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Comparison of Energy Gels

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[[File:Gels.JPG|right|thumb|300px|My supply of gels]]

Energy gels are a useful component of many endurance runners' training and racing. In marathon distance racing, energy gels can make an important difference - [[When to eat Energy Gels in the Marathon]]. __NOTOC__

=Gel Ingredients=

Here is an overview of the major ingredients in gels (see [[The Science of Energy Gels| The Science of Energy Gels]] for more details).

* [[Maltodextrin| Maltodextrin]] is the most easily digested form of carbohydrate, 36% faster than glucose, making it ideal in a gel. More importantly, Maltodextrin requires far less water to be isotonic than glucose or fructose. Maltodextrin has little or no flavor, even at high concentrations.

* Glucose is easily digested, but requires 6 times as much water as Maltodextrin to be isotonic. Glucose is about three quarters as sweet as sugar (sucrose).

** Note that 97% of brown rice syrup is a mixture of maltose, which is 2 glucose molecules and maltotriose which is 3 glucose molecules. For practical purposes it can be considered the same as glucose, though possibly contaminated with [http://www.npr.org/blogs/thesalt/2012/02/23/147294466/in-rice-how-much-arsenic-is-too-much arsenic].

* A little bit of [[Fructose]] is useful, as fructose is absorbed via different pathways, increasing the total carbohydrate absorption above what is possible with Maltodextrin alone. However, too much Fructose will cause digestive problems and fructose is absorbed at about a forth the rate of glucose. It also requires the same amount of water as glucose to be isotonic. Fructose is 1.7x as sweet as sugar (sucrose).

* Sugar is a cheap ingredient and is half glucose and half fructose.

* Fat can make a gel more palatable and is a useful fuel source at ultramarathon distances.

* Some [[Protein| protein]] can provide an additional fuel source and help limit the tendency of your body to cannibalize muscle for fuel.

** Amino acids may help performance, but the evidence is unclear at the levels provided in most gels.

* [[Caffeine]] is great for improving performance and speeding the absorption of carbohydrate, but too much can upset the stomach.

* Flavor is important, as you won't want to take an unpalatable gel. Experiment with different flavors, as different people have different tastes.

=Overview=

This table is ordered by ease of digestion, which is a combination of the science of nutrition, personal experience and the experience of many runners I've talked to.

{| class="wikitable"

!'''Name'''!!'''Calories'''!!'''Carbs'''!!'''Sugar^4'''!![[Maltodextrin]]¹!!Glucose¹!![[Fructose]]¹!!Other Carbs¹!!'''[[Protein| Protein]]'''!!'''Fat'''!!'''Sodium'''!!'''Potassium'''!!'''[[Caffeine]]'''!!'''Water to <br>be Isotonic^5'''!!'''Weight⁶ '''!!'''Carbs/g'''!!'''Cal/g'''!!'''Ease of digestion<br/>(higher is better)'''!!'''Recommended for'''

|-

|[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=hammer&url=http%3A%2F%2Fwww.amazon.com%2FHammer-Single-Serve-Packets-Raspberry%2Fdp%2FB000RI2T4A Hammer Gel]

|23g

|2g

|trace21g|1g|1g|0g|Trace

|0g

|20mg

|0mg

|0mg/25mg/50mg

|10103ml|Sensitive Stomachs33g|-0.70|[http://go2.fellrnr.com/?id=35454X937677&xs=1&xcust=ViEnd&url=http%3A%2F%2Fwww.viendurance.com%2F Vi Endurance]|100|23g|6g|0g|1g|10mg|15mg|10mg73

|10

|Sensitive Stomachs

|100

|25g

|5g

|20g

|0g

|5g

|0g

|0g (chocolate has 2g)|0g⁸

|50mg

|40mg

|0mg/25mg/50mg

|175ml

|32g

|0.78

|3.13

|8

|General Use

|-

|[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gur&url=http%3A%2F%2Fwww.amazon.com%2FRoctane-Energy-Gel--Pack-Pomegranate%2Fdp%2FB002Y1XKW8 Gu Roctane]

|100

|25g

|5g

|20g

|0g

|5g

|0g

|1.7g

|0g

|125mg

|55mg

|0mg/35mg

|164ml

|32g

|0.63

|3.13

|8

|Those looking for every advantage

|-

|[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gu&url=http%3A%2F%2Fwww.amazon.com%2FEnergy-Gel-Chocolate-Outrage-24-Count%2Fdp%2FB000CSCRHY Gu] (Peanut Butter)

|20g

|5g

|15g

|0g

|5g

|0g

|1g

|1.5g

|60mg

|0mg

|8201ml|32g|0.78|3.13|7

|A less sweet Gu

|-

|[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gurViEnd&url=http%3A%2F%2Fwww.amazonviendurance.com%2FRoctane-Energy-Gel--Pack-Pomegranate%2Fdp%2FB002Y1XKW8 Gu Roctane2F Vi Endurance]

|100

|25g23g|5g6g|1.7g17g|6g|0g|0g

|0g

|125mg1g|55mg10mg|0mg/35mg15mg|810mg|Those looking for every advantage168ml|32g|0.72|3.13|7|Fructose malabsorption

|-

|[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=clif&url=http%3A%2F%2Fwww.amazon.com%2FClif-Shot-Mocha-1-2-Ounce-Packets%2Fdp%2FB0074B4IKG Clif Shot] (new formula)

|24g

|12g

|12g

|6g

|6g

|0g

|0g (chocolate has 1.5g)|0g⁷

|90mg

|50mg

|0mg/25mg/50mg/100mg

|7292ml|34g|0.71|2.94|6

|A Gu Alternative

|-

|27g

|10g

|17g

|0g

|10g|0g (chocolate has 1.5g)|0g|0g⁷

|200mg

|20mg

|0mg/25mg/50mg

|6293ml|41g|0.66|2.68|5

|Those needing extra electrolytes

|-

|20g

|13g

|7g

|4g

|9g

|0g

|5g

|0g

|30mg

|0mg/20mg

|297ml

|37g

|0.54

|2.70

|4

|Improved Recovery and Ultradistances

|29g

|29g

|0g

|14g

|15g

|0g

|0g

|0g

|85mg

|0mg/32mg

|572ml

|37g

|0.78

|3.24

|2

|Not Recommended

|15g

|13g

|0g

|3g

|10g²

|2g

|1g

|1g

|Unknown

|0mg

|256ml

|30g

|0.50

|2.33

|2

|Not Generally Recommended

|18g

|13g

|0g

|7g³

|6g³

|5g³

|3g

|0g

|15mg

|100mg

|274ml

|30g

|0.60

|3.00

|0

|Not Recommended

|}

'''Notes'''

* ¹ These values are estimates based on the stated nutrition and ingredients.

* ²Agave nectar varies in its fructose content between 90% and 55%, so this calculation assumes the average of about 75%.

* ³The unusual nature of the ingredients in 2^nd surge makes it harder to estimate the types of carbohydrates included.

* ⁴The sugar value includes sucrose, fructose, glucose and other 'sugars'.

* ⁵This is an approximation based on the amount of sugar, Maltodextrin, sodium and potassium, ignoring other ingredients. The water included in the gel is assumed to be the overall weight less the weight of the carbs, fat and protein. See [[C:\Users\fellrnr\Dropbox\The Science of Energy Gels| The Science of Energy Gels]] for details on the isotonic calculations.

* ⁶This is the net weight of the gel; generally the packaging added 2-3g to the gels according to my scales.

* ⁷The chocolate flavor has 1.5g

* ⁸The chocolate flavor has 2g

=Size Comparison=

[[File:Gels.jpg|none|thumb|500px|Here is a visual comparison of the sizes of the various gels.]]

=Hammer Gel=

[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=hammer&url=http%3A%2F%2Fwww.amazon.com%2FHammer-Single-Serve-Packets-Raspberry%2Fdp%2FB000RI2T4A Hammer Gel] is noteworthy as one of the easiest to digest gels. It is nearly all [[Maltodextrin]] dissolved in a greater volume of fluid than other gels. The low level of sugars and electrolytes makes this far easier on the digestive system, and is recommended for runners who have issues with other types of gel. Note that the lack low level of Fructose limits , which makes the maximum carbohydrate absorption, so lower than other gels. Therefore use Hammer only if Gu is difficult to digest. =Vi Endurance=Like Hammer above''<br/>Ingredients (Vanilla): Maltodextrin, Filtered Water, Energy Smart (Grape juice and Rice dextrins), Vi Endurance is easy to digest. It has Potassium Sorbate (as a little fat in the form of Medium Chain Triglyceridespreservative), as well as some TaurineVanilla Extract, which I think are good thingsCitric Acid, but probably the amount is not significant enough to make much of a difference. There is a little caffeinePotassium Chloride, intended to increase the carbohydrate absorption rather than to improve performance. I found the Vi Endurance very easy on the stomach and a worthy alternative to Hammer GelSalt, though it's only from the manufacturer and so it a little more pricy Amino Acids ($1L-Leucine, L-Alanine, L-Valine, L-Isoleucine).64 with shipping.)''

=Gu=

For marathon distance racing, I prefer [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gu&url=http%3A%2F%2Fwww.amazon.com%2FEnergy-Gel-Chocolate-Outrage-24-Count%2Fdp%2FB000CSCRHY Gu] over all other gels I've tried. It contains 5g of [[Fructose]], with the rest of the calories coming from the easily digested [[Maltodextrin]]. I find that Gu can be consumed without any extra water as long as it is taken a bit at a time and [[How to eat a Gel| mixed with saliva]]. Some of the flavors can be a little strong, but the 'plain' Gu has a light cola flavor.

''<br/>Ingredients (Vanilla): Maltodextrin, water, fructose, Gu Amino acids (leucine, valine, histidine, isoleucine), potassium and sodium citrate, antioxidants (vitamin E and C),citric acid, calcium carbonate, vanilla, sea salt, preservatives (sodium benzoate, potassium sorbate), fumaric acid, herbal blend (chamomile, kola nut, ginger), pectin.''

=Gu (Peanut Butter)=

The peanut butter flavored [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gu&url=http%3A%2F%2Fwww.amazon.com%2FEnergy-Gel-Chocolate-Outrage-24-Count%2Fdp%2FB000CSCRHY Gu] is different enough to justify its own section. The peanut butter flavor is far less sweet than the regular Gu flavors, but if you like peanut butter it can be a lot more palatable. It also substitutes a little bit of fat and protein for the carbohydrate, as well as having a tiny bit more sodium and potassium. I find this flavor digests particularly well and I'd recommend trying get if you're a fan of peanut butter. Obviously, if you hate peanut butter or you have a peanut allergy this is not going to work for you.

''<br/>Ingredients: Maltodextrin, water, fructose, Peanut butter (peanuts, salt), Gu Amino acids (leucine, valine, histidine, isoleucine), potassium and sodium citrate, antioxidants (vitamin E and C), preservatives (sodium benzoate, potassium sorbate), calcium carbonate, sea salt, fumaric acid, calcium chloride, pectin, citric acid, malic acid, herbal blend (chamomile, ginger).''

=Gu Roctane=

[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gur&url=http%3A%2F%2Fwww.amazon.com%2FRoctane-Energy-Gel--Pack-Pomegranate%2Fdp%2FB002Y1XKW8 Roctane] is a more expensive variant on Gu, though the price has reduced significantly since its introduction. The main difference is the addition of 1.7g of amino acids, which may help slightly. I've not noticed any difference when using it, but if you like Gu and are looking for even a slight advantage, it may be worthwhile. If you are paying hundreds of dollars for a race entry and travel, then the extra cost is minor. If you take 8 gels in a 4-hour marathon, Roctane only adds $4-5 to the cost of the race. Of course, you'll need to practice with Roctane in your training, so you'll have to factor that cost in as well.

''<br/>Ingredients (Blueberry flavor): Maltodextrin, water, fructose, Roctane Amino acids (Histidine, Leucine, Valine, Isoleucine), Ornithine Alpha-ketoglutarate (OKG), sodium citrate, malic acid, citric acid, potassium citrate, natural pomegranate flavor, natural berry flavor, calcium carbonate, sea salt, caffeine, sodium benzoate, potassium sorbate.''

=Vi Endurance=

Vi Endurance has no fructose, so it's ideal for those that suffer from [http://en.wikipedia.org/wiki/Fructose_malabsorption fructose malabsorption]. It has a little fat in the form of Medium Chain Triglycerides, as well as some Taurine, which I think are good things, but probably the amount is not significant enough to make much of a difference. There is a little caffeine, intended to increase the carbohydrate absorption rather than to improve performance. I found the Vi Endurance very easy on the stomach and a worthy alternative to Hammer Gel, though it's only from the manufacturer and so it a little more pricy ($1.64 with shipping.)

''<br/>Ingredients (Vanilla): Maltodextrin, water, dextrose, Vi Endurance Formula (MCT Oil, Taurine, Glucuronolactone, ornithine alpha-ketoglutarate (OKG), citrulline malate, magnesium aspartate, sodium citrate, potassium aspartate), pure vanilla flavor, potassium sorbate, sea salt, caffeine''

=Clif Shot (new formula)=

The new formula [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=clif&url=http%3A%2F%2Fwww.amazon.com%2FClif-Shot-Mocha-1-2-Ounce-Packets%2Fdp%2FB0074B4IKG Clif Shot] uses [[Maltodextrin]] like other Gels and is similar to Gu. However, it has slightly more sugar making it a little more difficult to digest. One nice thing about Clif Shots is their 'litter leash', which is a thin strip that holds the top to the body of the packet so that you're less lightly to drop the top. I found in practice that I often break the leash when opening the gels, but the idea is a noble one. ''<br/>Ingredients (Vanilla): Organic Maltodextrin, Organic Sugar, Water, Natural Flavor, Sea Salt, Potassium Citrate.''

=PowerBar Gel=

[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=PBeg&url=http%3A%2F%2Fwww.amazon.com%2FPowerBar-Caffeinated-Strawberry-1-44-Ounce-Packets%2Fdp%2FB000A2BCIW PowerBar Gel] is noteworthy because of its higher sodium content that may help alleviate [[Hyponatremia]] and [[Cramps]]. I found the flavor stronger than Hammer, Gu or Cliff, but still quite pleasant. The level of fructose is higher than I'd like to see for digestibility. You may need to drink some water near the time you take PowerBar Gel due to the extra electrolytes. ''<br/>Ingredients (vanilla): Carbohydrate blend (Maltodextrin, fructose), water, electrolytes (sodium chloride, sodium citrate, potassium chloride), natural flavor, citric acid, sodium benzoate and potassium sorbate.''

=Accel Gel=

I like the 4:1 carbohydrate to protein ratio of [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=accel&url=http%3A%2F%2Fwww.amazon.com%2FPacific-Health-Accel-Vanilla-pack%2Fdp%2FB003CN5NL8 Accel Gel], and I often use it in ultramarathon races. There is more sugar than I would like at 13g and the thin consistency makes it harder to eat slowly and mix with saliva.

''<br/>Ingredients (Vanilla): Water, Fructose, Sucrose, Whey Protein Isolate and Hydrolysate, Maltodextrin, Glycerin, Natural Flavors, Salt, Ascorbic Acid, Vitamin E Acetate, Soy Lecithin.''

=Honey Stinger=

Honey contains only simple sugars rather than the [[Maltodextrin]] that other Gels use. This makes [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=hs&url=http%3A%2F%2Fwww.amazon.com%2FHoney-Stinger-Gold-Energy-1-3-Ounce%2Fdp%2FB0010TGK18 Honey Stinger] much harder to digest than other Gels, and much sweetersweater. This is the one of the few Gels I've tried that has given me digestive problems when taken slowly. I also found the sweetness overpowering and unpleasant, though the honey aftertaste was quite nice. I would not recommend Honey Stinger Gels.''<br/>Ingredients (Gold flavor): Honey, Water, Potassium Citrate, Salt, Natural Flavors, Vitamins & Minerals, Niacinamide (Vit B3), Calcium Pantothenate (Vit B5), Pyridoxine, Hydrochloride (Vit B6), Riboflavin (Vit B2), Thiamine Mononitrate (Vit B1), Cyanocobalamin (Vit B12)''

=#9 Chocolate=

The only ingredients in this [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=ch9&url=http%3A%2F%2Fwww.rei.com%2Fproduct%2F815338%2Fchocolate-9-energy-gel #9] are Agave and Cocoa, and Agave is predominantly fructose (55% fructose to 20% glucose). This amount of [[Fructose]] is slow to be absorbed and can be difficult to digest, making it a poor choice for most runners. The only runners Agave makes this gel intensely sweet, which I did not like and the '[http://en.wikipedia.org/wiki/Dutch_process_chocolate processed with alkali]' means that this most of the antioxidants are destroyed. This gel would may be suitable for would be those runners that suffer from a blood sugar drop after taking more conventional gels prior to exercise (intra-exercise rebound hypoglycemiasee [[The Science of Energy Gels| The Science of Energy Gels]] for more details). My research suggests this is a rare condition. The Agave makes this gel intensely sweet''<br/>Ingredients: organic agave nectar, which I did not like.cocoa processed with alkali''

=2^nd Surge=

The ingredients in [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=SecondSurge&url=http%3A%2F%2Fwww.amazon.com%2FAccel-Gel-2nd-Surge-Expresso%2Fdp%2FB004Y96R6Y 2nd Surge] are rather grim, with Agave providing [[Fructose]] and Brown Rice Syrup providing glucose (as disaccharides and trisaccharides). While this may sound better than simply using all sugar, it's chemically not an improvement, especially as Brown Rice Syrup has a bitter aftertaste and unfortunately may contain [http://www.npr.org/blogs/thesalt/2012/02/23/147294466/in-rice-how-much-arsenic-is-too-much arsenic]. I found that 2^nd surge was overly sweet, with a slightly bitter undertones and rather gritty in texture. 2^nd Surge has a higher dose of [[Caffeine]] than most gels. It's unlikely that you'd want to take a 2^nd surge every 30 minutes, but if you did, you'd have 800mg of Caffeine during a four hour marathon, which is rather high. (For a 150 pound/75Kg person, that would be nearly 11mg/Kg, far more than seems prudent.) The ratio of carbohydrate to protein can have some benefits, but it's a 6:1 ratio, rather than 4:1 which the manufacturer claims is ideal in their Accel Gel. Overall, there seems nothing to recommend these gels.

''<br/>Ingredients (chocolate flavor): Agave syrup, brown rice syrup, evaporated cane sugar, water, whey protein isolate, glycerin, pea protein isolate, cocoa, natural flavors, green tea extract, d-alpha-tocopheryl, salt, grape, pomegranate, mangosteen, goji berry, blueberry, chokeberry, cranberry, apple and bilberry extracts.''

=Vespa Gel =

{{Main|Vespa Gel}}

Vespa Gels claims to improve endurance performance by improving fat burning rather than providing fuel like other gels. The science does not seem to back this up, and they are remarkably expensive ($6.75 each).

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