Energy gels are one of the most commonly used strategies by endurance athletes to maintain carbohydrate availability during long training sessions and races. However, many athletes choose to use energy gels only on race day, without testing them beforehand during the training cycle.
It is not recommended to use an energy gel for the first time only on race day. The strategy of carbohydrate intake during exercise should also be practiced throughout the preparation period.
Just as the body adapts to physical training, it can also adapt to nutrient intake during exercise. For this reason, testing and adjusting the nutrition strategy during training sessions is an important part of preparation for endurance events.
Why is it not recommended to use energy gel for the first time on race day?
During prolonged exercise, the body increasingly relies on carbohydrate intake to maintain performance. Energy gels are a practical way to provide this energy, especially when exercise intensity makes it difficult to consume solid foods.
However, consuming carbohydrates during exercise involves several physiological responses, particularly in the gastrointestinal system. When an athlete is not accustomed to ingesting carbohydrates during exercise, symptoms such as gastrointestinal discomfort, nausea, bloating, or difficulty continuing to consume gels may occur.
For this reason, using an energy gel for the first time during a race may increase the risk of problems at the exact moment when the nutrition strategy becomes most important.
The gut can also be trained
In recent years, research in sports nutrition has highlighted the concept of gut training. Just as muscles and the cardiovascular system adapt to training, the gastrointestinal tract can also develop greater tolerance to carbohydrate intake during exercise.
When athletes regularly consume carbohydrates during training sessions, the body may improve its capacity to absorb these nutrients and reduce the likelihood of gastrointestinal discomfort during longer races.
In addition, athletes gain a better understanding of how their bodies respond to gel intake at different intensities and in different environmental conditions.
What can happen if the athlete does not train with gels?
When energy gels are used only on race day, several challenges may arise, especially in longer competitions.
Some of the most common include:
• higher risk of gastrointestinal discomfort
• difficulty consuming carbohydrates in the final hours of the race
• nausea after repeated gel intake
• difficulty determining the ideal interval between gels
• an improvised nutrition strategy during the competition
Testing gels during training helps reduce these uncertainties and allows the athlete to develop a more comfortable and effective strategy.
Training sessions are the ideal time to adjust the strategy
Using gels during training allows athletes to test different aspects of their nutrition strategy before competition.
For example:
• when to start consuming gels during exercise
• what interval between intakes works best
• what amount of carbohydrates per hour feels most comfortable
• how to combine gel intake with water consumption
These adjustments help athletes arrive at race day with a clearer strategy and a lower risk of discomfort.
Nutrition strategy is also part of preparation
Training carbohydrate intake during exercise is an important part of preparing for endurance events. Just like training plans, the nutrition strategy should be adjusted throughout the training cycle to determine what works best for each athlete.
Testing gels during training allows the body to adapt, helps athletes develop gastrointestinal tolerance, and ensures that the nutrition strategy is well defined before race day.
In long endurance events, performance is not determined by physical conditioning alone. The way athletes fuel their bodies during exercise can also directly influence their ability to sustain performance until the finish.
