The gels are designed to replace the carbohydrate deposits that are depleted during exercise, when we use gels the effect is not immediate at the muscular level because when glucose appears in our blood the one that benefits is the brain, that is to say It will help the mind feel energized.
Our collaborator Victory Endurance tells us in this article when we have to take each gel and what they are for.
Not so long ago, athletes based their hydration and energy replenishment solely on water and isotonic drinks. Fortunately, science has evolved and we now have a plethora of products to choose from, each designed to improve performance during training and competitions where energy gels are one of the best options.
Carbohydrates are used by our bodies as a fuel source, and the problem is that we can only store a limited amount in our muscles, even when it was previously loaded.
Gels are designed to replenish carbohydrate stores which are depleting during exercise, when we use gels the effect is not immediate at the muscular level because when glucose appears in our blood it is the brain that benefits, that is, it will help the mind to feel energized.
What types of gels are there?
Those that have a mixture of simple and complex carbohydrates that come from different sources such as fructose (intermediate absorption), dextrose (fast) and sucrose (fast). Example: Energy Up gel.
Provide energy quickly (dextrose and maltodextrin) and good stability of blood glucose during exercise in the medium term (fructose).
With Bcaa´s its other amino acids: essential to avoid muscle wasting, in addition combat the feeling of tiredness. Some contain Taurine which can relieve cramps, muscle pain and fatigue in endurance sports. Example: Energy Boost gel.
They provide immediate energy to the body. They can be made of glucose, dextrose, sucrose, or maltodextrin. Example: Hydro Energy gel.
They provide other benefits: in addition to providing energy, some gels have certain ingredients that achieve the athlete to achieve maximum performance. For example, him Pump gel It contains polyphenols that have an antioxidant and vasodilator action, protecting the body from oxidative stress, and allowing greater transport of oxygen and nutrients to the muscle.
How to use them?
The ideal time to take the gels is very individual, however, there are certain parameters to guide us to make better use of them.
Have tested in training the consumption of gels, never test for the first time in competition.
About 30-60g of carbohydrates per hour are recommended, including 90g in activities of more than 3 hours. That is to say, you can take the first gel at the 45-60 minutes.
For every gram of carbohydrates ingested we should ingest about 10 parts of water, that is, if a gel contains 30g of carbohydrates, we must accompany it with 300ml of water, however, there are gels that have a higher proportion of water to avoid so much fluid intake during exercise. Example: Hydro Energy gel.
How often to take them?
The recommendable thing is take them every 45-60 minutes. The speed at which you are able to digest and process the gels plays an important role in how often you should take them, so be careful not to overload your stomach.
The other aspect to keep in mind is that You can train your gastrointestinal tract. Therefore, if you consume gels in training, especially at fixed intervals just as you will in competition, your body will learn to tolerate gels more.
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