Energy gels may be completely new to you, or you may have come across them before when learning about the best ways to fuel your long workouts. Many athletes swear by energy gels and use them regularly to improve their performance and reduce muscle fatigue. In this article, we look at the pros and cons of energy gels and whether they’re suitable for your needs. 

What are energy gels?

Energy gels are exactly as the name suggests, energy in the form of a gel. The primary aim of these gels is to give the body a quick form of carbohydrates that can be used to provide your muscles with energy. In addition to carbohydrates, some also contain other nutrients, such as caffeine and electrolytes, which can help further enhance your performance. They often come in single servings that can easily be carried in a pocket or running vest when taking part in a long-distance event.

Pros of energy gels

There are several different benefits of energy gels which make them very popular amongst athletes that compete in long-distance endurance events. Firstly, they’re very convenient and easy to consume on the go; unlike eating food, athletes don’t need to stop or even chew to give their bodies a boost of energy. They can just place an energy gel in their pocket and, when it's needed, deposit it in their mouth. Secondly, they provide athletes with a quick source of energy and a much-needed boost when they’re beginning to feel fatigued during any event. This can help them push themselves further and harder to get ahead of the competition or beat their personal best time. Thirdly, you can buy a whole range of energy gels from different businesses, each with its own formula and ingredients. By testing out different gels, athletes can find the one that’s best for their particular needs. Finally, energy gels are designed for easy digestion, unlike eating other foods during exercise, which can lead to bloating and issues with performance. 

Cons of energy gels

Here are some of the cons of energy gels. Energy gels are mainly sugar based and don’t often provide the body with the full spectrum of nutrients needed to stay healthy. Consuming too much sugar can lead to unpleasant side effects such as nausea and headaches. In addition, energy gels shouldn’t be relied upon as a sole form of nutrition; athletes need to combine consuming an energy gel with nutritious food before and after exercise. Some people also find that energy gels can cause diarrhoea, bloating and nausea if their body isn’t used to them. If this happens, it can reduce the performance of the athlete and potentially leave them feeling disappointed. When athletes rely on energy gels regularly, it can increase the cost of their activity significantly as they can be quite expensive to purchase.

Choosing an energy gel

There are so many energy gels available it can be hard to figure out which one you should purchase. Many athletes find it useful to try different brands before settling on one that they prefer. They will all taste slightly different and will have a different effect on your stomach; trying a range of energy gels is a good way to narrow down your search. Reading the ingredients list will also help you to find the right energy gel; some include ingredients such as caffeine or electrolytes, and you may want to avoid these or add them to your body to improve performance. Reviews and recommendations from other athletes can also be useful when choosing energy gels; although everyone is different, you might find that the same product that works for a similar athlete will also work for you when you’re training. You may also need to experiment with the amount of energy gel you consume; always start off with a small dosage and gradually build it up; this will help your stomach get used to digesting high levels of sugar. Once you find an energy gel that works, it's good to stick to the same brand, this will minimise negative stomach issues, and you can also save money by buying energy gels in bulk directly from the manufacturer.