What Recent Trials Show
The field of isotonic drinks and gels research has advanced significantly in recent years. The general consensus β that carbohydrates and electrolytes support endurance performance β is solid, but nuances in consumption strategies have become more refined.
Studies on single versus combined carbohydrate sources (glucose + fructose) have shown that blending them increases intestinal absorption rates. One review found that a glucose-fructose combination improved endurance performance compared to glucose alone in longer efforts (Currell & Jeukendrup, 2008). This has influenced the formulation of many sports gels and drinks.
Shifts in Consensus
Earlier recommendations emphasised relatively fixed carbohydrate amounts per hour. More recent research supports a more individualised approach β so-called gut training β in which athletes train the gut to tolerate larger carbohydrate quantities during prolonged exercise without gastrointestinal distress.
The role of sodium (Na) has also been clarified. Very high sodium concentrations are not necessary for short-duration endurance events, but sodium supplementation may be important in very long events (4+ hours), especially in hot conditions.
Still-Open Questions
- Does caffeine-containing gel provide additional benefit beyond caffeine's usual effects?
- What is the optimal gel interval during very long efforts (over 3 hours)?
- How should individual sweat composition influence electrolyte product selection?
These questions are under active investigation and recommendations continue to evolve.
What It Means Practically
Practical takeaways:
- For efforts up to 60β75 minutes, water is sufficient; isotonic drinks add a meaningful benefit in longer sessions
- Drinks and gels containing both glucose and fructose are generally better suited to long efforts
- Gut training β regularly consuming gels in training β helps the body tolerate them better in races
OstroVit Isotonic Drink 1500g Pirn, PowerBar Iso Active 600g Sidrun, and OstroVit Isotonic 500g Apelsin are isotonic products in the maxfit.ee range. Gels like PowerBar PowerGel Hydro 67ml Kirss provide a fast-absorbing fuel alternative. See the full range in the isotonic drinks category.
Bottom Line
Isotonic drinks and gels are well-researched ergogenic aids for endurance athletes. The science has shifted toward a more individualised approach β gut training, glucose-fructose combinations, and sodium personalisation. One size does not fit all, but the core principles remain: fuel, fluid, and electrolytes.
References
Currell, K., & Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine and Science in Sports and Exercise, 40(2), 275β281. https://pubmed.ncbi.nlm.nih.gov/18202575/
Jeukendrup, A. E. (2011). Nutrition for endurance sports: marathon, triathlon, and road cycling. Journal of Sports Sciences, 29(Suppl 1), S91βS99.
Rollo, I., & Williams, C. (2011). Effect of mouth-rinsing carbohydrate solutions on endurance performance. Sports Medicine, 41(6), 449β461. https://pubmed.ncbi.nlm.nih.gov/21615187/
FAQ
When should I use gels vs isotonic drinks?
Gels are concentrated and better suited when you do not want to carry a lot of fluid (e.g., during a long run). Isotonic drinks provide both fuel and fluid at once, making them a good option for cycling or when drinking stations are available.
Do isotonic drinks help during short training sessions?
For moderate-intensity sessions up to 60 minutes, the benefit of an isotonic drink over water is minimal. For longer or very intense sessions, isotonic drinks provide a more meaningful advantage.
Can consuming gels cause stomach problems?
Yes, if gels are taken too quickly, in too large quantities, or without enough fluid. Gut training β regularly consuming gels in training β reduces the risk of gastrointestinal problems during competition.
