Energy and sports gels for running and cycling

WHAT ARE ENERGY GELS?

Energy gels are the great allies of runners and cyclists, especially in long-term competitions in which glycogen stores need to be quickly replenished to obtain sustained energy without wasting a single minute.

They provide fast assimilation carbohydrates, replenish minerals and electrolytes. By taking energy gels we are able to delay the onset of fatigue as much as possible and prevent the muscles from suffering during long workouts, thanks to the instantaneous replenishment of glycogen.

WHAT ARE ENERGY GELS FOR?

• Greater energy: they provide an energy supply quickly, although we must bear in mind that it is not instantaneous since there is an absorption time that must pass before they reach our bloodstream. This absorption time will vary depending on each person.
• Delaying the onset of fatigue: in addition to providing energy, it contributes to the feeling of tiredness appearing later.
• Replenishment of glycogen stores: so that it avoids a possible hypoglycemia during exercise.
• Greater hydration thanks to the contribution of electrolytes: in addition to providing us with energy and keeping us active, it allows us to stay hydrated during sports or during a competition.

HOW TO TAKE ENERGY GELS?

The energy gels must generally be taken in efforts lasting more than an hour, every hour, approximately. This amount may vary depending on the level of demand and the type of gel in question.

The gels are usually taken with water to facilitate their intake, although there are certain gels with a more liquid texture, which can be taken without the need to accompany them with liquid.

Sports gels usually have a version with and without caffeine, so you can combine them according to your needs, although it is normal to alternate a gel with and another without caffeine, or leave the gel with caffeine for the last stretch of training or competition.

The function of energy gels is similar to that of energy bars, so taking them can be alternated with taking a bar without any problem.

HOW TO CHOOSE YOUR ENERGY GELS?

If you want to reach the maximum in your training, you must choose the best energy gel for you:

• Energy Gels with Stimulants: caffeine or green tea act by accelerating thermogenesis and increasing performance and mental acuity. If we add to this fast-absorbing carbohydrates and vitamin complexes, they provide extra sustained energy.
• Stimulant-Free Energy Gels: If you are sensitive to caffeine, train at night, or take a pre-workout with stimulants separately, think no more, this is your best option.

Let yourself be conquered by the jelly bean formats or by the classic gels with explosive flavors.

WHAT ARE THE BEST ENERGY GELS?

It is difficult to choose just one but we do know which are the star brands and their benefits:

• Bio Energy Gel 226ERS: They only use all-natural ingredients that are low to no added sugar and are gluten free.
• Victory Endurance Energy Boost: Composed of BCAA's and amino acids (L-Arginine and Taurine). Ideal for long distance sports, reduces fatigue.
• Powerbar Powergel Original: It is a brand with a wide variety of flavors, with an extra caffeine. In addition, it is suitable for vegans.
• SIS GO Energy + Caffeine: The range free of lactose, gluten, wheat or nuts.
• High5 EnergyGel: It has a light consistency and does not need a lot of water. Suitable for vegans.
• Amix Performance Energy Gel Rock's: Very good composition of nutrients with the extra of caffeine to reduce the feeling of fatigue.

WHAT TYPES OF ATHLETES ARE ENERGY GELS RECOMMENDED FOR?

These gels are recommended for those athletes who do sports regularly and in endurance activities or in medium or long distance runs.

An example is long-distance athletes, since their energy demands are higher than other athletes, apart from the intensity of their training, because they tend to have the body subjected to high levels of effort for a long period of time.

This is why for beginner athletes or people who have never practiced sports, but who have decided to face challenges such as the Camino de Santiago, it is not necessary to introduce this type of sports supplement into their routine.

WHAT ARE ENERGY GELS COMPOSED OF?

They are mainly composed of carbohydrates that have a high glycemic index so that they provide sucrose, dextrose, glucose, etc.

However, we can also find in its composition B vitamins, antioxidants, amino acids, minerals and caffeine.

It also has fructose, which, although it is a carbohydrate with a lower glycemic index, will be very useful over long distances as it provides energy, but in a more contained way.

WHERE TO BUY THE BEST ENERGY GELS?

If you want to buy energy gels to increase your performance, whether you are a cyclist, a runner, you practice team sports or prepare for a marathon, we recommend the Victory Endurance , 226ers , PowerBar or Nutrisport brands, which you will find at Bulevip at the best price guaranteed.

BIBLIOGRAPHIC REFERENCES

Frayn, KN, & Karpe, F. (2014). Regulation of human subcutaneous adipose tissue blood flow. International Journal of Obesity , 38 (8), 1019–1026. https://doi.org/10.1038/ijo. 2013,200
Sbarbati, A., Accorsi, D., Benati, D., Marchetti, L., Orsini, G., Rigotti, G., & Panettiere, P. (2010). Subcutaneous adipose tissue classification. European Journal of Histochemistry: EJH , 54 (4), e48 .
Schulz, TJ, & Tseng, Y.-H. (2013). Brown adipose tissue: development, metabolism and beyond. The Biochemical Journal , 453 (2), 167–178.