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Gels Part 1
All
gels are not created
equal
Following up on last
month’s article on
energy gels, this
discussion turns to
their nutritional
value and deciding
which one will work
the best for you. Gu,
PowerGel, Crank
e-Gel, Hammer Gel
and Clif Shot are
some of the most
popular gels and,
surprisingly, more
similar
nutritionally than
you might expect.
Calories
First, a review of
their calories.
Simply put, calories
are the amount of
fuel (not what kind
but how much) you
are giving to your
body. Most of the
gels had 120 or
fewer calories —
Hammer had the
fewest at 91 and
Crank had the most
at 150. So, for
someone who needs
more bang or who
weighs more, Crank
might be for you.
Carbohydrates
(Sugar)
Most
gels have around 25
grams of total
carbohydrates except
for Crank at 37.
Total carbs indicate
how many sugar
molecules you are
getting. The types
of sugars (simple or
complex) used in the
product are
important, too. A
quick scan of the
ingredients shows
all five gels are
made with complex
sugars (good stuff)
as the first
ingredient,
specifically
maltodextrin.
But
what about simple
sugars? This
question reveals
some interesting
results and might be
the best indicator
of which gel you
want. Products low
in simple sugars
help balance your
insulin release.
PowerGel, Clif and
Crank have between
7-8 grams of simple
sugar. Remember,
though, that Crank
has more
total
sugar so the
percentage of simple
sugar is actually
substantially lower.
Gu has 3 grams of
simple sugar and
Hammer has the
lowest with 2 grams.
From a percentage
standpoint, Crank
still has twice as
much simple sugar as
Hammer.
A
final analysis of
the sugar content
reveals that Hammer
has the lowest
amount of simple
sugar and Clif Shot
has the highest.
What does this mean?
For endurance
events, Hammer
should cause a
slower release of
insulin in your
body, preferable for
long events. For
shorter events, say
a 5K, you might try
Clif Shot.
Electrolytes
Electrolytes
(electrically
charged salts,
including sodium,
potassium and
calcium) are the
things that keep our
muscles and heart
functioning
smoothly. In hot
weather and times of
stress it is
extremely important
to keep your
electrolytes
balanced. Different
people lose
different amounts of
electrolytes, but we
all lose more in
heat and with
prolonged exercise.
Crank was heads and
shoulders above the
rest in
electrolytes. It
contains between 9
and 7 times what the
other 4 contain in
sodium. It also has
almost twice the
potassium of the
other gels. If you
are going long,
racing in heat or
have a problem with
cramps, Crank might
be the one for you.
Protein
Which
energy gel has the
most protein? The
answer: They all
have zero grams
because the products
are less for
recovery and more
for sustaining your
energy during an
event.
With
this nutritional
overview you can
hopefully make a
more informed
decision about what
you want to use and
when. It’s
surprising that all
of the gels’ first
ingredient was
maltodextrin – it
looks like the
writing is on the
wall and energy gel
companies see that
endurance athletes
want something for
the long haul. |
