Far from being a strange quirk of marathoners, energy gels can benefit anyone who engages in sustained activity, logs multiple-workout days, or carries a sporadic training schedule. Moms on the go who have to squeeze in their workouts between errands. High school athletes with after-school practices or multi-game weekends. Hikers. Cyclists. Swimmers. CrossFitters. All can find their endurance, performance, and even recovery improved by adding these shiny little packets of nutrition to their training arsenal.
When you exercise, your body uses fuel from two sources: carbohydrates—stored in the body as glycogen—and fat. You burn carbohydrates during hard, intense efforts. You burn fat during slow, easy workouts. However, during extended periods of high exertion, your glycogen stores become depleted, and your body has no choice but to use fat as an alternative. Because fat is 15 pecent less efficient than carbohydrates as an energy source, your performance is compromised. In other words, you slow down.
While energy gels were created as a solution to the infamous “wall” often experienced by endurance athletes, their application extends beyond the world of marathons and into everyday life. Because energy gels can be consumed quickly and are easy on the stomach, they are ideal for anyone who needs a little pick-me-up immediately before a workout or in the middle of a long training session. If you’re hungry after you drop your kids off at school but don’t have time to grab a meal, eat a GU to survive your workout. Or make sure your kids snag a Power Bar Gel as they rush to football or soccer practice to avoid an ill-timed late afternoon crash. Not a breakfast person? Down a Honey Stinger with your coffee before you head out for a run. The same goes for long hikes, tennis matches, swim practice, and any sustained activity.
Energy gels contain vital ingredients that aid in performance and recovery. Used before and during exercise, energy gels counteract glycogen depletion by providing the body with easily digestible carbohydrates in the form of complex and simple sugars that can be immediately converted into energy. Added citrates reduce lactic acid build-up in the muscles, while antioxidants fight muscle-damaging free radicals. Electrolytes stabilize blood chemistry and balance hydration. Amino acids increase mental focus and delay the onset of fatigue. Some energy gels contain small amounts of caffeine, which has been shown to boost mental awareness and sharpen athletic performance.
There are a variety of energy gels from which you can choose—GU, Honey Stinger, Power Bar Gel, and Accel Gel, just to name a few—and each boasts its own set of advantages. Many companies that make energy gels are also branching into gummy chews and bites as well. Local specialty stores such as FLEET FEET Sports (Multiple locations, 636-939-9914), Big Shark Bicycle Company (Multiple locations, 314-862-1188), and Big River Running (Multiple locations, 636-394-5500) can help you find the right product for your goals and needs.
For more information about the science behind energy gels visit guenergy.com, powerbar.com, or honeystinger.com.
Amy L. Marxkors is a marathoner and freelance writer who specializes in the field of endurance sports. She is the author of two upcoming books, The Lola Papers (April 2012) and Powered By Hope (2013).
