Until recently, athletes used energy drinks and even cola during races. However, science does not stand still, and new products are gradually replacing the previously used energy sources. The task of an athlete now is in their correct selection.
Nowadays, energy gels have gained a lot of popularity. This article will discuss what an energy gel is, as well as why and how it should be used.
Energy gels for running
Description
Energy Gel is a synthetic derivative of glucose that is made from chemicals and is designed to maintain energy in ultra-long (marathon) distance races.
The composition of energy gels includes:
- caffeine,
- taurine,
- sugar,
- extracts of vitamins C, E,
- fructose,
- fixers and flavor enhancers (for example, banana, apple).
Try this gel - it is sweet and dense. Therefore, it is better to drink it with water.
What is an energy gel for?
To saturate our muscles while running, we need:
- fats,
- carbohydrates.
According to the calculations of scientists, the energy in the body of a healthy person will be enough for a three-day run at a speed of 25 km / h.
However, fat, for example, is not a very efficient "fuel"; it breaks down slowly. Therefore, carbohydrates are the main source of energy while running.
They are stored in the muscles as glycogen. Glycogen is a polysaccharide formed by glucose residues. It is deposited in the form of granules in the cytoplasm in many types of cells, mainly in the liver and muscles. So, the mass of glycogen in the liver of an adult reaches, on average, one hundred to one hundred twenty grams.
High-speed activity uses glycogen for "fuel", the reserves of this energy in the human body are approximately 3000-3500 kC. So, if a runner is in good physical shape, then he can run over thirty kilometers without a break, while in an aerobic mode.
Then the body begins to use fat reserves as "fuel". At this stage, unpleasant symptoms may waver:
- possible headache
- nausea,
- dizziness,
- increased heart rate,
- heaviness arises in the legs.
In such cases, the athlete may retire. Therefore, in order to run long, marathon distances to the finish line, you should use an energy gel.
A little about the history of energy gels
The Leppin Squeezy Energy Gel was first developed in the mid-1980s by physiologist Tim Noakes (Cape Town) and multiple Comrades Ultra Marathon winner Bruce Fordis.
And a few years later, another energy gel appeared on the market - Gu Energy Gel. Thanks to its popularity, it has long become the common name for energy gels.
Using gels
At what distances should they be taken?
Energy gels are recommended for use on marathon and ultramarathon distances, especially if the athlete is not sufficiently prepared for the competition.
However, we note that the body must be accustomed to them, otherwise nausea may occur. At medium distances, the use of energy gels is impractical.
When and how often to take?
Some athletes take energy gels before a race. This is okay, especially in terms of digestibility, but we recommend that you have a hearty breakfast with low carbohydrate foods, and then just consume sugar for three to four hours - and that's it, you no longer need other sources of energy.
If you take the gel at an early stage of the distance, then there is a great chance of its absorption. So, the first gel should be consumed 45 minutes to an hour after the start of the race.
It is imperative to take a break between the first and second intake of the energy gel. It is optimal to take it once an hour, not more often. This is due to both the sensitivity of the body and the undesirability of the rapid ingress of sugars into the blood. In the absence of proper preparation, as mentioned earlier, nausea and dizziness may occur.
If you have taken energy gels during training, preparation for races, then during the marathon, you should take them on the same schedule. And be sure to drink plenty of water (not an energy drink). Without water, the gel will take longer to be absorbed and not so quickly enter the bloodstream.
However, in some cases, seasoned athletes recommend, especially for beginners, to use natural healthy foods for long races. So, for those who are going to run their first marathon, it is recommended to stop using energy gels, but rather drink plenty of water, and also take a banana along the distance. You can also make an energy drink yourself.
Gels and manufacturers
The following can be recommended as energy gels and manufacturing companies:
SiS Go Isotonic Gel
This isotonic carbohydrate gel was developed by British scientists as the world's first liquid isotonic energy gel that does not need to be washed down with water. Has a "flowing" consistency.
The manufacturer recommends using the gel half an hour after the start of the workout (marathon), and then every 20-25 minutes, one gel. However, the maximum amount should not exceed three gels in 1 hour.
These gels are also available with caffeine. In this case, the manufacturer recommends using one gel per hour before or during exercise, but no more than two gels per day. Also, the caffeinated gel is not intended for children under 16 and pregnant women.
Powerup
This energy gel contains three types of carbohydrates:
- fructose,
- maltodextrin,
- dextrose.
The carbohydrate content in one serving is 30.3 g. the gel has various flavors due to the content of natural concentrated juice:
- orange,
- blueberries,
- cranberries,
- lime,
- cherries.
The manufacturer recommends applying this gel every 30-40 minutes, adjusting the serving size. However, minors and pregnant women should refrain from use.
Squeezy Energy Gel
This carbohydrate gel is recommended for use during intense physical activity. It is free from caffeine, lactose, gluten and artificial sweeteners.
The manufacturer recommends using the gel one sachet every half an hour of training. Minors and pregnant women should not take the gel. Also, this gel must be washed down with water.
Prices
A packet of energy gel costs 100 rubles and more, depending on the manufacturer.
Where can one buy?
You can buy energy gels, for example, in specialized online stores.
Whether or not to consume energy gels during training and on marathon distances is up to you. They can both effectively help and be a disservice, especially for not sufficiently trained athletes.
