How to avoid gastrointestinal problems when using energy gels
Hello, mate! If you have used energy gels during training or competition, you may have wondered how to avoid gastrointestinal problems such as abdominal pain, nausea or diarrhoea when using sports gels. These problems can be very annoying and can even negatively affect your sporting performance.
Fortunately, there are some things you can do to avoid gastrointestinal problems when using energy gels during training. Here are some recommendations that work for me:
1. Read labels and know the ingredients
It is important that you know the ingredients of the energy gels you are going to be taking. Some ingredients, such as maltodextrin or fructose, can be difficult to digest and may cause gastrointestinal problems.
If you have digestive problems, you may want to avoid these ingredients or look for gels with other types of carbohydrates.
2. Experiment before the race
It is not recommended to try a new energy gel during a race or competition. Before the race, it is best to experiment with different gels and find out which ones are best suited to your body. This way, you can avoid any digestive problems during the race.
3. Follow the manufacturer’s instructions
It is important to follow the manufacturer’s instructions regarding the amount and frequency of use of energy gels. Consuming too many gels can cause gastrointestinal problems or even increase the risk of hypoglycaemia. Therefore, follow the manufacturer’s recommendations to avoid digestive problems.
4. Hydrate properly
Drinking enough water during training is important to avoid gastrointestinal problems when using energy gels. If you don’t drink enough water, the gels can be difficult to digest and can cause digestive problems. Drink water regularly during training to make sure you keep your body hydrated.
5. Avoid consuming energy gels on an empty stomach.
If you consume energy gels on an empty stomach, they can be harder to digest and can cause gastrointestinal problems. Be sure to consume gels after eating something, such as an energy bar or fruit, to aid digestion.
Follow these recommendations to avoid gastrointestinal pains
I still remember that during a long distance race, I tried a new energy gel without having experimented beforehand. As the race progressed, I began to feel a sharp pain in my stomach and nausea. After some more research, I realised that this new energy gel contained maltodextrin, an ingredient that my body does not tolerate well. Since then, I learned the importance of reading labels and experimenting with different energy gels before the race to avoid gastrointestinal problems and not ruin my race.
If you don’t want it to happen to you like it did to me, follow these recommendations and you can avoid gastrointestinal problems by using energy gels during training.
Remember that energy gels are a valuable tool for any athlete who wants to improve performance and stay energised during training and competitions. Use them responsibly and experiment to find the best option for you. Let’s train!
