![]() However, when compared with other options, it may be more work to eat enough of these to fuel your workout. This makes it easy to tailor your energy intake to your individual needs without the mess of trying to save part of a gel. They provide 18 grams of carbs per five chews, so they’re lower in carbohydrates per chew. ![]() May be difficult for some to consume while runningĪn energy chew that tastes like sour candy? Yes, please! Skratch Labs energy chews are made from simple ingredients, including cane sugar and tapioca syrup, and some flavors even contain 50 milligrams of caffeine from green tea extract. Key Specs: Serving Size: 1 gel pack (32 grams) | Calories: 100 | Carbohydrates: 21 grams | Sodium: 50 milligrams | Vegan: Yes | Organic: No Price at time of publication: $36 for a pack of 24 Further research is needed to confirm this in humans.įor many runners, GU energy gels offer a convenient, tasty, budget-friendly energy source on the run that is specifically engineered for athletes. However, a 2019 study done on mice suggests that a high intake of maltodextrin can cause an increased risk for intestinal inflammation. Maltodextrin is a processed sugar with a high glycemic index, commonly used in energy products for its quick energy release and lower osmolarity, which may reduce the instances of GI intolerance like diarrhea. Maltodextrin and fructose provide the carbohydrates in these gels, offering a very fast-acting source of energy to endurance athletes. But with over 25 flavors (many without caffeine), there’s an option for any palate. Chocolate Outrage is a favorite among many runners for its chocolate frosting-like flavor and small dose of caffeine (for those looking for a boost). Thicker consistency may be difficult to swallow for someĪ long-time leader in the energy gel market, GU energy gels offer quick energy at an affordable price in a variety of flavors. Key Specs: Serving Size: 1 gel pack (44 grams) | Calories: 100 | Carbohydrates: 21 grams | Sodium: 245 milligrams | Vegan: Yes | Organic: No Price at time of publication: $33 for a pack of 12 Plus, they also contain 25 milligrams of caffeine for that extra boost! Overall, Huma Energy gels are a convenient way to fuel with quality ingredients and limited (if any) side effects. During long runs, it is recommended to consume 300 to 600 milligrams of sodium per hour. Unlike most gels, they contain sodium, so if you’re a sweaty runner, out for a really long run, or running in warmer weather, this can be a good option. The use of real food ingredients may also contribute to the fact that most runners experience little to no gastrointestinal upset from these, which is a big win in the endurance running community. The unique combination of ingredients, including chia seeds, grape juice, strawberries, sea salt and coconut water, provides a solid carbohydrate source as well as electrolytes. Huma Plus Energy Gels tops our list because of its great taste and quality ingredients. Includes 25 mg caffeine, which may not be suitable for all The best product is the one your digestive system can tolerate and one that gives you the energy you need, so try out different products during your training (never try something new on race day!) to find what works best for you. When selecting our top list, our dietitian (who is also an avid runner!) considered flavor, ingredients, and nutrition profile, including carbohydrate and electrolyte content. ![]() If you are eating enough carbohydrates in your regular diet, you won't need to use energy chews, gels, or bars for runs shorter than 60 minutes, since your muscles store enough carbohydrates to fuel you. ![]() Ultra-endurance athletes may need even more-up to 90 grams (or 360 calories) per hour. Most people need between 30 to 60 grams (120 to 240 calories) of carbohydrates per hour for runs up to 2.5 hours. How much and what you choose to fuel with becomes individualized based on your gender, size, effort level, length of run, and personal preferences,” says Kristy Baumann, RDN, LD, who works with runners. “If you’re running longer than 60 to 90 minutes, you will benefit from fueling on a run. Some products also contain electrolytes that can help replenish losses through sweat, but these must be consumed in combination with fluids to prevent dehydration while running for prolonged periods. These products typically contain a mix of carbohydrate sources-whether from natural sources like fruit and honey or from added simple sugars like fructose and glucose-that are known to enhance performance and reduce time to exhaustion. Energy gels, chews, and bars are designed to provide energy during long durations of endurance exercise.
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