Energy Gels

During physical activity, especially endurance activity, the body relies on carbohydrates and fats for fuel. As the exercise goes prolongs the body starts to use protein to help meet energy needs. This becomes more significant when the body goes through its glycogen stores. This fact is important when considering which energy gel to select and how often to use it during your selected activity.

The amount of carbohydrates, protein, and fats eaten each day will help dictate the amount of carbohydrates and protein required during exercise. To perform at your best level the activity must be known (1 hour, 2 hours, etc.) so you can pre-eat enough food and bring enough along for the activity.

As a general rule, taking in between 40-60 grams of carbohydrates per hour of activity is recommended. This varies slightly depending on the season (summer temperature vs winter temperature) and the size and body type of the athlete. Something that is important to keep in mind when using an energy gel is to try them out before the big competition/race day. Use them during your training period as well so the body becomes accustomed to the product. You don’t want to try out new products on the competition day and have them not work for you, or worse not make you feel well.

Using energy gels is one of the most convenient, and unique, ways to meet your energy intake needs without having to get all the needed carbohydrates solely from a drink. Most energy gels will contain between 20-25 grams of carbohydrates per serving, with some energy gel packets containing more than one serving. Taking 2 or 3 packets on a long distance run is a great way to ensure you can perform at your highest level.

There is a wide variety of flavour options available – so boredom should not be an issue. From chocolate, fruit flavours, espresso, and unflavoured there is definitely an energy gel for each taste preference.