Squeezable Energy
Universally sticky and sweet,
but not all sport gels are created equal
Nutrition with Donna Marlor R.D., M.A. You can thank your editor for this topic. In an e-mail to me he wrote, "I've been trying different sport
gels during training and I noticed the directions all say something different."
Considering these convenient little packages are a pricey $16 a pound, I decided that was a good question. After all, that is an expensive bite of energy.
I can't recall the circumstances, but GU was the first sport gel product that I was introduced to. Coming from a hospital dietitian's background, my initial reaction was that sport nutrition manufacturers had come up with a "cool" product
for treating low blood sugar as opposed to the boring, medicinal-like products that my diabetic patients had been using for years. Products like Glucotabs, which are glucose tablets only eaten in emergencies.
Since I'm not diabetic, at the time I wasn't too impressed. After all, it was 100 calories worth of sickly tasting sugar paste. And the price outrageous. No thanks. I'd rather drink Gatorade for my carbo boost during a race.
But in 1999, I found myself at the starting line of the
Noquemanon ski marathon. Sibling rivalry had shamed me into entering, and emotions overruled all reasonable race strategy when my older sister passed me. After skiing much harder than I originally planned, I felt my energy flagging as I staggered into the 25K feed station. When someone handed me a Hammer Gel, I sucked it down like it was the last bite of food on the face of the earth.
Good marketing strategy, I must say, by the folks who make Hammer Gel. It worked. In fact it worked so
well I became a convert to the use of sport gels in marathon races.
But now let's get down to the rest of the story: why do sport gels work? Which is the best product? Why are the directions for use different? Let's take a closer look.
I gathered up five big players in the sport gel arena: Hammer Gel, GU, Clif Shot, Enervitene, and Honey Stinger. All of these products share some similarities in that they are a liquid carbohydrate, packaged in 1- to 2-ounce, easy-to-open containers, and
claim to provide energy.
In fact, based on the bold print hype of the packages, I began to entertain the thought that if everyone used sport gels, great "bonk" stories could possibly cease. That would limit storytelling to crashes, gear and waxing mishaps. In fact, it might even change the social culture of great marathon races. But enough conjecture. Let's talk nutrition.
Sport gel comparison
Clif Shot: The only sport gel made out of brown rice syrup, which is a
sugar made from the starch in brown rice. This natural sugar is metabolically equivalent to glucose in that it provides four calories per gram, yet it tastes only 30 percent to 60 percent as sweet. Potassium, sodium and magnesium are added to aid in energy metabolism.
Directions for use: We're advised to have one package 45 minutes before exercise and two to three packages per hour of exercise. Within 30 minutes following exercise, the directions say to have one more package, this time to
aid in recovery. And of course, always follow with consumption of water.
My comment: Brown rice syrup as a sugar source is appealing because it is less sweet and easily digested. The directions, however, are a little off. There is little scientific support for last minute carbohydrate bonuses to improve performance or endurance. After the first hour, however, ingesting 30 to 60 grams of carb can improve time to exhaustion. Three packages (90 grams) of Clif Shot are probably overkill, as
there is a limit to (about 1 g/min.) to how fast the body can utilize carb supplied by food eaten during exercise. Following Clif Shot with water is a good idea, but the relatively low sodium content of this product suggests that a sports hydration drink may be a better choice.
Enervitene: Enervitene is made in Italy and comes in a red, 2-ounce reclosable "cheer" pack. Carbohydrates are stated as supplied by fructose syrup and glucose syrup, although we aren't told how much of
each. The makers of Enervitene claim it has an "instant effect" and "sustained effect" possibly because of the differences in the way fructose and glucose are metabolized. A nice bonus with Enervitene is added B vitamins and antioxidant vitamin C.
Directions for use: We're advised to take one a half or full cheer pack (30 to 60 grams of carbs) before or during an activity, although the optimal dose for an energy supplement use is identified as "1 fluid ounce (30 g
carb) every 45 to 60 minutes."
My comment: The slower absorption of fructose may only serve to create problems with gas and cramping rather than sustained energy, so I would advise testing for personal tolerance before using this product in a race situation. As far as directions for use, stick with the optimal dose recommendations, plus add a drink of a sports hydration beverage, as this is a sodium-free product.
Hammer Gel: The makers of this product claim they use long-chain
complex carbohydrates so there won't be a wild insulin spike or "sugar crash" which is associated with "cheap, ineffective sugar." Whoa. That sentence is a mouthful to digest in itself. The ingredients are listed as long-chain maltodextrins, which are also known as glucose polymers. Because it is a long chain of glucose molecules, this carbohydrate source is less sweet tasting although it still provides four calories per gram, as does sugar, and is readily absorbed into
the bloodstream. The sweetening agent in Hammer Gel is "Energy Smart," which is actually fructose sugar from a combination of different fruit juice concentrates. Each 1-ounce serving provides 27 mg of sodium, potassium chloride and amino acids (L-Leucine, L-Alanine, L-Valine, L-Isoleucine).
Directions for use: Take one to three 1-ounce servings per hour. Drink straight, dilute it or use it to flavor other components. Use it before, during and after exercise.
My comment: Since
"wild insulin spikes" from ingesting 30 to 60 g of carbohydrate during exercise is not physiologically likely, the claims by Hammer Gel to avoid "cheap sugar" are unfounded. Well-trained endurance athletes have a wonderful mechanism for getting glucose from the bloodstream into the muscle cells for energy. It's a system for glucose transport that is stimulated by muscle contraction itself. What a great idea. No need for insulin spikes during exercise, just keep pumping and
your muscles will signal for a glucose delivery. Bottom line: if you're in the middle of a race and don't have access to Hammer Gel, do the next best thing and grab a Snickers bar. Not as quickly absorbed, but eventually it will do the job.
GU: Maltodextrins (glucose polymers) are the major carb source in GU, but there is also some fructose that acts as a sweetening agent. Antioxidant vitamins C and E are added along with low amounts of sodium and potassium. When put head to head in time
trials against sports drinks that supplied an equal amount of carbohydrate, sport gels made from glucose polymers were as rapidly absorbed and as effective in boosting performance.
Directions for use: GU makers recommend having one packet 15 minutes before an activity, every 45 minutes during an activity and to follow with water.
My comments: GU, like Hammer Gel, makes use of glucose polymers which are easily absorbed and do not cause gas or cramping. The addition of sodium aids in the
absorption of glucose but is not enough to replace sodium losses in conditions of high heat where profuse sweating occurs.
Honey Stinger: This product is made from "pure natural honey" which means it is primarily fructose sugar. Natural fructose sugar is one-and-a-half times as sweet as table sugar, and is absorbed much slower than glucose polymers from the stomach.
Directions for use: Tear off top and squeeze into mouth. May be consumed with water, other beverages, cereals,
breads or fruit.
My comments: If you're looking for a quick supply of energy during a race, this is not a good choice. Fructose sugar requires a longer absorption time, and often causes gas and bloating as side effects. The supersweet taste of honey is sometimes nauseating when exercising at high intensity. Save this product for your toast in the morning.
Hopefully this product comparison didn't leave you with more questions than answers. By now you should realize that the most
appropriate time to consume a sport gel is 45 to 60 minutes after beginning a race. Continue to supplement with one or two packages (30g to 60g carb) after every hour during exercise. Drink water or a sports hydration beverage after eating.
One reason gels are useful is they provide the minimum bonus of carb needed to make a difference in exercise performance. For me, a quick shot of gel is a sure way to get 30 grams of carbohydrate without having to drink a sweet beverage, and I don't
have to stop at an aid station to do it.
Are they expensive? Sure. But using the right sport gel at the right time can mean the difference between crossing the finish line, or getting listed as a DNF (did not finish). Three dollars may be a good deal if it means having a great race day.
Visit www.DonnaMarlor.com for answers to your nutrition questions. | |
