How do energy gels work and how much do you need? Read on for our guide to these pouches of rocket fuel
WHEN TO USE ENERGY GELS
There are lots of energy gels on the market, containing varying amounts of carbohydrate, often a modicum of electrolytes and sometimes caffeine. They’re perfect on the run as their consistency means you can consume them without water and they’re easily digested, even when your body’s bouncing up and down. They can also be used on the bike, though energy bars or rice cakes can provide a solid break from liquified offerings.
If you go for caffeinated, do so judiciously. Around 20-30mins before a tough section of the race, like a stiff climb, is the ideal, and don’t overdo them as there’s a fine line between caffeine boosting performance and the shakes.
HOW ENERGY GELS WORK
Here we need to begin with an understanding of the body’s energy systems. Like an engine, muscles convert chemical energy into kinetic energy. It achieves this transformation via three energy systems – two anaerobic, one aerobic – the duration and intensity of cycling dictating which one dominates. For each, the source of power to contract the muscle is adenosine triphosphate or ATP.
The first system, creatine phosphate, produces enough energy for around 10 seconds of hard effort and uses ATP in the muscle. But it’s the next two we’re interested in as, whether it’s through anaerobic glycolysis (creating energy without oxygen present) or aerobic respiration (creating energy with oxygen present for a near unlimited supply of energy), ATP’s made via breaking down glucose.
Sufficient glucose present plus an easy tempo and your limbs will keep on moving. But up the intensity and you start burning through not only your blood-glucose stores but also glycogen, which is glucose stored in the liver and muscles. How much you pack away is down to genetics and fitness but is around 300-500g. As each gram generates four calories of energy, that’s as little as 1,200 calories for harder efforts. Which is where energy products come in, including gels, as they deliver a much-needed top-up.
HOW MUCH DO YOU NEED?
It’s mainly about digestion. This process starts in your mouth via an enzyme called amylase. You then swallow the slightly digested gel down your oesophagus that transports it to your stomach. This senses the carbohydrate composition. If it’s a more complex solid content, like an energy bar, it’ll sit in the
