TO GEL OR NOT TO GEL
It is that time when I seem to be bombarded with questions on how to properly fuel for the longer workout. What are gels? What are they used for? Do I need to take a gel with me when I go on a long run/walk? Can I use something other than a gel? These are just a few of the many questions runners/walkers ask when training for a marathon or when increasing mileage for a long run/walk. I have compiled a list of questions most often asked and some information about some of the products that are available for your use. I wish these products would have been available back in my more competitive days. They really do work and make the long workout a lot more enjoyable.
Exactly what are gels and why do I need them? Gels are a concentrated form of carbohydrate that is designed to do just one thing – provide you with energy. Gels are most effective when taken during a workout lasting longer than 90 minutes. Because you have a limited amount of carbohydrate (glycogen) that can be stored in your muscles and liver, you need to have additional carbohydrates throughout a long run/walk or workout to help conserve the stored glycogen. That way you won’t run out of energy and “bonk” or “hit the wall.”
When should I begin using a gel and how many should I take? Start taking gels before you begin feeling tired or hungry. You should begin taking some form of carbohydrate about 30 minutes into your workout and keep taking some every 30 – 60 minutes after that. Usually around 30 grams of carbohydrate is what you need. That equals 1 gel, 1 energy bar, 16 oz. of sports drink, 1/4 cup raisins, 5 pieces of hard candy, 10 pretzel twists or 15 gummy bears, worms, etc.
Can I use something other than a gel for boosting my energy? Yes. Just choose something that is easy to carry and easy to consume. Many runners and walkers like the ease and convenience of a gel because it is compact which makes it easy to carry and easy to consume as it requires no chewing and little digestion. Remember you must drink plenty of water when you take a gel since it is highly concentrated. Otherwise, it might upset your stomach.
The choice to gel or not to gel is a personal one. As with all new things, be sure to try it out during your training and not on the day of the big race. Don’t be afraid to experiment with several ideas and see which one works best for you.
GELS … BEANS … BLOCKS …
WHICH DO I TRY??
ENERGY
Using Gels/Beans/Shot Blocks during your regular workouts will keep your mind alert and active, and your muscles going strong. You want to use the product which gives the most concentrated form of immediate energy with no stomach bulk or distress. Whichever you take, it needs to be quickly and efficiently absorbed so that it maintains your blood sugar at the optimal level for a great workout start to finish. During a workout or race, no matter what type, you need to quickly absorb carbohydrate-based calories to replace the glucose you are burning at 400 – 600 per hour or you will begin to lose concentration and energy.
Mineral salts such as sodium chloride, potassium, magnesium are known collectively as electrolytes. These electrolytes allow electrical impulses to travel properly throughout your body, allowing for normal bodily function. When you sweat you start to deplete yourself of these electrolytes. Similar to dehydration, electrolyte depletion will first lead to performance declines and then onto more serious health issues. Nutrition supplements during exercise will help replenish and maintain healthy levels.
Why Not Protein Bar?
The fat, fiber and protein found in bars can be very slow to absorb and create unwanted bulk in the stomach. Gels / Beans / Blocks are created for the body to ingest during exercise, and because of its form and ingredients it is absorbed much faster than a bar so you will feel the energy almost immediately.
GU
GU Energy Gel contains maltodextrin, the best complex carbohydrate for delivering energy to working muscles. GU also contains the optimal balance of carbohydrates for the body during exercise: 80% complex/20% simple. It is this balance of maltodextrin and fructose in GU that delivers a quick rise in blood sugar and maintains that glucose level for up to 45 minutes during exercise. Carbohydrates provide the quick, sustained energy source in GU. 85% are complex carbohydrates from maltodextrin and 15% are simple carbohydrates from fructose. Amino Acids: (2 Amino Acids)
Leucine and Valine are two vital amino acids in GU that help maintain muscle protein and aid with recovery.
CLIF
CLIF SHOT® is the only certified organic energy gel on the market. SHOT Gel’s main ingredient is organic brown rice syrup, which is minimally refined to help maintain naturally occurring sodium, potassium, and magnesium. SHOT Gel is also the only energy gel featuring the patented Litter Leash® which keeps the tear tab attached to the bottom of the packet after use. SHOT Gel is 70% Complex Carbohydrate and 30% Simple Carbohydrate. On average, each flavor of CLIP SHOT® Gel contains: 40 mg sodium, 30 mg potassium, and 2%DV of magnesium.
Clif Shot Bloks come in chewable, 33 calorie cubes, making it easy to customize and track caloric and electrolyte intake during long outings and races. (3 blocks = 1 gel, about 100 calories) Shot Bloks chews are 50% Complex Carbohydrate and 50% Simple Carbohydrate. Each chew provides sodium and potassium to help counteract the losses in your sweat.
HAMMER
Hammer Gels use long-chain complex carbohydrates for smooth, consistent energy release. There’s only a trace of sugar, so HAMMER GEL doesn’t set off wild insulin spikes causing “sugar high” and “sugar crash.” You won’t find ineffective, commercial-grade sugars, which can ruin health and performance. HAMMER GEL is an easily digested, concentrated source of complex carbohydrates with four amino acids added to enhance performance and prolong energy levels during intense training and competition. HAMMER GEL has a syrup-like consistency that mixes easily with water if so desired. You can drink it straight, dilute it, or use it to flavor other components. Use it before, during, and after exercise.
Jelly Belly Sport Beans
Sport Beans Energizing Jelly Beans – great tasting! Eat piece by piece or all at one time! Tastes like a Jelly Bean! Contains 25 grams of Carbohydrates (100 calories), electrolytes and Vitamins B & C. I container is about 14 pieces – equivalent to one Gel or 3 pieces of Bloks.
Succeed Caps
100% Electrolytes helps alleviate cramping! Succeed Caps contain a chemical buffering system that neutralizes the acids formed during heavy exercise. Neutralization of excess acid will help performance and reduce the nausea associated with exercise in the heat.
Maintenance of proper electrolyte levels will reduce swelling of hands and feet after many hours of exercise, and that will reduce “hot spots” and blisters on the feet.
Great for heavy sweaters, on those hot/humid days, or anyone who gets cramping easily. A good way to incorporate the Succeed Caps into your workout: Take a capsule in place of a gel or block. This allows for you to continue receiving your electrolytes and sodium, but not fill you up too much.
How do I use Gels, Bloks, Capsules??
1. Some coaches recommend that you top off your energy stores by taking 1 serving of nutritional product 15 minutes before exercise, preferably on an empty stomach for fastest absorption. I am not sure I agree with this. If you eat a good breakfast about 1-2 hours before your long run, it should sustain you for the first 30 – 40 minutes.
2. For sustained energy consume one serving of Gel, Beans or Shot Bloks every 35-45 minutes during exercise, washing it down with a few mouthfuls of water to speed absorption.
3. Speed recovery and reduce post-exercise fatigue by eating 1 serving of Gel, Beans or Shot Bloks within 30 minutes of finishing your workout. This takes advantage of the post-exercise time window when your body replenishes lost glycogen most efficiently.
*These are estimated doses and usage. Each athlete should determine in training, under a variety of conditions, their personal optimum intake. *
Some other points to keep in mind
Caffeine:
If you drink Caffeine on a regular basis, it will give you a quick boost to your workout.
Sodium:
Sodium depletion via sweat is the primary reason for muscle cramping in athletes. By adding more sodium we’re bringing carbohydrates, electrolytes, and higher levels of sodium together into one easy-to-ingest solution.
With nutrition products, you need to use your training runs as a test.
Last thing you want is to try something new on race day.