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I believe that many outdoor friends have been more or less exposed to energy gel when participating in hiking, running, cycling, competitions and other activities, but do you really have an in-depth understanding of it? How much do you know about those tips for eating gel? Today, the hardcore square will give you a comprehensive combing of energy gel, and there are 20 brands of energy gel recommendations. After reading it, you will understand it all!
1. What is an energy gel?
Energy Gel is a thick semi-colloidal food with high calories that can quickly replenish the energy and minerals required by the human body under a large amount of exercise. Energy gels mainly contain oligosaccharides and sodium, potassium, calcium, magnesium, vitamins C, E, B group, caffeine, taurine, branched-chain amino acids, L-carnitine and guarana extract, etc.
Combit, widely used by Chinese people, the latest product protein glue
The focus is on oligosaccharides. Here we have to start at the beginning, which is "carbohydrates". The basic building blocks of carbohydrates are monosaccharides, which are composed of carbon, hydroxide and oxygen atoms, which are arranged in different ways to form different monosaccharides. The most common monosaccharide is glucose, followed by fructose and galactose.
Glucose is connected in a specific way to form starch. After the hydrolysis of starch, it will form fragments of different lengths, the longer ones are called "dextrin", and the two glucose components are "maltose", and glucose and fructose can also be combined and connected, and they form "sucrose". Among them, the glycemic index of fructose is lower than that of glucose, which can be directly absorbed by the intestines, and its metabolism does not depend on insulin, which can supplement sugar and control a wide range of blood sugar fluctuations.
Oligosaccharides are more similar to dextrin in that they are called "oligosaccharides" because of their low degree of polymerization (3-10 or 2-6 monosaccharides). So sucrose and dextrin can both be counted as oligosaccharides.
Oligosaccharides can only be partially digested and absorbed by the human body, which will stimulate the stomach and intestines to a certain extent. Therefore, it can pass through the stomach and small intestine, directly reach the large intestine, and react with "probiotics" to promote intestinal peristalsis, improve constipation and diarrhea, and prolong the energy supply time.
SIS, British brand iso-bleeding gum, rich in flavor
The common ingredients for energy gels we see are maltodextrin and fructose syrup, which are food additives. Maltodextrin is made from starch raw materials converted by enzymes, which can be regarded as a kind of "high-quality carbohydrate", which has a high glycogen synthesis efficiency and is conducive to relieving fatigue during the recovery period of 2-4 hours after exhaustive exercise. And fructose syrup, as the name suggests, is fructose + glucose, which is made of starch sugar crystals made by hydrolysis and isomerization of plant starch, which can quickly replenish the consumed blood sugar.
Oligosaccharides have large molecules and are not easy to be decomposed and utilized by bacteria, so they will not cause tooth decay, and the effect on blood sugar after ingestion will not be very significant, so there is no need to worry about getting diabetes if you eat energy gels all the time (under normal eating).
Aptonia, a Decathlon brand, is available in several versions, one with caffeine and one with electrolytes
2. Why do we eat energy gels?
The total amount of glycogen in the human body is about 200-500 grams, about 5 grams of blood sugar + 100 grams of liver glycogen + 400 grams of muscle glycogen, and 1 gram of sugar contains 4 calories, which is equivalent to 800-2000 calories overall. If you don't get energy from the outside world, even if you don't exercise, the glycogen in the body will be depleted within 18 hours. The marathon will consume more than 500 kcal per hour, and after 2-3 hours of exhaustion, it will hit the wall. But you don't have to worry, during long endurance exercises, the human body is powered by fat.
1 gram of fat in the human body completely oxidized can release 37 kJ of energy, about 9 kcal, a 75 kg, body fat 15% of the man, fat content 11.25 kg = 11250 g = 101250 kcal, under ideal conditions (regardless of basal metabolism, fat conversion efficiency, the body's minimum requirements for fat), according to the calorie consumption of 1000 calories per hour estimated, can support 1000 hours of aerobic exercise, can be described as inexhaustible.
BRIX, a Canadian imported brand, contains concentrated maple syrup
However, the efficiency of this kind of fat energy conversion is too low, and it is only helpful for low-intensity exercise, if the human body wants to maintain the state of exercise, it must also need to replenish sugar in time, otherwise there will be low blood sugar, hunger, rapid heartbeat, fatigue and weakness, reduced exercise performance and so on. Eating gum is a relatively convenient, economical and easy-to-control way to replenish energy for high-intensity exercise.
We know that the most easily absorbed by the human body are monosaccharides (glucose), followed by disaccharides (maltose, sucrose, dextrin), and finally polysaccharides (starch: including staple foods such as rice and noodles). Therefore, most of the energy gels contained are disaccharides, which can continue to decompose at a moderate rate and provide us with energy.
Extraordinary still, containing taurine, group B
3. How should I eat energy gel?
It is actually very difficult to determine this question, because each person's individual differences, eating habits, and gastrointestinal functions are different.
Ranlux, the price is moderate, the energy is high, and it contains taurine
For mass athletes, our daily workout or low-intensity training consumption usually does not exceed 500 kcal/hour, and elite or professional players will be slightly larger. In high-intensity races such as cross-country or marathons, it is difficult to exceed 1,000 kcal/hour.
Each energy gel will clearly indicate its energy content on the packaging bag, mainly affected by its ingredients and concentration ratio, generally speaking, the energy value of 100 grams of mainstream energy gel is more than 1000KJ (239 kcal). Spread to each glue (in a 40-gram package, for example), it is about 100 kcal. Interested friends can pay attention to this energy value, most packaged food, beverages will provide this value, and it is also a very interesting thing to compare it with the 1000KJ of energy gel.
Maurten,基普乔格同款
So theoretically, we need to supplement 5-10 energy gels per hour to plug the energy consumption gap, but this is definitely not possible, and our gastrointestinal function does not allow it. After a relatively scientific calculation method, according to multiple factors such as weather, track difficulty and their own perceived physical consumption, for the public athletes, an average of about one glue per hour (specifically 40 grams of energy gel, energy of 100 kcal) can be supplemented.
Note that a small number of products under the banner of "isotonic" have low energy due to their high water content (usually less than 50 kcal), so they need to be carefully screened when purchasing. The concept of isotonic is relative to the traditional hypertonic, which can drink a little less water and shorten the absorption time of the human body. Isotonic energy gels are usually used in the climbing and high-speed sprint stages to maximize their energy bursts. Isotonic adhesives are usually on the heavier side and are more widely used in cycling or triathlon competitions.
SIS,BETA FUEL双倍碳水
Most of the more viscous hypertonic energy gels need to be replenished 20-30 minutes in advance before the energy is "exhausted". In other words, the sugar in most energy gels begins to be digested and absorbed in large quantities after 20-30 minutes of eating, and can continue to supply energy for about 30 minutes. It is recommended to prepare 4-8 times of water in advance to dilute when eating hypertonic energy gel, which is not only a matter of taste, but also affects its ideal digestive solubility in the stomach and intestines. It is not recommended to dilute the gels with sugary drinks, which can cause a spike in blood sugar for a short period of time.
If you want to digest and absorb quickly and see the effect immediately, drink more water; if you want to absorb slowly and prolong some energy supply time, drink less water; but you must not drink water, which will directly lead to dehydration and electrolyte imbalance.
Maisheng, a brand of Mengniu
4. What are the differences between different brands of energy gels?
It can be said that each energy gel of each brand has a different ingredient list, in addition to the basic "sweetener", most of the energy gels also have their own unique product characteristics. Different glues are suitable for different scenarios, and it is very important to eat the right ones.
GU,口味繁多,口感偏甜腻
If you have frequent cramps and sweat heavily, in addition to the necessary salt pill supplements, you can also choose varieties with added electrolytes (especially potassium and sodium).
If you're challenging for long-distance trail racing and worry you'll get sleepy from lack of sleep, choose varieties with caffeine or guarana extract.
If you want to improve your speed and performance in sprint races, you can choose varieties that contain collagen peptides, proteins, BCAAs (amino acids), and taurine.
In long-distance races, if you want to maintain your athletic performance and reduce fatigue as much as possible, it is also necessary to choose some varieties with vitamins, L-carnitine, citric acid and other antioxidants.
If you prefer to see an increase in exercise capacity in a short period of time after eating gum, you can choose isotonic gum, or products with added honey, honey contains more monosaccharides and disaccharides, and absorbs faster.
If you are picky about taste and sensitive to consistency, this is a personal preference, and you need to try and compare more.
Waler, a single low weight, contains taurine and guarana extract
5. How to buy energy gels?
At present, it is more convenient to buy glue in China, a kind of self-made energy glue made by domestic independent brands such as Combit, Chaofan, Hydropower, and Maisheng. The other is the foreign brands sold by agents, such as SIS, GU, maurten, etc. It can be said that the product differences between mature brands are not very large, although each has its own "unique skills", but what we can perceive from the essence, aside from the dose, is actually not very obvious.
Healthy, bulky, containing B group and taurine
If your requirements for energy supply are not very demanding, try to choose according to the texture and taste you are used to without considering the price. You can try a few more styles to find what suits you. Try not to try uneaten energy gels directly during important competitions.
If you race against time and strictly abide by the scientific and rigorous principles of energy supply to ensure that you can cope with high-intensity competitions in a normal state, you need to prepare a few more targeted energy gels in different periods and different physical states. Of course, this is also a process of trial and error.
Hydraulic, contains electrolytes and enzymatic hydrolyzed oats
Of course, under the condition that you have a considerable knowledge of food science and hygienic conditions, you can also DIY energy gels that suit your physical condition (it is strictly forbidden to sell), which is a higher-level way of playing.
Rich people, new products on the market, developed by Peking University Medical Research Institute
Sixth, there is also a knack for eating energy gels
1. About the timing of eating glue:
Scientific and accurate eating of gel helps us improve our athletic performance, in addition to replenishing at any time on the way, it is highly recommended to eat before and after the supply station.
The first choice is to take the glue before entering the supply station, suck it into the mouth, and then enter the station to rehydrate and swallow the glue. This doesn't take too much time, and the gel takes effect about 15 minutes after the pit stop, and for trail running, most supply stations climb after the pit stop.
Big 90, focusing on low price and high energy
Of course, you can also eat gum before leaving the station, if the stomach is more fragile and you are worried that the energy gel will directly stimulate the stomach, you can first eat some liquid food supplies from the supply station, as well as some slow carbon (such as buns, biscuits, cakes, Snickers, etc.), which will be better absorbed than in an empty state.
In addition, before and after the game, it is also recommended to eat an energy gel. Eating about half an hour before the race can ensure that you are energized during the start-up, more exciting phase, which will consume much more than on the way. At the same time, it is also a full preparation for energy supply on the way. In the post-race recovery stage, it is recommended to eat another one within the "golden half hour" to ensure efficient absorption and avoid hypoglycemia.
Kinetic Plus, containing guarana extract
2. About easy disassembly and easy to eat:
The design of the plastic bag of the energy glue is not the same, which is mainly reflected in the design of the tear mouth.
Some products have a very small glue opening, and if you accidentally tear them off during the competition, it will be very difficult to eat them in one or two bites, and it will also cause a certain degree of waste. There are also some brands that consider environmental protection and try to eliminate the situation of tearing off the packaging and throwing it away, which will connect the tear and the gel together, and it will not affect the glue. There are also glues designed with knob covers, which must be operated with both hands to open.
Of course, for the most convenient, it is recommended to use the equipment of "energy plastic pot", pour the glue into the pot in advance, and replenish it at any time according to the actual situation, which has higher requirements for the athlete's supply strategy and supply ability.
Fenelix, with the addition of BCAA and taurine
3. About the limited amount of glue:
Energy gels must not be eaten as a meal, which is very important. First of all, the energy gel is not customized for the competition scene, but mainly covers daily training and exercise. Therefore, there are some glues that will be deliberately indicated on the packaging, some will say that they can eat up to 1-3 sticks per hour, no more than 15 sticks per day, and some will write, replenish one every 45 minutes, no more than 3 sticks in a day, and some will write that they can eat up to 2 sticks per hour. These annotations are not groundless, so be sure to read them carefully. If you take too much, it will definitely have side effects on the body, and it is not as simple as excess sugar will be stored as fat.
Generally speaking, when the body consumes more sugar than the small intestine can absorb, the excess sugar molecules will continue to move down the digestive tract into the colon and rectum, where they will be fermented by microorganisms in the intestines to produce gases and organic acids, resulting in bloating and diarrhoea. That's why in the second half of the ultra-long trail race, more than 80% of runners experience gastrointestinal discomfort, vomiting, inability to eat or even drink.
Ajinomoto has a jelly-like texture with added amino acids
Therefore, when the gastrointestinal function is normal in the early stage, more can be appropriately arranged, and the amount can be gradually reduced in the middle and later stages. As the gastrointestinal digestive function gradually declines, it is wise to eat a little probiotics, or even digestive enzymes or gastrointestinal motive drugs. However, before taking medication, it is necessary to confirm the crux of the problem, consult a doctor, and avoid drug abuse.
If you have unfortunately had gastrointestinal discomfort in the second half of the journey, you should take gum in batches and reduce the amount at this time. Eat only 1/4 at a time and replenish every 15 minutes, which can reduce the burden on the stomach and intestines until it returns to normal.
The energy gel provides relatively "fast sugar", which does have an advantage for short-distance races. For the ultra-long-distance cross-country race, only eating different foods is the real foundation for completing the ultra-long-distance race, so the usual training is not to blindly train the body, and all kinds of gastrointestinal training are also essential.
Running energy, the new upgraded model has higher energy
Write at the end
Energy supply is a decisive part of endurance competition or training. And don't forget, energy gels are just an energy supplement, and they need to be combined with other carbohydrates such as water, electrolytes, protein, fruits, and hot foods to help you.
What energy gels have you eaten?What channels do you often buy?What other tips and precautions can be shared with you, welcome to leave a message in the comment area