Energy Gels in Training - Fast&Up


Long distance athletes use many useful tools for endurance. Some of these help to pace accurately and others prevent chafing. Nutritionally speaking, gels are an excellent fuelling tool for endurance runners, can enhance the performance by maintaining consistent blood sugar levels and preventing brain fog and hitting the wall due to glycogen depletion in the later miles.

Humans store about 90 -120 minutes of glycogen for performance at an effort level of 70-75%. The faster one runs, the faster glycogen is burnt. Running beyond that time without supplemental glycogen via gels or sports drinks or other sources can cause light-headedness, lead legs and brain fog, especially if running at a hard effort. 

The brain and body rely on the efficiency of glycogen and when it runs out, haziness and confusion creeps in. It is essential to fuel the brain and body during long workouts and races to maintain even levels of blood sugar and quick burning fuel to get through the event optimally. But always keep in mind that gels are meant to be a supplement, not a meal.  The time and required quantity depends on a person’s weight and speed.

A bicycler drinking energy gel

How to use gels in training:

·         Carry the gel in your water pack or safety pin them to the inside the running shorts.

·         Do NOT consume it with a sports drink as it will increase the sugar concentration, slow absorption and may cause stomach upset.

·         The recommended guideline for fuelling during endurance events is 30-60 grams of carbohydrate every hour. There is a range mainly due to body weight and effort level.

·         Most gels contain 25-30 grams of carbohydrate. At full concentration, sports drinks provide about 12-15 grams of carbohydrate per 8 ounces. If consuming sports drink at full strength every 20 minutes one can consume 40-45 grams per hour [6-8 ounces per serving]. If alternated, water with sports drink, it would be less and in the 20-30 grams of carbohydrate per hour category. This is one reason why if using a sports drink, that the gel is a "condiment" for fuelling options rather than a staple.  It is important to include the carbs from all the fuelling sources.

·         Experiment with various concoctions of sports drink, water and gel. Everyone is different and it is essential to find out what works best. 

FAST&UP ENERGY GEL is a unique combination of Maltodextrin and Caffeine in a compact and easily transported form to help provide an instant energy boost of approximately 102 Kcal in a single serving gel sachet. It is the best energy gel for runners. With the proprietary Liquigel technology, FAST&UP ENERGY GEL helps ensure quick absorption for a power-packed and unmatched performance. Fast&Up Energize delivers a substantial amount of carbohydrates in a compact and easily transported form, providing a boost of energy fuel in a single serving. 

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Fast&Up Enegry Gels

Andrea Fernandes

-Expert and Writer

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