You’re looking to go on an all-day hike, hit your bike or slip into your pumps for a run and are seeking an energy boost. But how do you know what products are needed for which situation? Simply by reading our beginner’s guide to sports nutrition…
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What are energy gels?
Energy gels are a halfway house between energy bars and energy drinks, coming in small sachets where you rip open the top and suck out their contents. Most gels comprise one or more rapidly digested carbohydrate sources, like glucose, maltodextrin, sucrose, fructose or glucose. Gels may also include caffeine, plus electrolytes like sodium and magnesium.
What are the benefits of energy gels?
Advances in gel formulation mean you can generally consume energy gels sans water, which makes them particularly useful when running as you might not have water to hand.
How many energy gels do you need when exercising?
How many energy gels you need each hour depends on how hard you’re working. As a general rule, you don’t need them if you’re exercising for under an hour. More than that and most people are looking at around 60g carbohydrates an hour, which equates to 240 calories. How much carbohydrate a gel contains varies by brand, but it’s usually between 20g and 30g per sachet, so two to three per hour.
How do energy gels compare to a banana?
Bananas enjoy a similar calorific profile as energy gels with around 100 calories from naturally occurring glucose, fructose and sucrose. They also contain potassium – linked to preventing cramping – and magnesium for healthy bones. They’re also easily digested, albeit not as easily digested as energy gels, and while you could go running with numerous energy gels stuffed into your pockets, the same can’t be said for bananas.
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What happens if you eat too many energy gels?
When it comes to energy gels, remember that more isn’t always better. Although professional endurance athletes, like Tour de France riders, can consume up to 120g of carbohydrates per hour, they’re not only burning through tens of thousands of calories each day in training, but their stomachs are used to absorbing and assimilating such a high number of calories during exercise. If you tried to hit those figures, you could well end up on the toilet – if you make it in time, of course!
How long do energy gels take to have an effect?
As a general rule, you’re looking at glucose hitting your bloodstream in around five minutes albeit minute traces. They peak in your bloodstream after around 30 to 45 minutes. Energy gels are useful for delivering a rapid supply of energy, albeit how quick is influenced by many factors. In fact, there are at least 42 of them, including sickness, stress and speed of your metabolism.
Do energy gels rot your teeth?
A 2019 study out of the University College London revealed that elite athletes had poor oral health despite efforts to care for their teeth. The findings, published in the British Dental Journal, showed 94% of athletes brushed their teeth twice a day, compared with 75% of the general public, while 44% flossed regularly, compared with 21% of the public. Despite that, because 87% of athletes regularly drank sports drinks, 59% ate energy bars and 70% used energy gels, their dental health was poor. The study built on previous research that found 49% of athletes had untreated tooth decay.
What's the difference between gels and bars?
Energy gels typically work quicker than bars, as they're digested more quickly – so energy gels are a useful option if you need a burst of energy. They're also a lot easier to eat when you're on the move. As bars release energy slower, they may be more beneficial to eat before a race.
“Energy bars exist at the point where sports nutrition starts to cross over into ‘real food’,” says sport scientist, top athlete and founder of Precision Fuel & Hydration Andy Blow. “One of the main differences between energy bars and gels and drinks is that many bars contain significant amounts of macronutrients (e.g. protein, fat and fibre) alongside the simple carbohydrates. Because of that, they’re generally a lot more satisfying to eat, especially during long hikes and bikes.”
What are energy bars?
There's a big variety in textures, flavours, styles and nutritional value of energy bars with many containing rolled oats and fruit. Energy bars can be consumed before, during and after exercise.
What are the benefits of energy bars?
“One of their key benefits is that they take longer to digest and absorb, so their energy can be released more slowly, which may be an advantage at lower intensities of exercise when maximal rates of carbohydrate oxidation [breakdown of carbohydrates for energy] aren’t required,” says Blow. Conversely, as they take a little more digesting, they’re not great on the run as your body’s jiggling about a fair bit.
How many energy bars do you need while exercising?
Unless your body’s used to consuming energy products on the fly, you’re looking at around 60g carbohydrates per hour. In general, energy bars come in at around 30g carbohydrates so you’re looking at two each hour, albeit the waters are a muddied a little by the other macronutrients.
Take nutrition brand Veloforte’s Zenzero energy bar. Although it contains 33g carbohydrates (which equates to 132 calories), its total caloric content is 221 because it also contains 7.2g fat and 4.5g protein. Look to chow down on two of these an hour and your gut might not cope with the bulk.
When should you eat energy bars?
Energy bars are perfect for lower-intensity exercise like hiking and cycling on flatter terrain. They’re also great as a snack if you’re thinking of exercising later in the day.
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Main image: Steve Sayers