Energy gels are often designed for long-distance sports performance. You will need to adjust your nutrition as you move into longer periods of racing and training. Gels are designed to provide the fuel that your body requires to function at its peak.
While bananas and energy bars make a great choice for taking with you when on the go, they are not the best food choices. Solid food means that more blood flow is diverted to the gut, which aids in digestion. This is fine for resting, but if you’re running, biking, swimming, or exercising at a higher intensity, it can reduce the blood flow to your muscles. You are unable to keep up your work pace or risk food sitting in your stomach, waiting to be eaten.
The gels are quick to empty from your stomach and provide an instant source of energy. Many are only carbohydrate and, unlike other solid foods like energy bars, bananas, or flapjacks that contain fat, protein, or fibre, they do not slow down the energy release.
Although gels were originally used only by endurance athletes who had to run long distances, they are widely used today in many other sports. You can watch every major sporting event live on TV. Energy gels are now regularly seen in the mouths of rugby, football and tennis players. This is a change from ten years ago when this was rare. As a treat, energy gels are often found in children’s backpacks during recess and lunch.
However, energy gels are not to be underestimated. They can be confusing and different from regular food.
A gel should have a light texture and a mild flavour that is easy to absorb and consume. Many gels contain a combination of maltodextrin and fructose to provide efficient energy when you need it. These carbohydrates are fast-acting, easy to digest and convert quickly to glucose (energy sources).
WHAT MAKES A GOOD ENRGY GEL?
It is crucial to know where your carbohydrate comes from. Low GI carbohydrates are important for a balanced diet and sustained energy throughout the day. They are usually wholegrain foods and have a steady release in the bloodstream that lasts for several hours.
High GI carbohydrates are recommended for exercise because of the high energy demands. They are absorbed faster and can help you keep up with your activity.
Maltodextrin is a common ingredient in gels. It’s a sugar polymer, so you should be looking for it. It is composed of chains of glucose molecules and has a high GI which means it can be used quickly. Your gel should be made from a maltodextrin, which will quickly dissolve in your stomach and not cause stomach problems.
Fructose is often found in gels. This is because it absorbs glucose via a different pathway, increasing your carbohydrate intake from 60g to 90g an hour. What happens to fructose after it has been ingested? How can it be converted into fuel for your muscles? The process can take up to 90 minutes from the moment you consume it to when it’s able to enter your body and become energy. It is therefore not a good idea to rely on fructose for fast energy.
Simple sugars include glucose and fructose. These simple sugars increase the amount of a drink or gel, so more water is required to absorb it. There are two possible reasons this can increase the risk of GI distress. First, if you don’t drink enough water with your gel, it will sit heavy in your stomach and slow down the emptying process. Simple sugars feed bacteria in your gut and can lead to more gas production, which can cause bloating or cramps.
The Xendurance Gels contain a high dose of calcium lactate. This is the body’s preferred fuel, over glucose. We all know that energy is essential for any activity or exertion. About a third of your total carbohydrate calories comes from lactate. The rest comes from blood glucose or muscle glycogen.
The body prefers lactate to glucose. Your body will first use lactate. Your body will use lactate first during exercise. This means that your glycogen stores last longer, and you’ll have more energy. Many Xendurance products contain lactate to provide you with efficient energy during your exercise or other activities. To see the Xendurance Energy Gels click
Tag: FITNESS and HEALTH AND WELLNESS
