Energy gels and compotes for athletes

Are you a lover of ultra-trail, hiking, running, cycling, or even mountaineering? It is important for you to improve your sports nutrition. For this, several elements are available to you, such as energy gels, compotes, or protein bars. However, for professional athletes and amateurs, it is interesting to consume energy gels (just like energy bars by the way). Why? We explain everything to you.
 

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 provide carbohydrates mainly during physical effort to limit the decrease in glycogen stores. You can recognize them by their sweet, fairly viscous texture rich in carbohydrates, necessary to give you a boost.
Energy gels and compotes, just like savory energy bars, electrolyte drinks, and energy purees are recommended for many sports such as hiking, ultra-trail, running, cycling, or endurance sports.
Among the leading brands, we can mention Maurten, Näak, Overstim.s, and Baouw.

Why consume energy gels and compotes?

During intense physical activity, it is interesting to play with the products consumed by bringing in liquids, energy gels, or compotes. This allows you to modulate pleasure to avoid nausea and provide your body with a maximum of nutrients used during the effort to delay the decrease in your reserves as much as possible. Energy gels and compotes are easy to digest because 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 because it slows down glycogen depletion. This then generates favorable energy production for your muscles during intense activities. However, it is not recommended to overconsume these foods to avoid a hypo/hyperglycemic effect that could tire your body.

How to consume them and at what frequency?

It is recommended to consume energy gels in a few sips. Generally, it is recommended to take 25 to 30 grams of gel per intake, which equates to one intake every 45 minutes. For hiking trips of more than 3 hours, we advise you to start with a compote and finish with a gel in the last two hours. Do not hesitate to take a dose of 25 or 30g, preferably when you start a descent. Your body will thus easily absorb the gel during the descent to obtain the necessary energy to tackle the next climb.
 
However, 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, consider testing them during your training sessions to determine their effects on you. Vary them to determine the best fit in terms of taste and assimilation. This exercise is crucial and allows you to note the exact number to consume, as well as 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 two energy gels to reach the carbohydrate intake of energy drinks.
You are probably wondering if they contain fewer carbohydrates than these drinks? Indeed, energy gels offer small doses of carbohydrates that will compensate for all the physical and muscular losses related to the effort. However, the main advantage of these foods is that they are easy and light to transport.
Moreover, you should not neglect the intake provided by energy gels. They remain a punctual energy intake and can be supplemented during sports activities. You can thus use energy gels as a complement to food meals. 
Although these foods have significant advantages, they can also present some 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 then present much more discomfort at the intestinal level than drinks and energy bars.

How to recognize a good energy gel?

Just like an energy bar, a good gel or compote must contain enough carbohydrates, sodium, and vitamin B1. All gels contain these three basic ingredients, but only their balance determines their quality. Moreover, a good energy gel must have other nutritional qualities.
For example, an adequate intake of magnesium offers 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 constitution rich in potassium improves the body's recovery after significant physical exertion. A good energy gel thus helps your muscles work better. Finally, energy gels rich in vitamins C and E are to be preferred.
In short, 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 various textures with many flavors and varied effects in addition to their rich composition. They are light, easy to use, and easy to digest. This allows you to take them with you on all your trips.
Do not hesitate to combine them with energy drinks for balanced and effective energy intakes. 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 sports activities.

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