Introduction

Energy gels have become essential in the world of endurance, whether in marathons, trail running, cycling or triathlon. They promise a fast and effective source of energy, but are they essential for training?

Is consuming them regularly beneficial, or can it have limitations?

In this article, we will discuss the advantages and disadvantages of energy gels during training, based on scientific studies and recommendations for optimal use.

1. The benefits of energy gels

A rapid supply of carbohydrates

Energy gels are primarily composed of carbohydrates in the form of maltodextrin, glucose, or fructose. All studies show that consuming carbohydrates during exercise prolongs endurance and delays the onset of fatigue. Taking a gel provides an almost immediate supply of sugars that the muscles can use, which is ideal during long or high-intensity sessions.

Better performance

The International Society of Sports Nutrition (ISSN) states that consuming 30 to 60 g of carbohydrates per hour during efforts lasting more than 90 minutes significantly improves performance. A study by Smith et al. (2010) on elite cyclists showed that those who consumed gels during a race maintained higher power output and experienced less fatigue than those who consumed only water. This also applies to other sports such as road running, trail running, and triathlon.

A practical and easy-to-carry solution

Unlike energy bars or solid foods, gels are light, easy to carry, and require no chewing. This makes them ideal for sports where eating is difficult, such as running or triathlon.

2. The limitations of energy gels

Sometimes difficult to digest

Although gels are designed to be quickly absorbed, some athletes experience digestive issues (bloating, cramps, nausea). A study by Pfeiffer et al. (2012) found that 30 to 50% of endurance runners experience gastrointestinal problems due to poor tolerance of concentrated carbohydrates. Fructose is not well tolerated during exercise; do not exceed 40g of fructose to avoid discomfort. You can opt for glucose and fructose blends, which are better tolerated.

A fairly high cost

Energy gels can represent a significant expense, especially for athletes who train frequently. Choosing natural alternatives (bananas, honey, dates) can be a more economical and equally effective solution if you run out of stock at home.

Risk of dependence

Regularly training with gels can cause the body to become overly dependent on exogenous carbohydrates. A study by Stellingwerff (2018) suggests that systematic gel use could impair the body's ability to mobilize its own fat stores, which could be counterproductive for long-duration endurance sports.

3. How should you use energy gels during training?

Test before competition

The American College of Sports Medicine (ACSM) recommends testing every energy product during training before a competition to assess digestive tolerance and effectiveness. It is advisable to start with small doses and gradually increase them if necessary.

Adjust intake according to intensity and duration

For efforts lasting less than 90 minutes, a carbohydrate-rich meal beforehand is generally sufficient. For longer sessions (from 1 hour 30 minutes onward), it is recommended to take one gel every 45 minutes to 1 hour, with water to aid absorption.

Alternating with other energy sources

To avoid monotony and digestive problems, it is wise to alternate gels with other energy sources: isotonic drinks, dried fruit, energy bars, or natural foods. You can also choose savory foods to avoid becoming tired of the sweet taste.

Developing metabolic flexibility

Alternating sessions with and without carbohydrate intake helps improve the body's ability to use fat as an energy source. This strategy, known as “fasted training” or “low-carb training,” may be beneficial for ultra-endurance athletes.

Conclusion

Energy gels are an effective tool for endurance, but their use should be adapted to each athlete and each type of training. They provide a rapid supply of carbohydrates, improve performance, and are convenient, but they can cause digestive problems and lead to dependence if used incorrectly.

Ideally, their use should be tested and combined with other nutritional strategies for a more flexible and effective approach. The key is to experiment during training to find the strategy that best suits your own body.

Find our complete collection of gels and enjoy 10% off (also on boxes) with the code GEL10