Supplement Overview

• Highly concentrated source of carbohydrate (65-70%) in easily consumed and quickly digested gel form.
• Substantially more concentrated in carbohydrate than sports drinks to provide a large fuel boost in a single serve.
• High cost alternative to other suitable foods and fluids, and should therefore, be used only in specific situations for which is it most suited, rather than as a general snack.

Supplement Profile

• Gels deliver a substantial carbohydrate serve in a compact and easily consumed form. They may provide a practical way to carry or consume carbohydrate in a number of sports or environments.
• Some brands of gels also contain other compounds such as medium chain triglycerides (MCT oils) and caffeine. Athletes should note that intake of large amounts of MCTs (e.g. >25 g) may lead to gastrointestinal problems.

Situations for Use in Sport

• Compact fuel source for endurance athletes during exercise lasting longer than 90 minutes, especially where it is impractical to carry large amounts of sports drinks (i.e. cyclists, triathletes).
• Compact fuel source for team sports athletes during breaks in play during extended training or competition sessions.
• Compact and portable source of carbohydrate for post-exercise recovery when regular foods are not tolerated by the athlete.
• Low-fibre and compact pre-event snack for athletes unable to tolerate regular foods and fluids.

Concerns Associated with Supplement Use

• Gastrointestinal intolerance may occur due to concentrated carbohydrate load.
• Sports gels should always be consumed with adequate fluid to meet hydration needs.
• Athletes should practice use of gels and assess tolerance during training sessions if they are intended for use during competition.
• May lead to over consumption and over-reliance on low-nutrient carbohydrate sources.
• Gels are an expensive alternative to regular food and fluid choices. This supplement should only be used for specific conditions for which it is suited, rather than as a general snack.
• Some gels contain other compounds such as medium chain triglycerides (MCT oils) and caffeine. Athletes should be aware that intake of large amounts of MCTs (e.g. >25 g) may lead to gastrointestinal problems.

Last Updated 3/1/07

This fact sheet has been prepared by the AIS Department of Sports Nutrition as part of the AIS Sports Supplement Program. The AIS Sports Supplement Program has been designed for the specific needs of AIS athletes. It is recommended that other athletes and groups seek independent advice before using any supplement. © Australian Sports Commission 2007

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