Why Carbohydrate Intake During Exercise Matters
Endurance athletes — runners, cyclists, triathletes, and others — know that glycogen stores are finite. At race intensity, they typically deplete within 60–90 minutes (Burke et al., 2011). Without exogenous carbohydrates, performance drops sharply.
Consuming 30–60 g of carbohydrates per hour (up to 90 g using multiple carbohydrate sources) sustains power output and delays fatigue. The question isn't what to consume — it's which format works best for your sport and physiology.
Energy Gels
Gels are concentrated, easily portable carbohydrate sources — typically 20–25 g of carbohydrates in a 40–60 ml packet. Many contain caffeine, electrolytes, or amino acids.
Advantages
- Compact and easy to handle during running
- Rapid carbohydrate delivery
- Precise dosing — you know exactly what you're getting
- Many include electrolytes for combined hydration support
Disadvantages
- Strong flavour — some athletes find them unpalatable over long events
- Must be consumed with water to prevent gastric distress
- Higher GI risk when combined with caffeine and maltodextrin
PowerBar PowerGel Hydro 67 ml Mojito is a hydrogel format with higher water content — designed to be consumed without additional water, addressing the main logistical challenge of standard gels.
PowerBar PowerGel Original 41g Blackcurrant is a classic formula with maltodextrin and sodium, well-suited for training runs and shorter events.
Sports Drinks
Isotonic sports drinks (280–320 mOsm/kg) deliver carbohydrates, electrolytes, and fluid simultaneously. This is the most versatile format for combined hydration and fuelling.
Advantages
- Simultaneously hydrates and fuels
- Better GI tolerability than gels consumed without water
- Sustains sodium, potassium, and magnesium levels
- Practical on the bike where drinking is easier
Disadvantages
- Harder to carry efficiently when running
- Volume limits carbohydrate concentration
- Less practical in events with limited aid stations
OstroVit Isotonic Drink 1500g Pear€21.90 In stock is a cost-effective isotonic formula well suited for preparation and training sessions where volume isn't an issue.
PowerBar Iso Active 600g Lemon€18.90 In stock is a trusted choice among endurance athletes, particularly in cycling and triathlon.
Energy Chews
Energy chews are somewhere between gels and real food — a firmer texture you chew during exercise. Typically 8–10 g of carbohydrates per piece.
Advantages
- Eating sensation — psychologically satisfying for some athletes
- Easier portion control
- Lower choking risk compared to gels
Disadvantages
- Difficult to chew at high heart rates
- Slower absorption than gels
- Less variety available in the Estonian market
Head-to-Head Comparison
| Criterion | Gels | Sports Drinks | Chews |
|---|---|---|---|
| Running convenience | Excellent | Poor–moderate | Good |
| Cycling convenience | Good | Excellent | Good |
| Absorption speed | Fast | Fast | Moderate |
| GI risk | Moderate (needs water) | Low | Low |
| Dosing precision | Excellent | Moderate | Good |
| Cost per serving | Higher | Lower | Moderate |
Practical Recommendations
Runners: Gels are generally preferred for speed and convenience. Use hydrogels (like PowerBar Hydro) when water access at aid stations is limited.
Cyclists: Sports drinks are ideal — easier to consume from a bottle in the aero position and can be supplemented with gels for longer rides.
Triathletes: Combine approaches — sports drinks on the bike, gels during the run leg.
Browse sports drinks and energy products at MaxFit.ee: /en/category/spordijoogid.
FAQ
Can I take a gel without water?
With standard (non-hydrogel) products, consuming without water risks slowing gastric emptying due to high osmolality, increasing GI distress risk. Always follow with 100–150 ml of water unless using a specifically formulated hydrogel product.
How many gels can I safely take per hour?
Most athletes tolerate 1–2 standard gels (20–25 g carbohydrates each) per hour. Trained endurance athletes can achieve 60–90 g/hour using multiple carbohydrate sources (glucose + fructose blends). Test your GI tolerance in training, never for the first time on race day.
Are caffeinated gels actually better?
Caffeine has a well-established ergogenic effect — even small amounts (25–50 mg) help counter late-race fatigue. However, caffeinated gels should be reserved for the latter portions of longer events to avoid tolerance issues developing during the race.
References
- Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(Suppl 1), S17–S27.
- Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), S25–S33.
- Pfeiffer, B., Stellingwerff, T., Hodgson, A. B., Randell, R., Pöttgen, K., Res, P., & Jeukendrup, A. E. (2012). Nutritional intake and gastrointestinal problems during competitive endurance events. Medicine & Science in Sports & Exercise, 44(2), 344–351.
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine joint position statement: nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3), 543–568.
