If you haven’t heard of or seen carbohydrate gels before, they are small amounts of gel, about 60-ml, that contain complex and simple carbohydrates. They are widely used in endurance sports such as triathlon and cycling because they are small, compact and lightweight so offer an alternative to comparatively heavy, bulky sports drink bottles.  

It is well known that carbohydrate-electrolyte beverages improve endurance and intermittent exercise performance. However, less is known about the consumption of carbohydrate gels during intermittent exercise.  

Patterson et al. (2007) set out to investigate the effects of carbohydrate gel and water consumption on endurance performance after intermittent exercise in soccer players.  The protocol consisted of 5 x 15-mins of variable intermittent running followed by an intermittent exercise test to exhaustion.   The soccer players consumed either a carbohydrate gel or placebo immediately before exercise (0.89 mL/kg body mass]) and every 15 min thereafter (0.35 mL/kg BM). In addition, water was consumed at a rate of 5 mL/kg BM before and 2 mL/kg BM every 15 min during exercise. The researchers found that blood glucose levels were higher and run time to exhaustion longer when players ingested the carbohydrate gel plus water.  

This study is interesting as players and coaches now have evidence that another way of obtaining carbohydrates (other than sports drinks) can help improve performance.   I will however, advise you to try before you buy because I find carbohydrate gels absolutely disgusting!  

Alan Ruddock CSCS, YCS