Photo credit: SPONSER SPORT FOOD AG
Drinking After Energy Gels in Training and Competition
When using gels or solid foods, drink sufficient water, at least 200 ml per 20 to 30 g of carbohydrates, in order to prevent a reduction in blood plasma volume. (Evans et al. 2017: Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration. J Appl Physiol 122(4):945-951). Otherwise, rehydration is impaired, which can lead to gastrointestinal discomfort during exercise.
Carbo Hydrogel: no additional drinking required
While conventional gels provide highly concentrated energy, Carbo Hydrogel, with its higher water content, are very helpful in certain sports situations:
• If you have trouble with conventional gels and can only get them down with great difficulty.
• If you are going for a long jog but don't want to carry a water bottle.
• While trail running
• During the last few kilometers of a triathlon
• During cycling when the water bottle is empty.
Carbo Hydrogel provides an easy-to-swallow gel containing 30 g of carbohydrates in a glucose-to-fructose ratio of 1:0.8. Its liquid texture means you don't need to drink as much as you would with conventional gels. It is ideal for athletes who want to support their endurance activity with quickly available carbohydrates.
Author: Yvonne Forster
dipl. eng. food sciences UAS
dipl. dietitian HS
