour.

Suitable for workouts but not race days. Sports drinks can be a better choice for runners with sensitive stomachs. Make a less concentrated solution or take small sips at regular intervals.

For marathons, I strictly go with energy gels. When running at hard marathon effort, a water bottle weighs me down. Have a variety of gel flavors and brands remember to test them beforehand to avoid flavor fatigue.

I like to save caffeinated ones for later on in the race. I sometimes squeeze energy gels into my ml water flasks to make a sports drink. For every 20g of carbohydrates, aim to drink around ml of water. This is also the widely accepted ratio for mixing energy drinks.

When using both gels and drinks during the same session, beware of sugar overload caused by chasing gels with a carbohydrate-dense drink. Regarding performance and effectiveness, they both work fine for me. I select my fuel according to the event. Top questions about energy gels vs sports drinks in the article Are energy gels and sports drinks the same thing?

What is the primary purpose of energy gels and sports drinks? How do energy gels and sports drinks differ in their concentration? Why is water intake necessary when consuming an energy gel? How do individual athlete preferences and situations influence the choice between energy gels and sports drinks?

What is the classic definition of an energy gel? How quickly can the body process and utilize the carbohydrates from an energy gel? What are the main advantages of using energy gels during exercise Energy gels offer a rapid source of energy, essential during high-intensity activities.

How do sports drinks differ in their formats and ingredients? Why might sports drinks be a preferred choice for ultramarathons In ultramarathons, the need for sustained energy and hydration is paramount. Additional questions about energy gels vs sports drinks How do the costs of energy gels and sports drinks compare, and which is more economical for regular use?

Are there any long-term health implications or concerns associated with frequent consumption of energy gels or sports drinks? How do different environmental conditions e.

cold climates impact the effectiveness or suitability of energy gels versus sports drinks? About Runivore. Quick Menu. Follow Us.

Instagram Facebook Twitter Youtube. Get reviews and updates in your inbox on a monthly basis. The optimum dilution rate varies according to the exact type of carbohydrate consumed and the individual consuming it.

Supposing you consume a gram sachet of gel comprised of 20 grams of carbohydrate and 10 grams of water, this would mean you should consume around mls of water at or around the time of your gel consumption.

This explains why your tummy might feel absolutely fine if you ate a slice of fruit cake during a long, steady ride, but leave you in severe distress if you ate the same slice of fruit cake in the middle of a flat out 40km time trial!

Gels tolerance In terms of energy provision, carbohydrate gels do the same job as carbohydrate energy drinks because, apart from containing less water, the ingredients are virtually identical. But is that actually the case?

In particular, are gels really as easily absorbed and as tummy friendly as carbohydrate drinks? While some studies have looked at carbohydrate supplementation taken in the form of gels, very few have looked at how gels compare to carbohydrate drinks in terms of user-friendliness.

A study looked at the gastrointestinal GI tolerance of high-carbohydrate intakes using gels during intense running in 34 endurance runners 1. During two separate mile runs, the runners consumed varying amounts of carbohydrate up to 84g per hour — around the maximum recommended for carbohydrate intake during exercise exclusively in the form of gels.

Osmolality Were these findings down to an inherent property of the gels or was it simply that some of the runners struggled to cope with the high carbohydrate intake full stop? A study sought to try and identify whether certain types of gels might be more prone to causing gastric distress 2.

The researchers surveyed 31 gel product ranges incorporating 51 flavour variants from 23 brands, studied their composition and found some startling variations in carbohydrate amounts and concentrations. Without delving into the chemistry, osmolality describes the amount of discreet particles found in a given volume of solution.

In the tummy, a high-osmolality solution is the last thing you want; by drawing water into the gut, the risk of bloating and other symptoms of gastric distress is greatly increased.

In the gels tested above, the osmolality variation was extreme. Getting the right amount of water at the right time is going to be important to minimise the risk of gastric distress.

But the situation is complicated further for athletes with sensitive tummies by the fact that the different formulations used for gels can result in widely differing osmolalities — made more difficult by the fact that such information is not readily available from the manufacturers.

Given these facts, are athletes with sensitive tummies better off sticking to conventional carbohydrate drinks? A study suggests that for some athletes at least, the old-fashioned energy drink could still be preferable 3 Using nine triathletes as test subjects, researchers investigated performance differences between using carbohydrate energy drinks or gels.

In one of the trials, the triathletes consumed 67 grams per hour of carbohydrate in the form of a carbohydrate drink. In the other, they consumed exactly the same amount of the same type of carbohydrate from gels. Importantly the amount of fluid provided was matched in each trial — ie extra water was given to the triathletes during the gel trial ensure the total fluid intake was identical in both trials.

However, when it came to comfort, 7 out of the 9 triathletes reported gastrointestinal discomfort tummy cramps, bloating etc when using gels. In contrast, not one of the triathletes experience tummy problems when consuming the carbohydrate drink see figure 1!

One possible explanation is that whereas carbohydrate drink provides a constant concentration of carbohydrate when consumed, consuming gels plus water can result in different and at times higher carbohydrate concentrations, depending on the timing of water consumption.

Also, the results may have been affected by the precise formulation of the gel — as we said above, characteristics such as osmolality varies greatly and information is not readily available. Implications for athletes If you have a sensitive tummy and are prone to gastric distress, especially when consuming relatively high levels of carbohydrate, what should you do?

The practical guidance box below provides some useful tips, many of which are equally applicable to those with cast iron tummies too! Practical guidance Here are some tips based on these findings and best practice generally: If you have a particularly sensitive tummy, you might find it best to rely on carbohydrate drinks rather than gels for energy replacement.

If you like using gels however, try experimenting with different brands and types; you may find a lower-osmolality gel, which is easier on the tummy.

At very high rates of carbohydrate intake above 80g per hour carbohydrate drinks may be easier on the tummy than gels regardless of whether you have a sensitive tummy. For every 20g of gel carbohydrate consumed the average content per sachet , aim to consume around mls of water.

If you take gels topped up with plain water, try to consume water with your gels rather than at random times in between gels. If you consume all your carbohydrate in gel form, top up with plain water rather than carbohydrate drink which would supply surplus carbohydrate.

Like caffeinated carbohydrate drinks, gels containing caffeine are best used sparingly and towards the later stages of a longer event when the fatigue-fighting properties of caffeine are most needed. References Int J Sport Nutr Exerc Metab.

Read More Carbohydrate drinks, gels and bars: two carbs are better than one! Carbohydrate on the move: does mouth rinsing really work? Fuelling on the move: banana power and no monkeying! Hydration: how to get it right for performance.

Andrew Hamilton Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.

Register now to get a free Issue. Register now and get a free issue of Sports Performance Bulletin Get My Free Issue. Latest Issue. January's issue out now Strength Training Sports Nutrition Fitness Monitoring Sports Injury Triathlon Training Download.

Subscribe Today. Unlimited Access Monthly Magazine Back Issue Library Email Newsletter. Sports health screening: can creatine create a problem?

Athletes: Yes or no to keto? The fat controller: should swimmers fight fat for fitness? GABA: a calmer route to a leaner body?

Newsletter Sign Up. Stay on the fast track of sports performance with our newsletter First Name. Last Name.

Initials of First Names. sign me up. Testimonials Dr. Great bang for your buck in terms of quality and content. I love the work the SIB team is doing and am always looking forward to the next issue. Elspeth Cowell MSCh DpodM SRCh HCPC reg "Keeps me ahead of the game and is so relevant. The case studies are great and it just gives me that edge when treating my own clients, giving them a better treatment.

Thank you for all the work that goes into supplying this CPD resource - great stuff". Further reading Carbohydrate drinks, gels and bars: two carbs are better than one! Genuine advances in sports nutrition are bit like politicians who actually say what they think — rare enough to count on the fingers of one hand.

But as Andrew Hamilton explains, recent research into carbohydrate nutrition has resulted in a new breed o…. Can natural foods such as bananas ever be as effective as sports drinks and gels when refuelling on the move? Andrew Hamilton looks at some surprising research. It actually requires a good deal more thought.

Andrew Hamilton explains. Editor's Picks Endurance and strength: YOU have the best of both worlds. Training intensity: is higher better, even for beginners?