Energy gels are widely used in sport, from tennis to cycling and rowing to football. As a quick, convenient source of carbohydrate, energy gels have become a go-to of elite athletes as part of their performance nutrition strategy. But how do energy gels work? Science in Sport recently sat down with Dr Emily Jevons to get the low down on the science behind energy gels.
What Do Energy Gels Do?
When cycling, for example, your body will primarily use two different fuel sources depending on the intensity and duration of your ride, carbohydrate and fat. Whilst our fat stores are often more available than our carbohydrate stores, fats are slower to break down into usable energy.
Carbohydrates can be broken down much quicker than fat stores. As a general rule of thumb, the faster you ride, the more your body will fuel through your carbohydrate stores. Carbohydrates are mostly stored as glycogen within the muscle and liver, with some circulating in the blood as glucose. However, your body can only store so much carbohydrate. This varies between individuals depending on body mass, diet and training status. Therefore, we need to top up our energy stores with external carbohydrate sources.
Energy gels provide a quick, accessible solution that can be used on the go. They provide 22-40g of carbohydrate per gel depending on which type of gel you choose. Consuming these carbohydrates will maintain your blood glucose levels and hopefully prevent fatigue. This allows you to ride at your best for longer.
What makes an energy gel better than generic carb/fat-rich snacks?
When you need energy fast, energy gels provide a quick, easy-to-digest and convenient supply of energy. They can be used as part of your fuelling strategy without the excess liquid volume which can leave you feeling bloated. They also come in practical packaging. It can easily fit in the back of your jersey or in a nutrition box on your top tube.
Energy gels often also contain other additional ingredients to aid performance that you won’t find in generic carbohydrate heavy snacks. For example, electrolytes, caffeine or nootropics. Electrolytes are often added to aid hydration by replacing the electrolytes we lose when we sweat. Caffeine and nootropic (substances to aid with cognitive enhancement) additions are used to provide that mental boost. They are especially beneficial toward the end of a race or ride.
Are there any downsides to using energy gels?
You need to have time to practice with them before an event, both in terms of practicality and to give your gut time to get used to them. You should never try anything new on race day. So if you’re reading this article and racing next weekend, it’s probably not the best time to put energy gels in your fuelling strategy! Practice using them on training rides or on the turbo first.
The market is also highly saturated now, so it can be hard to identify which energy gel would be best for you. Not everyone’s stomach can handle energy gels. This can lead to some gastrointestinal distress. Try to use the energy gels that don’t require you to also drink water. With other gels, you might find them to be thick and sticky.
What differentiates isotonic gels from other energy gels?
The tonicity of a solution is referring to the concentration affecting water and carbohydrate transportation across our cell membranes. Importantly, this includes the movement from our gut and into the bloodstream. It will ultimately affect how quickly we can use the energy gels we have just consumed. Solutions can be classed as hypertonic, hypotonic or isotonic.
For a solution to move easily through our cell membranes it needs to be isotonic. This means the solution has the same concentration as the fluid within our cells. Therefore, the risk of gastrointestinal discomfort is much less! Traditional energy gels often advised you to consume water alongside the energy gel. Otherwise, it can’t be absorbed quickly and efficiently to do its job!
The Science in Sport GO Isotonic Energy Gel was the world’s first isotonic gel providing 22g of carbohydrate. As the gels are isotonic, they can be consumed without water. This helps minimise the risk of bloating or general gastrointestinal discomfort. These issues can sometimes occur with over-drinking.
Electrolytes
The specific amount of sugar and electrolytes in sports drinks is intended to allow for quick hydration and absorption. This type of nutrient depletion generally occurs only with high-intensity exercise that lasts an hour or more.
What do electrolytes do in sports drinks?
These minerals play a role in maintaining your body’s fluid levels, turning nutrients into energy and supporting brain function, heart rhythm and muscle control. So clearly, electrolytes are a BIG deal.
Are electrolytes better than water?
When you’re thirsty, you can drink tap or bottled water to stay hydrated. But if you sweat a lot from exercise or heat, you may need more than just water. You might need an electrolyte drink. These drinks can help replace minerals lost through sweat.
What is the role of electrolytes in sports nutrition?
Electrolytes are positively and negatively charged ions that conduct electrical activity to perform various functions within the body. Electrolytes must be present in proper concentrations to maintain fluid balance, muscle contraction, and neural activity—all essential to high performance and basic daily functions.
Why are electrolytes important in energy drinks?
Our bodies need electrolytes—such as potassium, sodium, magnesium, and calcium—in order to maintain fluid balance, turn nutrients into energy, and support muscle control and heart rhythm. Sport drinks are sold with the promise of replenishing electrolytes, but an imbalance can lead to a whole host of issues.
How do electrolytes affect performance?
During intense physical activity, athletes lose electrolytes rapidly through their sweat. If not replenished, this can lead to imbalances that affect their performance and health. Symptoms of electrolyte imbalance include muscle cramps, dizziness, irregular heartbeat and fatigue.
Why do athletes drink electrolytes like Gatorade?
Their ingredients help replace what’s been lost during a strenuous workout. Namely, water, energy (glucose), sodium and potassium. Numerous studies show that traditional sports drinks can improve physical performance. It can increase the length of time that an athlete can perform or compete before reaching exhaustion.
Magnesium Supplements
Magnesium is involved in the production of energy in the body. Low levels of magnesium may lead to fatigue, weakness, and reduced endurance. Taking magnesium supplements can help to boost energy levels and improve overall well-being. Magnesium contributes to a reduction of tiredness and fatigue. What is magnesium’s role and function?
What is magnesium and what does it do?
Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body. These include regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
Why do I feel so good after taking magnesium?
Magnesium may be the “chill pill” you need. Magnesium plays a role in regulating the hypothalamic-pituitary-adrenal axis (HPA axis), our stress response system. Deficiencies in the mineral have been shown to induce anxiety and HPA axis dysregulation in an animal model.
Does magnesium help you lose belly fat?
Yes, studies show magnesium supplementation can help reduce belly fat storage. Magnesium modulates cortisol and metabolic pathways involved in fat distribution. Taking 200-400 mg/day of magnesium citrate as part of a healthy diet and exercise regimen may help target a reduction in abdominal fat.
