Energy Gels Explained

Have you ever looked at the back of your energy gel and felt confused by the list of ingredients? Like you need a degree in food science to be able to make any sense of them?

There are a lot of long words on the back of packages these days, and the box containing your favorite energy gels is no exception. We are here to break it all down and help you understand these common ingredients and how they can help you run stronger and longer.

Amino acids are the "building blocks" of proteins, and they play several essential roles in the body. There is a lot to be said for each type of amino acid, but we are keeping it simple here today.

Let's start with the basics. Leucine, isoleucine, taurine, and valine the most common amino acids you will see in exercise nutrition. Sometimes the exact name of the amino acid is written on the nutrition label, and other times it will just say "amino acids." You will find amino acids mostly in gels intended for ultra-endurance (4 or 5+ hours) or ultra-strenuous activities because that's where they are most beneficial.

Why are amino acids used in some energy gels?

As you run for an extended period of time (over 4 hours), your body starts to break down muscle protein to use as fuel so you can keep moving. Some research suggests that if you eat amino acids during a super long or very strenuous run (think a marathon or hot-weather race), replacing some of these amino acids might diminish the amount of muscle protein broken down by your body during your run. Now, keep in mind that the jury is still out on this research, but anecdotal evidence is in favor of these theories.

What do amino acids do for your run?

The main reason amino acids are included in some gels is that they can do two things: keep you from fatiguing as quickly during long runs and help you recover a little faster after your run. Whenever you exercise for several hours, your brain gets fuzzy, and you may feel sleepy. Adding a small number of amino acids to your fueling strategy may help prevent this grogginess. It may also help you recover faster when you are finished with your training so that you can feel better the following day. Specifically, leucine, valine, and isoleucine may help reduce mental fatigue and muscle damage, while taurine can help maintain performance and positive brain function.

Maltodextrin is a flavourless (or slightly sweet) carbohydrate made from starch, and in Australia, it is usually derived from corn. It is essentially a chain of glucose molecules. Glucose is a type of sugar that is easy for your body to burn, and in fact, it is virtually the only fuel used by your brain. This means that maltodextrin is very easy for your body and brain to use as well.

Why is maltodextrin used in energy gels?

Your body needs carbohydrates to function; they are like the fuel in the gas tank of your car — without it, you're empty and depleted. For most people, the body will burn carbs until they are no longer available and then switch to burning fat. This can cause a lag in energy and fatigue, leading to an uncomfortable run. Eating carbohydrates earlier during your long run will allow the body to start burning fat earlier, making the transition from burning carbs to burning fat much less painful and tiresome.

Since maltodextrin is a chain of easily-digested glucose molecules, it will result in a slightly slower release of energy versus simply eating a spoonful of straight glucose. Maltodextrin is also practically flavorless, making it a good choice for exercise nutrition products. Energy gels that include maltodextrin might taste a little less sweet than gels that don't contain it.

What does maltodextrin do for your run?

Maltodextrin provides you with a steady release of energy so your body can begin to break down fat to use as fuel. This essentially helps you avoid "bonking" or "hitting the wall" during your extended run.

Fructose is a simple carbohydrate made of a single sugar molecule, found naturally in honey, fruit, and many vegetables. Sometimes it is called fruit sugar because it's what makes fruit sweet. Fructose is absorbed directly into the intestine, meaning you reap the benefits of the energy very quickly. It also helps deliver quick and easily digested energy to your working muscles.

Why is fructose used in energy gels?

Many energy gel companies use fructose to deliver a quick burst of energy to your working muscles when you consume a gel. Some studies show that eating two different types of carbohydrates simultaneously (e.g., maltodextrin and fructose) allows your body to access energy more quickly and efficiently. This is because your body is using different mechanisms to break down different types of sugar.

Research also shows that if you eat two different types of easily digestible sugars while running, your body doesn't have to put as much effort into yielding energy from the sugars. The same principle applies to other simple sugars like cane juice (sucrose), dextrose, and others, so if you see these other ingredients listed, know they are serving the same function as fructose.

What does fructose do for your run?

Naturally, fructose provides you with energy for your run. In energy gels, fructose is usually paired with maltodextrin, making it the sweeter, faster-burning energy source. Not only do you avoid hitting the wall, but your gel is tasty and flavourful too!