Introduction

Energy gels have become a staple in the world of endurance, either it's about marathon, trail running, cycling or TriathlonThey promise a quick and efficient source of energy, but are they essential for training?

Is their regular consumption beneficial or could it have limitations?

In this article we will discuss the advantages and disadvantages of energy gels during training, based on scientific studies and recommendations for optimal use.

1. The benefits of energy gels

A quick carbohydrate intake

Energy gels are composed primarily of carbohydrates in the form of maltodextrin, glucose, or fructose. All studies show that consuming carbohydrates during exercise prolongs endurance and delayed the onset of fatigue. Taking a gel provides an almost immediate supply of sugars that can be used by the muscles, which is ideal for long or high-intensity outings.

Better performance

The International Society of Sports Nutrition (ISSN) states that consuming 30 to 60 g of carbohydrates per hour during efforts lasting longer than 90 minutes significantly improves performanceA study by Smith et al. (2010) on elite cyclists showed that those who consumed gels during the race maintained higher power output and experienced less fatigue than those who relied on water alone. This also applies to other sports such as road running, trail running and triathlon.

A practical and easy-to-carry solution

Unlike energy bars or solid foods, gels are lightweight, easily portable, and don't require chewing. This makes them ideal for sports where eating is difficult, such as running or triathlon.

2. The limits of energy gels

Sometimes difficult digestion

Although gels are designed to be quickly absorbed, some athletes experience digestive issues (bloating, cramps, nausea). A study by Pfeiffer et al. (2012) found that 30 to 50% of endurance runners experience gastrointestinal problems due to poor tolerance to concentrated carbohydrates. Fructose is quite poorly directed during exercise, do not exceed 40g of fructose to avoid discomfort. You can opt for mixtures of glucose and fructose which are better tolerated.

A fairly high cost

Energy gels can be a significant expense, especially for athletes who train frequently. Opting for natural alternatives (bananas, honey, dates) can be a more economical and equally effective solution in case you run out of them.

Risk of addiction

Regular training with gels can lead to an excessive reliance on exogenous carbohydrates. A study by Stellingwerff (2018) suggests that routine gel use may impair the body's ability to mobilize its own lipid reserves, which could be counterproductive for long-term endurance sports.

3. How to use energy gels correctly during training?

Test before the competition

The American College of Sports Medicine (ACSM) recommends testing any energy product during training before a competition to assess digestive tolerance and effectiveness. It's advisable to start with small doses and gradually increase if needed.

Adapt the intake according to the intensity and duration

For efforts of less than 90 minutes, a carbohydrate-rich meal beforehand is generally sufficient. For long rides (from 1 hours), it is recommended to take a gel every 30 minutes to 45 hour, along with water to promote absorption.

Alternate with other energy sources

To avoid monotony and digestive problems, it's a good idea to alternate gels with other energy sources: isotonic drinks, dried fruit, energy bars, or natural foods. You can also opt for salty foods to avoid getting sick of the sweet taste.

Working on metabolic flexibility

Alternating between carbohydrate- and carbohydrate-free workouts can improve the body's ability to use fat as an energy source. This strategy, called "fasted training" or "low-carb training," can be beneficial for ultra-endurance athletes.

Conclusion

Energy gels are a powerful tool for endurance training, but their use must be tailored to each athlete and each type of training. They provide a quick supply of carbohydrates, improve performance, and are convenient, but can cause digestive issues and lead to addiction if used incorrectly.

Ideally, their use should be tested and combined with other nutritional strategies for a more flexible and effective approach. The key is to experiment during training to find the strategy that best suits your body.

Find our entire gel collection and enjoy a 10% discount (also on boxes) with the code GEL10