Running Times' Guide to Sports Drinks and Gels
Don't Leave Home Without Them
By Suzanne Girard Eberle
As featured in the July August 2001 issue of Running Times Magazine
Liquid Food Supplements
A newer generation of sports drinks can be thought of as "liquid energy bars." These high-carbohydrate drinks generally contain significant amounts of protein, small amounts of fat and varying amounts of vitamins, minerals, electrolytes and other less-proven ingredients, such as herbs and metabolites. Rich in calories, these beverages can be consumed immediately following exercise, especially by those athletes who have no appetite for food after a race or workout. Consistently consuming carbohydrate (at least one-half gram per pound of body weight) within 30 minutes of finishing exercise helps to facilitate muscle glycogen replenishment and reduce stress on the immune system. Recent research suggests that ingesting a small amount of protein post-exercise can further aid in recovery.
Available in a variety of flavors, these beverages come as liquids or mix-it-yourself powders. These products are also helpful for runners who can’t tolerate solids pre-exercise (especially as a pre-race breakfast) or as a convenient snack or mini-meal on hectic days or days spent traveling when it’s difficult to maintain a regular eating schedule. Ultra runners can also experiment with ingesting these beverages during exercise to help meet the high caloric demands of prolonged training runs and races.
Energy Gels: The Ultimate Fast Food
Energy gels provide a fast-acting, easy-to-digest source of carbohydrate when you are literally on the move. A mix of simple and complex carbohydrates and water, gels provide more energy (calories) per ounce than sports drinks and they are easier to digest than solid food. Consumed every 30 to 45 minutes during longer training sessions and races stretching past 60 minutes, gels help to delay muscular fatigue, raise your blood sugar level and enhance performance. In fact, runners often report feeling a psychological boost in as quickly as five minutes after consuming gel, thereby making physical undertakings seem easier.
Available in an array of flavors, energy gels also typically contain varying amounts of electrolytes and other "non-essentials" such as herbs and caffeine. Find a brand and flavor that tastes good and has a consistency you can stomach. Establish your gel-sucking habits as you train, including consuming several gulps of water each time you consume gel to minimize gastrointestinal discomfort and enhance absorption.
Keep in mind that in controlled amounts, caffeine ingested during exercise has not been shown to cause dehydration and it may improve your performance in endurance activities. Read labels and ingredient lists carefully, however, if you wish to avoid caffeine or other unwanted ingredients. What one competitor finds beneficial can cause disastrous side effects, such as abdominal discomfort or diarrhea, for another. For comparison, a 6-ounce cup of brewed coffee contains on average 85 mg of caffeine.