nutritionWhy do energy gels upset my belly?
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Why is it that it's recommended that I keep taking gels every 20 mins or so during long runs but when I do that I get gastric distress?
By paddy maloney – about 2 years ago
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So the idea of the gels is to give an immediate release of energy, not a sustained release. Think about your energy systems.
1. Anaerobic creatine phosphate system (first 10-15 seconds of intense exercise)
2. Anaerobic lactic acid system (say 4-5 minutes of intense exercise)
3. Aerobic energy systems ongoing
So scientifically, energy gel can't give you back your 2 anaerobic energy systems so why give yourself that insulin spike, sugar high, sugar low, then an upset stomach. Why not simply figure out what you can do to get your energy sustainably released for that period of exercise?
I can't tell you specifically why it upsets your stomach, I've tried them before (as I try most sports supplements so I can be objective with my views) and I never got stomach upset. Maybe you are experiencing something called dumping syndrome (feel free to ask what that is as a new question!).
Health and Fitness Doctor
i did ask about long runs and the quote from you "Why not simply figure out what you can do to get your energy sustainably released for that period of exercise?" confuses me because i was trying to do that by taking the gels regularly?
long runs are,to me anyway,90 mins and beyond.i thought there was evidence that drip feeding(regularly taking)isotonic supps etc helped sustained release energy?
For my prolonged exercise activities which included continuous runs up to 60mins, I simply couldn't use energy gels. I had a "sugary" high, then a low, and then the feeling of extreme hunger. I recognise that sipping isotonic solutions during prolonged exercise is beneficial, but in the absence of leading to a potential issue that will effect performance such as gastric problems.
Health and Fitness Doctor
As Dan suggests, just try other sources. The research says you don't need anything performance-wise during aerobic exercise until after the 60 minute mark, at which point sipping the isotonics increases hydration and can replenish energy (and is especially important in the heat).
If heat isn't an issue, you can do Gummy Bears, Jelly Beans, isotonic drinks, white bread, etc...
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Health and Fitness Doctor
is it possible that some are isotonic and some or hypotonic?
i think i am right in saying that too concentrated a solution of sugars /simple carbs can cause belly upset?
i take and agree with marks point about research showing its necessary to take on fuel after a certain point (as pre session food only lasts so long no matter how you plan the sustained release).alternatives for isotonic refuelling are obviously worth considering but think the gels are popular because of the quantity of gummy bears etc that would have to be carried and also the ease with which they can be swallowed.
just a clarification- i am only talking about 90mins plus of exercise here..........
however, there is research to show that high carb solutions held in the mouth for a short time increase performance even in sessions of 30 to 60 min duration.........prob another discussion tho. thanks gents