Energy Gels

Energy gels: what are they?

First of all, it is important to know that energy gels are sports nutrition products that can be used by any type of athlete. They are exogenous energy substrates that mainly provide carbohydrates during physical effort in order to limit the decrease in glycogen stock. You can recognise them by their sweet, fairly viscous texture rich in carbohydrates, necessary to give you a boost.

Energy gels and compotes, just like savoury energy bars, electrolyte drinks and energy purees are recommended for many sports, namely: hiking, ultra-trail, running, cycling or endurance sports.

Among the leading brands, we can mention Maurten, Näak, Overstim.s or Baouw.

Why consume energy gels and compotes?

During intense physical activity, it is interesting to vary the products consumed by providing liquid, energy gels or compotes. This allows you to vary the pleasure to avoid nausea and to provide your body with a maximum of nutrients used during exercise to delay as much as possible the decrease in your reserves. Energy gels and compotes are easy to digest, as they require no chewing or digestion effort.

The fast sugars mainly contained in these foods will give your body a boost. Moreover, the regular intake of carbohydrates in energy gels and compotes is an undeniable advantage, as it helps to slow down glycogen depletion. This then leads to the production of energy favourable for your muscles during intense activities. However, it is not advisable to overconsume these foods to avoid a hypo/hyperglycaemic effect at the risk of tiring your body.

How to consume them and how often?

It is recommended to consume energy gels at the rate of a few sips. Generally, it is recommended to take 25 to 30 grams of gel per intake. This equates to one intake every 45 minutes. For hiking routes of more than 3 hours, we advise you to start with a compote and finish with a gel in the last two hours. Don't hesitate to take a 25 or 30g dose, preferably when you begin a descent. Your body will thus easily absorb the gel during the descent to obtain the energy necessary to tackle the next climb.

Nevertheless, it is recommended to take a bottle of water or a sports drink after consuming gels or an energy compote. This facilitates the absorption of these different foods. Before adopting energy gels, remember to test them during your training sessions to determine their effects on you. Vary them to determine the best suited in terms of taste and assimilation. This exercise is crucial and allows you to note the exact number to consume, but also the ideal frequency for your body.

Some basic information about energy gels and compotes

The first thing to remember is that energy gels and compotes are essential. However, they cannot match the nutritional properties of energy drinks. You will need to consume an energy gel twice to reach the carbohydrate intake of energy drinks.

You are probably wondering if they contain fewer carbohydrates than these drinks? Indeed, energy gels provide small doses of carbohydrates that will compensate for all physical and muscular losses related to effort. However, the main advantage of these foods is that they are easy and light to carry.

Moreover, you must not neglect the intake provided by energy gels. They remain an occasional energy intake and can be supplemented during sporting activity. You can thus use energy gels as a supplement to meals. 

Although these foods have significant advantages, they can also have certain disadvantages. Firstly, they have a pasty texture that is not necessarily appreciated by athletes. If this does not suit you, it will not be easy for you to consume them during your intense activities. They can therefore present much more intestinal discomfort than energy drinks and bars.

How to recognise a good energy gel?

Like an energy bar, a good gel or a good compote must contain sufficient carbohydrates, sodium, but also vitamin B1. All gels contain these three basic ingredients, but only their balance determines the quality. Moreover, a good energy gel must have other nutritional qualities.

For example, adequate magnesium intake gives you smooth muscle contractions without harming your body. Gels rich in magnesium also facilitate the transmission of information to the brain through nerve impulses. A composition rich in potassium improves the body's recovery after significant physical exertion. A good energy gel thus helps your muscles to work better. Finally, energy gels rich in vitamins C and E are to be preferred.

In summary, it is wise to opt for an energy gel that contains a balanced amount of carbohydrates, sodium, magnesium, potassium and especially vitamins ranging from B1 to E.

Energy gels and compotes come in varied textures with numerous flavours and varied effects in addition to their rich composition. They are light, simple to use. They are also easy to digest. This allows you to take them with you wherever you go.

Don't hesitate to combine them with energy drinks for balanced and effective energy intake. For intense sports enthusiasts, it is recommended to test several energy gels during their training sessions to choose the one that has the best effectiveness during their sporting activities.