The Core Gel - From Science to Strategy

Energy gels have become synonymous with endurance, and rightly so. In the following article we will discuss the science of gels and present an evidence-based strategy on how best to utilize them in your training and competition fuelling. 

What are energy gels?

Energy gels are practical, convenient, single-serve sources of concentrated carbohydrate. Most gels provide between 20 - 30 grams of carbohydrate per gel, with some iterations providing up to 50 grams per gel. In gel form, carbohydrates are digested rapidly to provide energy efficiently during exercise.

Most gels are typically made up of a blend of carbohydrates, electrolytes and sometimes caffeine. Carbohydrates are provided in the form of sugars, typically varying quantities of glucose and fructose. This stems from research demonstrating that glucose absorption is maximised at around 60 grams per hour or 1 gram per minute. Energy expenditures during most endurance events are much higher than that, sometimes exceeding 1000 kcal per hour, which would necessitate much higher carbohydrate intakes of 90 to 120 grams per hour. So additional energy is required to keep up with the demand and enhance performance. 

The addition of fructose to a glucose solution can increase the total amount of carbohydrate absorbed per minute as they are absorbed through different membrane-bound transporters. Researchers hypothesized that the delivery of more carbohydrate, more fuel, would translate to higher exercise intensities and better performances. They found that carbohydrate oxidation (burning) rates increased by 50%. We discuss the research relating to carbohydrate composition, the specific glucose to fructose ratios and the Cadence Dual Fuel formula here.

Electrolytes such as sodium, potassium and magnesium are added to help maintain electrolyte balance, muscle function and hydration, particularly during prolonged exercise. Some gels also contain caffeine to aid cognitive function, power output and endurance, and make difficult endurance events feel that bit easier. 

How might energy gels benefit performance? 

During exercise the body will primarily utilize two fuel sources, carbohydrate and fat. The relative contribution of each source to actual energy expenditure will depend on the duration and intensity of the session, alongside other factors such as diet, environment and more. Fat is the most abundant fuel store within the body, but it's far less efficient and therefore considered a slower fuel for lower intensity activity. 

Carbohydrates are the primary fuel for intense actions. As you put your foot down on the metaphorical accelerator pedal and run faster, your body will begin to utilize more carbohydrate. The issue is that carbohydrate stores - glycogen - within the body are limited and depleted rapidly, within 70 - 90-minutes. Fatigue occurs at the point of glycogen depletion, so carbohydrate intake during exercise can help offset fatigue while also enhancing performance by delivering additional fuel to maintain higher exercise intensities. 

During lower intensity exercise, whole food sources of carbohydrate such as Core Fuel Bars or fruits might be sufficient. But as the intensity and duration of exercise increases, the demand for carbohydrate increases proportionately and thus the need for carbohydrates that digest quickly and efficiently. The more carbohydrate you can deliver to the muscle the more energy the muscle can produce to propel performance. Therefore delivering fuel quickly and achieving higher rates of carbohydrate oxidation (burning carbs) is incredibly advantageous.  

Energy gels speed up gastric emptying and facilitate optimal absorption of carbohydrates, providing fast fuel to the muscle and brain to sustain blood glucose, spare glycogen stores, fight fatigue and increase the rate of carbohydrate oxidation to propel performance. Research has demonstrated that blends of glucose and fructose can deliver and oxidise 1.7 grams of carbohydrate per minute, compared with 1 gram per minute from glucose alone and this may translate into an 8% improvement in time trial performance. The Cadence Core 24 Gel delivers 24 grams of carbohydrate in a 1:0.8 ratio of glucose to fructose, in theory providing 14 - 24 minutes of race pace fuel per gel. In regards to performance, gel consumption is proven to enhance endurance and intermittent running performance. 

Gel composition

The innovative Dual Fuel Formula speeds up the delivery of carbohydrate, reducing potential digestive issues and allowing for higher intakes of carbohydrate oxidation (burning) during intense exercise. 

There remains debate around the optimal ratio of glucose to fructose. But in reality, based on the current available evidence, there is no optimal ratio. The best ratio really depends upon the amount of carbohydrate consumed per hour.  

The current research appears to suggest that intakes around 90 - 100 grams of carbohydrate per hour is optimal for enhancing performance. At dosages lower than 90 grams of carbohydrate per hour then ratios of 2:1 glucose to fructose are likely adequate. But when striving for carbohydrate intakes greater than 90 grams per hour ratios of 1: 0.8 are favourable. This simple shift from a ratio of 2:1 to 1:0.8 can increase carbohydrate oxidation rates by 18% when consuming more than 90 grams of carbohydrate per hour.  

Gel recommendations

The Cadence Core 24 gel has been developed with race pace in mind. It offers endurance athletes the opportunity and flexibility to fuel training runs, while also significantly increasing fuel intake during a race comfortably. 

In race scenarios where optimal performance is required consuming 1 Core 24 Gel every 15 - 20 minutes is recommended. This carbohydrate feeding frequency is associated with a 23% increase in carbohydrate oxidation.  

Adhering to these evidence-based recommendations have been proven to enhance performance by 4.7%. It's worth noting that even the world elite struggle to meet these gold-standard recommendations. So individual strategies should be developed, tried and tested in training well in advance of the race. 

Fuel Guide

Training the gut with gels

The most commonly reported issue during endurance events involve the gastrointestinal system. Like a muscle, the gut is able to adapt to stimulus. The rate at which carbohydrates are digested and absorbed in the gut can be improved. This is an absolutely essential part of training that most endurance athletes fail to consider. They run the miles required to prepare for a race in training, then show up on race day with bags full of carbohydrates and a gut that is totally unprepared. 

Training the gut to absorb and handle higher carbohydrate intakes is critical and we discuss the science behind how and why in more detail here. Just know that many will experience debilitating gut symptoms during a race as they have failed to prepare properly. Gels should be consumed well in advance of race day as part of ‘nutritional training’ and this can reduce those symptoms by 46%.

Conclusion

The Cadence Core 24 Gel is based on the most recent scientific research. Through the Dual Fuel Formula it delivers more energy, more efficiently and more conveniently to optimize the endurance performance of athletes in training and competition.