How to Use Energy Gels?: A Guide to Timing, Dosage & Strategy
For endurance athletes, following a consistent fueling strategy is vital for sustaining performance during longer races and training schedules. In this context, carbohydrates are often a key fuel for prolonged exercise. Energy gels offer a convenient way to consume carbohydrates during or before a training session or race day.
On days where carrying food or liquids doesn’t seem practical, products like Energy Gels, by Kinetica Sports, can be incorporated in a broader fueling strategy to keep your energy levels stacked up.
When it comes to energy gels for beginners and seasoned athletes, it is essential to understand key elements like how much to consume, when to consume and whether you should choose energy gels with or without caffeine. A current sports nutrition guideline clearly states that carbohydrate intake often depends on activity rather than a one-size-fits-all approach. So, whether you are looking to fuel up for a long run or to improve your performance in a training session, this blog is all about energy gels, strategy and the right time and way to consume this supplement.
What are Energy Gels & How do they Work?
Simply put, energy gels are concentrated carbohydrate products that are designed to offer a convenient source of fueling during exercise or on race days. These supplements are particularly useful for endurance activities where athletes prefer consuming carbohydrates without having to consume food in larger amounts.
Scientifically, carbohydrates are an important source of energy for prolonged or highly intense physical activities. As exercise starts getting intense or prolonged, maintaining carbohydrate availability in the body is essential to keep your energy levels stabilised. This is why carbohydrate-based supplements are preferred in endurance fueling strategies.
Another thing to remember is that not all energy gels offer the same amount of carbohydrates. Therefore, before you make a purchase, always check the nutritional information on the product to check the carbohydrate amount per serving. Furthermore, some gels may even offer additional ingredients like caffeine, which can be a great choice for athletes planning to work on their concentration and focus.
Energy gels, by Kinetica Sports, are available in two formats: with and without caffeine. These gels are also available to shop online in different flavours.
How Much Energy Gels Should I Take?
There is no cookie-cutter answer for this one. In fact, a good starting point is working out how much carbohydrates you need every hour to understand how many energy gels you need to consume for an endurance activity.
For prolonged training or activities, studies recommend taking about 30-60 grams of carbohydrates per hour, while some athletes might even prefer taking 90 grams of carbohydrates every hour.
Defining the right amount of carbohydrates depends on a number of factors, including exercise duration, intensity, individual tolerance and more. When it comes to answering the question: “how much energy gels should I take?” the answer depends on the nutritional information on the pack.
For instance, Energy Gels by Kinetica Sports offer 24 grams of carbohydrates, along with Vitamin C.. Moreover, Energy gels with caffeine offer 105 mg of caffeine as well, along with carbohydrates, Vitamin C.. Together, they offer a good source of carbohydrates, essential vitamin C , and caffeine..
The number of gels you need may also depend on the duration of your exercise, as longer sessions may require a higher carbohydrate intake.
When to Take an Energy Gel?
Once you have figured out how much carbohydrate and caffeine you might need, the next step is to know when to consume an energy gel. When it comes to sessions that stretch longer or are highly intense, carbohydrate intake is generally planned throughout the day rather than only consuming it when you feel low. Studies suggest that consuming carbohydrates at regular intervals during prolonged training sessions can help athletes meet the high demands of the session.
Before Exercise
Whether you are planning to use an energy gel before a marathon or demanding training, the choice depends on the overall fueling strategy.
If you have already had something to eat before your training, an energy gel might not be necessary. However, these gels can be a convenient source of carbohydrates during longer training sessions.
During Exercise
When it comes to longer sessions, consistent carbohydrate intake should be considered. For instance, if you are going on a 2-hour run and your fueling strategy is consuming 60 grams of carbohydrate per hour, you can divide the intake across hours rather than consuming it all at once.
Energy gels, by Kinetica Sports, can be taken during exercise to support carbohydrate intake. You can also go for energy gels with caffeine to further work on your concentration, focus and reduce perceived fatigue.
How Often to Take Energy Gels?
The frequency depends on the amount of carbohydrates you need rather than counting the number of energy gels.
For instance, if you need to consume 60 grams of carbohydrate every hour and your gel provides 30 grams of carbs, you need to consume two energy gels at each hour to fuel up with your carbohydrate needs.
Using energy gels, rather than other sources of carbohydrates, allows you to precisely calculate the amount of carbohydrates you are consuming, making it easy for you to track your consumption.
When it comes to answering- how often to take an energy gel?- the answer, thus, depends on your carb intake. A 2-hour run equals two energy gels, one before and one during the race, to keep you all fueled up.
Do You Need Water with an Energy Gel?
Energy gels and hydration often go hand in hand., If you are using energy gels by Kinetica Sports, you don’t need to consume them with water. However, hydration should be a vital part of your fueling strategy.
In addition, you may also consume water right after an energy gel. This is because energy gels are concentrated sources of carbohydrates. Studies suggest that consuming gels with water, wherever convenient, should be considered, as it also keeps your hydration strategy in place.
This, however, does not mean that you need to consume energy gels with water. Energy gels, by Kinetica Sports, can be consumed without water. These gels are available in different flavours and forms (with and without caffeine).
Wrapping It Up
Using energy gels effectively is all about matching your carbohydrate intake with the demands of your training session. Always keep your carbohydrate intake in check to understand how many energy gels you should consume before and during a training session.
