Energy Gels & Compots

What are energizing gels?

First of all, it's important to know that energy gels are sports nutrition products that can be used by any type of athlete. They are exogenous energy substrates that provide carbohydrates mainly during physical effort, to limit glycogen depletion. You can recognize them by their sweet, viscous texture, rich in the carbohydrates needed to give you a boost.

Energy gels and compotes, like salted energy bars, electrolyte drinks and energy purees, are recommended for a wide range of sports, including hiking, ultra-trail, running, cycling and endurance sports.

Leading brands include Maurten, Näak, Overstim.s and Baouw.

Why use energy gels and compotes?

During intense physical activity, it's a good idea to play around with the products you consume by adding liquids, energy gels or compotes. This allows you to modulate the pleasure to avoid nausea, and to provide your body with a maximum of nutrients used during the effort, to delay the depletion of your reserves as long as possible. Energy gels and compotes are easy to digest, as they require no effort to chew or digest.

The fast sugars they contain will give your body a boost. In addition, the regular intake of carbohydrates in energy gels and compotes is an undeniable advantage, as it slows down glycogen depletion. This in turn helps your muscles produce the energy they need for intense activity. However, it is not advisable to consume too much of these foods to avoid a hypo/hyperglycemic effect, which could tire your body.

How to eat them and how often?

Energy gels are best consumed in a few sips. In general, we recommend taking 25 to 30 grams of gel per dose. This is equivalent to taking one every 45 minutes. For rides lasting more than 3 hours, we recommend starting with a compote and finishing with a gel for the last two hours. Don't hesitate to take a dose of 25 or 30g, preferably when you start a descent. This way, your body will easily absorb the gel during the descent, giving you the energy you need to tackle the next climb.

Nevertheless, it is advisable to take a bottle of water or a sports drink after consuming gels or an energy compote. This facilitates absorption of the various foods. Before adopting energy gels, consider testing them during your training sessions to determine their effect on you. Vary them to determine which is the most suitable in terms of taste and assimilation. This is a crucial exercise, enabling you to note not only the exact number to consume, but also the ideal frequency for your body.

Some basic information on energy gels and compotes

The first thing to remember is that energy gels and compotes are indispensable. However, they can't match the nutritional properties of energy drinks. You'll need to consume an energy gel twice to achieve the carbohydrate intake of energy drinks.

You're probably wondering whether they contain fewer carbohydrates than energy drinks. In fact, energy gels offer small doses of carbohydrates that will compensate for all the physical and muscular losses associated with exercise. However, the main advantage of these foods is that they are easy and light to carry.

Energy gels should not be overlooked either. They remain a one-off energy boost and can be topped up during sporting activity. Energy gels can also be used to supplement meals.

Although these foods have important advantages, they can also have certain disadvantages. First of all, they have a pasty texture that is not necessarily appreciated by athletes. If this isn't the case, you won't find it easy to consume them during intense activity. They can also be much more intestinal discomforting than energy drinks and bars.

How to recognize a good energy gel?

Like an energy bar, a good gel or compote should contain sufficient carbohydrates, sodium and vitamin B1. All gels contain these three basic ingredients, but only their balance determines their quality. A good energy gel must also have other nutritional qualities.

For example, the right amount of magnesium ensures smooth muscle contractions without harming your body. Magnesium-rich gels also facilitate the transmission of information to the brain via nerve impulses. A constitution rich in potassium improves the body's replenishment after heavy physical exertion. A good energy gel helps your muscles work more efficiently. Finally, energy gels rich in vitamins C and E are the best choice.

In short, it's a good idea to opt for an energy gel that contains a balanced amount of carbohydrates, sodium, magnesium, potassium and, above all, vitamins B1 to E.

Energy gels and compotes come in a variety of textures, tastes and effects, in addition to their rich composition. They are light and easy to use. They're also easy to digest. So you can take them with you wherever you go.

Don't hesitate to combine them with energy drinks for balanced, effective energy intake. If you're a keen sportsman, it's a good idea to try out several energy gels during your training sessions, so you can choose the one that's most effective for your sporting activities.