How to Choose an Energy Gel

ou've just run past the 10-mile marker and now you need an energy boost. Gels are the answer! These are the most convenient source of quick energy for runners or anyone who is literally "on the go."

How Do Gels Work?
Gels are packed with carbohydrates to help sustain your energy levels for peak performance. Once the gel is consumed, it breaks down the carbohydrates (usually maltodextrin or brown rice syrup) to glucose, sending them to your muscles to burn as fuel. The result: fast energy during your activity.

Gels are best consumed for additional calories and energy needed for exercise that lasts 2 or more hours. They are not meant as a food substitute, but rather as a supplement to help extend your energy level. Make sure you drink plenty of water to keep hydrated and prevent against possible upset stomach when consuming gel products.

Choose Gels Based on Their Nutritional Content

Calories

Most gels contain between 100 and 110 calories. The more demanding the level of your activity, the more calories you should consume.

Carbohydrates

Gels vary from 20 to 28 grams of carbohydrates per serving. The more strenuous your activity or the longer the duration, the higher level of carbohydrates you need.

Antioxidants

As your body burns more vitamins and minerals through exercise, look for gels with higher vitamin contents such as C and E. These are considered antioxidants and may help reduce the risk of heart disease.

Electrolytes

Potassium, sodium citrate and potassium chloride are examples of electrolytes. These are essential in metabolizing carbohydrates and for the proper functioning of muscles.

Amino Acid Blends

Leucine, Valine and Isoleucine are often added to gels. These are basically proteins which are broken down and used by the body to help construct and maintain muscles.