How does energy gel work?

Energy gels are dietary supplements particularly popular among athletes and those engaging in intense, long-lasting physical activity. Properly consumed before a workout, energy gels help maintain adequate energy levels during exercise, delaying fatigue and improving physical performance.

In today's article, you'll learn exactly how energy gels work, what ingredients they most often contain, and when they're best used. Read on to learn more!

Energy gel – what is it and how do they work?

Energy gel – what is it? The answer to this question is quite simple! Energy gel is a dietary supplement that provides a concentrated source of energy in the form of easily digestible carbohydrates. Simple sugars, such as glucose and fructose, are quickly absorbed by the body, while complex sugars, such as maltodextrin, release energy more slowly. This allows energy gels to provide both an immediate energy boost and long-term energy support. Many people also wonder how quickly an energy gel works. This depends on the ingredients, but generally, its effects can be felt almost immediately because it delivers carbohydrates in a form that requires minimal digestion.

During prolonged physical exertion, such as intense endurance training, carbohydrates are the energy source that determines performance. During rest, muscles create energy reserves by storing carbohydrates in the form of glycogen. The more glycogen you accumulate before training, the longer you can sustain high-intensity exercise and increase your performance.

How exactly do energy gels work? Why might supplementing with an energy gel before a competition be a good solution for athletes? During training, the body uses energy reserves in the form of glycogen stored in the muscles and liver. When these stores are depleted, blood glucose levels drop, leading to fatigue and reduced performance. Consuming an energy gel at this time helps raise blood sugar levels, providing the body with the necessary energy for continued exertion.

Composition of energy gels – what can we find inside?

Energy gels most often contain:

• glucose and fructose – simple sugars, quickly absorbed by the body; maltodextrin – a complex sugar that breaks down more slowly, providing energy for longer;
• saccharin – i.e. sweetener;
• amino acids – used to regenerate muscle tissue, protect against catabolism and accelerate repair processes.

Additional ingredients of energy gels

In addition to the primary carbohydrate source, manufacturers enrich gels with many additional substances. Their selection depends on the product's intended use and the individual needs of the athlete. The most common ingredients include:

• caffeine – stimulates the central nervous system, which delays the feeling of fatigue and improves concentration during activity,
• Electrolytes (sodium, potassium, magnesium, calcium) – essential for regulating the body's water and electrolyte balance. Their loss through sweat leads to dehydration and muscle cramps, and supplementation helps prevent this.
• beta-alanine – an amino acid that helps neutralize lactic acid in muscles, which delays their acidification and prolongs effective exercise,
• B vitamins – support energy metabolism by participating in the conversion of carbohydrates into glucose, which is fuel for muscles,
• L-carnitine – is responsible for transporting fatty acids to the mitochondria, where they are converted into energy,
• glycerol or glycerin – compounds that support water retention in the body, delaying dehydration and improving performance,
• plant extracts (ginseng, guarana, maca) – these are natural adaptogens and stimulants that can support performance and increase resistance to physical stress.

Additionally, many gels also contain substances responsible for the product's flavor, consistency, and stability, such as citric acid, malic acid, xanthan gum, carrageenan, modified starch, natural flavors, colorants, and sweeteners, including sucralose and stevia. The choice of a specific variant depends on the individual needs and preferences of the person taking the gel.

Who should take energy gel and when?

Energy gels are primarily intended for individuals engaging in prolonged and intense physical activity. Using them during such activities helps provide a rapid energy boost, which can significantly improve athletic performance and overall body performance. Their role becomes especially important during any activity that leads to the depletion of glycogen stores in the muscles and liver. Even seemingly unsportsmanlike activities like mountain hikes or long walks provide opportunities for this type of supplementation.

Who can use energy gels?

Energy Gels for Runners and Professional Endurance Athletes – The primary target group for energy gels are professional athletes participating in endurance sports such as marathons, half marathons, triathlons, and long-distance cycling races. For them, energy gels are an essential piece of equipment, guaranteeing the right amount of energy in the shortest possible time. A special-purpose sachet, a source of sugars, helps them maintain high performance and achieve peak results.

Endurance enthusiasts – a good energy gel is also recommended for those who run long distances for pleasure and those just starting out. Similarly, providing a large dose of carbohydrates makes it easier for amateur cyclists to cover long distances. Gels extend the intensity and duration of physical activity for amateur runners and those who enjoy other sports.

Although the groups mentioned above are the main recipients, energy gels can also be used for other activities that use glycogen stores, even if they are not typically associated with competitive sports, for example mountain hiking or long hiking trips.

When to use energy gels?

There's no single answer to the question of how to use energy gels. Much depends on the individual user's situation. During prolonged exercise, the use of energy gels should be considered for physical activities lasting at least an hour and with intensity high enough to deplete the body's energy reserves.

In moments of crisis – when you begin to feel significant fatigue and a decline in performance. Providing quickly absorbed energy during exercise will allow you to continue training at the appropriate intensity.

Regular energy supplementation – during competitions or long training sessions, cyclical intake of energy gels designed for active people will enable you to naturally recharge and prevent sudden drops in performance.

Now that we know what energy gels are and how to use them, it's worth considering when is the best time to use them!

Energy gel before, during or after exercise?

Energy gels are a useful tool for athletes and physically active individuals, especially during long and intense training sessions or competitions. How should you consume an energy gel before, during, and after exercise?

Energy gel before the start

Consuming an energy gel 10-20 minutes before warming up gives your body time to convert carbohydrates into energy. This can be especially beneficial if you haven't eaten enough in the hours before your workout. The simple carbohydrates contained in the gel will then allow for an optimal start to physical activity.

During exercise

For prolonged exercise, general recommendations suggest consuming 30-60, or even up to 90 grams of carbohydrates per hour, depending on training intensity and individual predispositions. The frequency of gel use depends on the individual's needs, the rate of nutrient absorption, and the specific activity. However, they are most often taken every 30-45 minutes for exercise lasting longer than an hour. Remember to test your chosen nutritional regimen during training before implementing it in competition. Below are general timeframes for selected disciplines:

• Regular consumption during activity – during marathons, long bike rides, triathlons or intense strength training, it is recommended to consume energy gels at regular intervals to maintain a constant blood glucose level and ensure energy supply.
• In the case of energy gels taken during long hiking trips or mountain hikes, take 1 gel every 60-120 minutes.
• Individual sports, e.g. tennis, squash, badminton, fencing – 1 gel every 30-45 minutes.
• Team sports, fitness, martial arts, water and winter sports – 1 gel every 30-60 minutes.

After exercise

Although energy gels are primarily used during exercise, they can also help you quickly regain energy after an intense workout. Consuming a gel immediately after exercise will speed up the recovery process by quickly delivering carbohydrates to your muscles, which are then converted into glycogen. Gels also replenish lost vitamins and minerals during intense physical activity.

Energy gel – how to use?

Mastering how to use energy gels in practice is essential for the desired results from supplementation. Above all, choose a gel that meets your needs – it's not just about its composition, but also how your body tolerates it. It's also important to always wash down the gel with water, even if the manufacturer claims otherwise. Water aids in carbohydrate absorption and prevents dehydration. The most important piece of advice, however, is to conduct testing. Before a competition, always test your chosen gel, its taste, consistency, and frequency of use during training to avoid unpleasant surprises on race day.

Contraindications to the use of energy gels

Although gels are generally considered safe for healthy individuals, there are certain situations in which their use requires caution or is contraindicated. People with sensitive digestive systems or a tendency to diarrhea should pay particular attention to this issue due to their high sugar concentration.

The high content of simple carbohydrates makes these gels unsuitable for people with diabetes and glucose metabolism disorders, as they can lead to sudden spikes in blood sugar levels. When using them, you should also be aware of allergies and food intolerances related to fructose, artificial colors, or trace amounts of gluten, soy, or milk. Caution is advised in cases of kidney or liver disease, other metabolic conditions, as well as galactose intolerance or sugar digestion disorders. Importantly, gels with added caffeine are not recommended for people with heart problems or hypertension. Also, remember that energy gels are not intended for children and adolescents.

Energy gel not only before the start – general tips

Using energy gels at the right times and in the right amounts can significantly improve performance and comfort during training, competitions, and prolonged exertion. The key is to tailor their consumption to your individual needs. Signals such as low energy, hunger, or fatigue indicate the need for fuel. Remember to wash down your gel with water, which aids in the absorption of its carbohydrates and prevents dehydration. Used correctly, gels provide support and help maintain performance, whether you're a competitive athlete or simply enjoy long hikes!

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