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In the realm of endurance sports, nutrition is everything.

Marginal gains can define victory or finishing, and when it comes to fueling strategies, energy gels are one of the most powerful tools at your disposal.

However, not all gels—or their usage—are created equal.

Understanding the biochemical impact, optimal timing, and strategic usage of these gels can provide the edge necessary to outlast the competition.

So, why are energy gels so important?

The Main Feature

1. The Biochemistry of Energy Gels and Performance

Energy gels are not just simple sugar packets—they are carefully engineered to deliver rapid, sustained energy that optimally fuels the body during prolonged periods of high-intensity exercise. The key lies in how these gels interact with the body’s metabolic processes, primarily through glycogen replenishment and blood glucose management.

Glycogen and Glucose: The Fuel of Endurance

During any endurance event, your muscles rely heavily on glycogen stored in both the liver and muscles to generate ATP, the energy currency of cells. In events lasting longer than 90 minutes, glycogen stores become significantly depleted, which leads to both physical and mental fatigue—often referred to as "hitting the wall."

Energy gels, with their fast-acting carbohydrates—often a mix of glucose, maltodextrin, and sometimes fructose—provide an immediate source of energy to maintain blood glucose levels and spare muscle glycogen stores. This preservation of glycogen is critical for sustaining high performance in the latter stages of an event.

What sets elite energy gels apart is the balance between glucose and fructose. Recent research suggests that a 2:1 ratio of glucose to fructose allows for maximal carbohydrate oxidation rates, approximately 90 grams per hour—significantly higher than glucose alone, which maxes out at about 60 grams per hour. Brands like Maurten have capitalized on this research, using a unique hydrogel technology that encapsulates the carbohydrates, making it easier for the stomach to absorb larger quantities of fuel without causing gastrointestinal distress.

Caffeine: More Than Just a Boost

Many energy gels also contain caffeine, a stimulant that affects both the central nervous system and metabolism. For elite athletes, caffeine is not just about a mental boost—it directly enhances the mobilization of fatty acids, increasing their use as a fuel source and sparing glycogen even further. In races lasting several hours, this metabolic shift can lead to significant performance improvements, particularly in the later stages of an event.

However, it’s important to note that the caffeine dosage must be carefully managed. Elite athletes often need to experiment in training to find the optimal level, typically ranging from 1-3 mg per kg of body weight, to avoid the risk of overstimulation, dehydration, or gastrointestinal issues.

T-1: Mental Preparation

2. Strategic Implementation During Endurance Events & Types of Gels

While the biochemical mechanisms of energy gels are crucial, their effectiveness is heavily dependent on timing and usage. The strategy of when and how often to consume energy gels can make a significant difference in performance, particularly in multi-hour races.

Pre-Race: Loading Glycogen and Topping Off Energy Reserves

For world-class endurance athletes, energy gel strategies often begin before the race starts. Consuming an energy gel 15 minutes prior to the event can help to "top off" glycogen stores, ensuring that blood glucose levels are stable and ready for the demands ahead.

This is particularly important in high-intensity starts, such as in triathlons or ultra-distance events, where the body rapidly shifts into a high metabolic rate. Elite athletes understand that starting with full glycogen stores is non-negotiable for maintaining intensity without early fatigue.

In-Race: Timing and Distribution of Energy Gels

The key to optimizing gel intake during a race is timing and dosage. Elite athletes aim to avoid sudden peaks and troughs in energy levels, which can lead to periods of low blood sugar or spikes that overwhelm digestion. A common guideline is to consume 30-60 grams of carbohydrates per hour (in the form of gels), depending on the intensity and duration of the race.

For races exceeding 3 hours, the integration of multiple types of carbohydrates—such as glucose and fructose—is necessary to maximize absorption and minimize gastrointestinal discomfort. Caffeine gels may be strategically reserved for moments when a mental or physical boost is required—often in the later stages of the race, where mental fatigue can be just as debilitating as physical fatigue.

Hydration Pairing: Why It's Essential

One common mistake elite athletes avoid is consuming gels without sufficient hydration. Many energy gels, particularly those with a higher concentration of carbohydrates, require ample water intake to facilitate proper digestion and absorption. Maurten’s hydrogel technology, for example, is designed to be taken with minimal water; however, most other gels require around 200ml of water to prevent stomach discomfort and optimize absorption.

The elite athlete knows that dehydration can undermine the benefits of energy gels. A well-hydrated athlete absorbs nutrients more efficiently, leading to better performance outcomes.

Types of Energy Gels:

1. Standard Carbohydrate Gels:

   • Description: These gels are packed with simple carbohydrates, usually in the form of glucose, maltodextrin, or a combination of sugars, designed to quickly replenish glycogen stores during exercise. Their primary function is to maintain blood sugar levels and prevent energy dips during endurance events.

   • Usage: Best consumed every 30-45 minutes during a long event, starting early to stay ahead of glycogen depletion. Most athletes aim to consume around 30-60 grams of carbohydrates per hour, depending on intensity.

   • Pros: Simple, fast-absorbing energy. Effective in delaying "hitting the wall" during long events like marathons and triathlons.

   • Cons: Some athletes experience gastrointestinal distress with frequent gel use, especially under high-intensity or hot conditions.
     

2. Caffeine-Infused Gels:

   • Description: These gels contain not only carbohydrates but also a measured dose of caffeine (usually 25-100 mg per serving). Caffeine can enhance focus, reduce the perception of fatigue, and increase the mobilization of fats, sparing muscle glycogen stores. It’s especially useful toward the later stages of a race or event.

   • Usage: Often used strategically, caffeine gels are consumed when athletes need an extra mental and physical boost—often at the start of an event, midway through, or toward the final stretch when fatigue sets in.

   • Pros: Helps boost performance by improving alertness and delaying the onset of fatigue. Some studies suggest improved endurance by as much as 3-7%.

   • Cons: Overconsumption of caffeine can lead to jitteriness, stomach upset, and even dehydration in some cases.
     

3. Hydrogel Technology Gels:

   • Description: A newer innovation in endurance fueling, these gels utilize hydrogel technology, which encapsulates carbohydrates in a biopolymer matrix. The gel’s structure makes the carbs easier to digest, leading to faster gastric emptying and reduced risk of gastrointestinal discomfort. The encapsulation also helps the carbohydrates pass through the stomach into the intestines for quicker absorption.

   • Usage: Ideal for long-distance races where athletes need to ingest high amounts of carbohydrates without causing stomach upset. Typically used by marathoners, triathletes, and ultra-runners who prioritize rapid energy delivery without digestive issues.

   • Pros: Significantly reduces gastrointestinal distress, particularly when consuming large amounts of fuel during intense races.

   • Cons: These gels tend to be more expensive, and some athletes might find the texture of hydrogel gels unusual at first.
     

4. Electrolyte Gels:

   • Description: These gels contain added electrolytes such as sodium, potassium, magnesium, and calcium to help maintain proper hydration and prevent muscle cramping. They still contain a significant carbohydrate content but are formulated for athletes racing in hot, humid conditions or for those prone to cramping.

   • Usage: Best for use in hot races or for athletes who sweat heavily. They can be taken regularly during events, especially those lasting over 90 minutes.

   • Pros: Helps prevent electrolyte imbalances and supports hydration. Useful for athletes who experience muscle cramps or perform in hot conditions.

   • Cons: While beneficial for maintaining electrolyte balance, they still need to be paired with water, as electrolyte gels alone are not sufficient for complete hydration.
     

5. Recovery Gels:

   • Description: These gels are used post-exercise and typically contain a blend of carbohydrates and proteins (or amino acids) to aid in muscle repair and glycogen replenishment. They aim to accelerate recovery, reduce muscle soreness, and prepare the athlete for their next training session.

   • Usage: Consumed immediately after a long or intense session, usually within 30 minutes to an hour after finishing. These are not meant for during-event use but are vital for post-race or after heavy training blocks.

   • Pros: Efficient and portable way to kickstart the recovery process, especially when solid food is unappealing immediately after a race.

   • Cons: Not always needed for shorter or lower-intensity sessions, and they may not provide enough protein for larger athletes or during recovery from particularly long events like ultras.

3. The Role of Energy Gels in Recovery and Long-Term Performance

Post-event recovery is often overlooked in the context of energy gels, but it is a critical component for elite athletes who focus on long-term performance and recovery between events.

Post-Race Glycogen Replenishment

After a grueling endurance event, the body’s glycogen stores are almost entirely depleted. Immediate post-race recovery, within the first 30 minutes, is the prime window for glycogen resynthesis. Consuming an energy gel post-race, paired with a source of protein, can dramatically enhance recovery by providing the carbohydrates necessary to restore glycogen levels and initiate muscle repair.

Research shows that elite endurance athletes who consume carbohydrates within this recovery window not only recover faster but are able to maintain higher performance levels in subsequent training sessions and competitions. This glycogen replenishment strategy is particularly critical for multi-day events or short turnaround times between competitions.

Long-Term Adaptation: Energy Gel Training

One of the key insights from elite coaching is that the body can be trained to more effectively process carbohydrates during exercise. By regularly incorporating energy gels into training sessions, athletes can enhance their gut's ability to absorb and utilize carbohydrates without gastrointestinal distress.

This process, often called "gut training," is essential for elite athletes who need to maximize carbohydrate intake during ultra-endurance events. Training the gut to handle larger quantities of fuel can significantly reduce the likelihood of GI issues during races, leading to more consistent energy delivery and better overall performance.

So that’s how energy gels can help.

Coaches Corner

Workout of the Week: 90-Minute Endurance Builder

This workout is designed to enhance your aerobic capacity and stamina, essential for long-distance running and endurance events. The focus is on maintaining a steady effort while incorporating specific segments that challenge your heart rate zones.

Total Duration: 90 minutes

Workout Structure:

Minutes 0-15: Warm-Up

• Start in Zone 1 (50-60% of Max HR) for 10 minutes to loosen up.

• Gradually increase to Zone 2 (60-70% of Max HR) for the final 5 minutes.

• Focus: Prepare your muscles and cardiovascular system for the main workout.

Minutes 15-45: Steady State Run

• 30 minutes in Zone 2 (60-70% of Max HR).

• Aim for a conversational pace to build endurance.

• Focus: Develop aerobic capacity and improve fat utilization.

Minutes 45-60: Tempo Intervals

• 2 x 10-minute intervals at Zone 3 (70-80% of Max HR) with a 2-minute easy jog in Zone 1 between intervals.

• Focus: Improve lactate threshold and stamina.

Minutes 60-75: Hill Repeats

• Find a hill (or set incline on a treadmill) and perform 4 x 3-minute hill repeats at Zone 4 (80-90% of Max HR), with a 2-minute recovery jog back down to Zone 1 after each repeat.

• Focus: Build leg strength and power while enhancing aerobic capacity.

Minutes 75-90: Cool Down

• Gradually decrease effort to Zone 1 (50-60% of Max HR) for the final 15 minutes.

• Focus: Promote recovery and prevent muscle tightness.

Additional Tips:

• Hydration and Nutrition: Ensure you're well-hydrated before starting, and bring water or sports drink to maintain hydration throughout the workout.

• Pacing and Monitoring: Use a heart rate monitor to stay within the correct heart rate zones and adjust your pace as needed.

• Adjustments: Feel free to modify the intensity or duration of segments based on your current fitness level and how you feel during the workout.

This endurance builder workout is structured to progressively challenge your aerobic system while incorporating strength elements, helping you develop the stamina needed for endurance events. Regular engagement with such workouts can lead to significant improvements in your overall running performance.