Unbranded Sportsfuel dives into the world of sports nutrition. In the Fast Food series , we share practical and well-founded knowledge about what your body needs to perform. In this third edition: gels versus solid food and what works best during endurance sports?
Based on the blog from Unbranded Sportsfuel:
Anyone who participates in long-term sports—whether it's an endurance run, a bike ride, or a triathlon—knows that nutrition plays a key role. Without energy, there's no performance. But what works better: fast-acting gels or solid food? In previous blog posts, we've discussed the speed of carbohydrate absorption and the role of different carbohydrate ratios. In this article, we'll focus on the differences between gels and solid food, discuss the role of fiber, and provide practical tips for making the right choice.
Sports gels: fast energy in a compact form
Sports gels are specially formulated to provide you with energy as quickly as possible . They contain primarily simple carbohydrates (glucose, fructose, or maltodextrin) that are absorbed directly in the small intestine. This makes gels ideal for times when you need extra fuel quickly and chewing simply isn't an option, such as during a competition or intense interval training (Jeukendrup, 2014).
- Advantages: compact, light to carry, easy to use at high heart rates and immediate energy delivery.
- Disadvantages: can cause stomach upsets, often taste monotonous and are difficult to drink without water.
Solid food: stable energy for the long haul
Solid foods include energy bars, bananas, and rice cakes. These products usually contain a mix of carbohydrates, fats, proteins, and fiber. This results in slower and more consistent absorption than gels. This is beneficial during long endurance efforts or lower intensities, when your body has time to digest food and it's simply nice to eat something solid (Cermak & Van Loon, 2013) .
- Benefits: provides a longer feeling of satiety, a pleasant change after many gels.
- Disadvantages: digestion requires more energy, chewing is difficult at high intensity, fiber can be heavy on the stomach.
Fiber during exercise: useful or problematic?
Fiber plays an important role in digestion and fluid balance . A small amount can help stabilize blood sugar levels and promote a feeling of fullness. Moreover, it can provide a mental boost during long races due to the feeling of "real food" (Rehrer, 2001) .
But there's a downside: too much fiber slows carbohydrate absorption and increases the risk of gastrointestinal complaints during exercise. This is precisely why most sports nutrition is low in fiber (Jeukendrup, 2014; Costa et al., 2017).
When do you choose gels and when solid food?
The choice depends on the duration and intensity of your effort :
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Short or intense efforts (races, intervals): choose gels and sports drinks. You want quick energy without digestive problems.
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Long endurance efforts (more than 2–3 hours): combine gels with solid food and a sports drink. This way, you'll benefit from both quick and sustained energy.
Variety is important : too many gels in a row can cause stomach upset. Therefore, if the intensity of your activity allows, regularly alternate with bars or other snacks.
Practical example: nutrition during a long training session
Unbranded Sportsfuel offers both energy gels and energy bars that complement each other. The gels ensure rapid absorption, while the bars offer a pleasant change and a light satiety.
A sample schedule for a 3–4 hour workout:
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First hour: 1 gel (Nduranz Nrgy Unit 45 Gel)
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Second hour: 1 gel + 1 Energy Bar
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Third hour: 2 gels spread over time (1 with caffeine)
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Fourth hour (optional): another bar for satiety + gel towards the final
Conclusion: the power lies in the combination
Gels and solid food are n't competitors ; they complement each other. For short, intense efforts, gels are your best friend. For longer rides or races, a combination of gels and solid food works better, both for your energy levels and your stomach.
Remember : always test your strategy during training, never wait until race day. This way, you'll know exactly what your body needs.
Sources
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- Burke, L.M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.
- Cermak, N. M., & van Loon, L. J. C. (2013). Carbohydrate use as an ergogenic aid. Sports Medicine.
- Costa, RJS, et al. (2017). Gut training: the impact of nutritional strategies on gastrointestinal tolerance and performance. Sports Med , 47(1), 17–29.
- Jeukendrup, A.E. (2014). Personalized sports nutrition: carbohydrate intake during exercise. Sports Med , 44(Suppl 1), S25–S33.
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Rehrer, N. J. (2001). Fluid and electrolyte balance in ultra-endurance sports. Sports Medicine.