Energy gel or carbohydrate drink: how to fuel a long-duration activity

For a short, easy session, water and a normal meal are often sufficient. As the duration or intensity of the exercise increases, consuming carbohydrates during exercise can help maintain performance. The choice between a gel and a drink depends mainly on the amount of carbohydrates, the water available and how well your stomach copes with them.

Gel: concentrated and easy to carry

A gel provides a concentrated dose of carbohydrates. It should generally be taken with water, unless otherwise stated. If taken without liquid by someone with a sensitive stomach, it may taste too sweet or cause digestive discomfort.

Carbohydrate drink: energy and hydration in one

A drink spreads the carbohydrates over several sips and can also provide electrolytes. It becomes less practical if you have to carry a large volume or if the concentration is too high.

Think in terms of hours

Don’t just count the sachets: add up the grams of carbohydrates in the gel, drink and food. Your requirements increase with the duration, intensity and level of your training. Start modestly and practise your nutrition strategy during training sessions; never try it for the first time on the day of the competition.

The Applied Nutrition cola-flavoured endurance gel Comes in a portable format. To prepare a drink, CarbX Orange Burst 1,2 kg allows you to adjust the quantity to fit the water bottle.

Three-session trial programme

1. Try a small amount mixed with water on a familiar route.
2. Take note of energy levels, thirst, nausea and bloating.
3. Adjust the quantity and timing gradually.

Sources

• NIH ODS — supplements and sporting performance
• ACSM, the Academy of Nutrition and Dietetics and Dietitians of Canada — nutrition and sports performance