The main fuel for prolonged, intense endurance events is carbohydrates and the amount of carbohydrate that is stored in the body is one of the main determinants of performance. As such, it is important that carbohydrate stores are maximised before endurance exercise and that during prolonged exercise where this stores are depleted, additional carbohydrate is consumed to maintain performance and avoid fatigue. Consuming carbohydrates will help to maintain blood glucose and replenish muscle glycogen. If no carbohydrates are consumed, muscle glycogen will be depleted after approx. 90 minutes of exercise and severe fatigue may occur.
The amount of carbohydrate that you should take on during exercise will depend on the length of your training or competition.
- Exercises < 1h:not necessary to consume carbohydrates during exercise.
- Exercises 1-2h:30g carbohydrates per hour exercise.(~1 energy gel)
- Exercises 2-3h:60g carbohydrates per hour exercise.(~2 energy gels)
- Exercises >2.5-3h:up to 90g carbohydrates per hour exercise.(~up to 3 energy gels)
The Ginseng & Guarana Energy Gelcontains a unique sugar mixture that consists of high-speed sugars (glucose and maltose), semi-slow sugars (sucrose) and slow sugars (complex sugars). This means that the "triple action effect" (three-phase sugars) provides quick carb-loading, yet still provides energy over a long period of time (see figure). Moreover, glucose and fructose use different transport systems when they are absorbed into the body. This means that in total more carbohydrate can simultaneously enter the blood stream when glucose and fructose are consumed together in comparison to when only one of the two sugars is consumed (Jentjens et al., 2004)1
The Energy Gel is a highly concentrated form of sugars meaning it contains large amounts of fuel. To get the same amount of carbohydrates from an energy drink you would have to drink large amounts of fluid which would increase the likelihood of GI distress. It also contains no added nutrients such as protein or fat which can slow the emptying of the stomach.
Not only that, but the Ginseng & Guarana Energy Gelis ideal for those peak moments when it really matters! It provides you with extra energy from the unique combination of sugars and a real mental and physical boost from ginseng. Guarana is a berry that contains high concentrations of naturalcaffeine. It is a well-known fact that the ingestion of caffeine has a positive effect on concentration and alertness.
1 Jentjens, R. L., Moseley, L., Waring, R. H., Harding, L. K., & Jeukendrup, A. E.. Oxidation of combined ingestion of glucose and fructose during exercise. J Appl Physiol 2004; 96(4): 1277-1284.
Who will benefit from the Etixx Ginseng & Guarana Energy Gel?
The Etixx Ginseng & Guarana Energy Gel is suitable for all athletes that need to quickly replenish their energy with carbohydrates during prolonged exercise. Therefore it is ideal to consume immediately before or during prolonged endurance events such as cycle sportives, triathlons and marathons. The added caffeine from guarana makes it particularly suitable for situations within these events where you need an extra boost i.e. a hill climb or a sprint finish. Furthermore, it may also be useful for team sport athletes to consume during rest periods.