Sports gels are a fast acting, easy-to-digest source of carbohydrates when an athlete is on the move. Sports gels are highly concentrated carbohydrates (60-70%) which are typically available in small sachets as a liquid gel that can be easily digested. They are composed of carbohydrate in the form of glucose, sucrose, maltodextrin or fructose and can also contain other ingredients such as protein, medium chain triglycerides (MCT oils), caffeine and electrolytes.
There are a number of proposed athletic benefits of using sport gels such as:
How much do we need?
Current recommendations suggest that carbohydrates should be consumed at a rate of 30-60g per hour during exercise, when the activity is >60 minutes. This can increase to <90g per hour during higher endurance events.
How to take:
Practice taking and using sports gels in training sessions to understand their effects, beneficial or adverse, on you personally. Best practice is to take gels with an adeuqaute amount of water (200-300mls) to dilute the contents in your stomach. Check out Sports Gels