Are there any concerns or considerations?

Unnecessary expense

Sports Gels are not needed at every training session and may be an unnecessary expense.

Unnecessary energy intake

Athletes need to consider their physique goals and total nutritional goals when deciding whether to consume sports gels. In the case of athletes who have short- or long-term restrictions on dietary energy intake, overuse of energy-dense sports foods such as sports gels may create problems with energy balance and overall nutrient density of the diet.

Dental erosion

• Repeated exposure of the teeth to sticky forms of carbohydrate is not ideal for dental health. To help reduce the potential impact of sports gels on dental health, athletes should consider the follow options when they are practical or able to be balanced with the sports nutrition plan.
• Minimise the contact time between the teeth and the sports gel and rinse out the mouth with water once the gel has been consumed.
• Where practical, consume dairy products immediate after the session, or chew sugar free gum immediately after consumption of the sports gel.
• Avoid brushing teeth for at least 30 minutes after consuming sports gels to allow tooth enamel to re- harden.¹²

Gut discomfort

• Athletes should practice the use of gels and assess tolerance during training sessions if they are intended for use during competition. Research in laboratories and in the field has shown that the use of sports gels is well tolerated by most athletes. However, a small number of athletes suffer from significant gastrointestinal issues and may need an individualised protocol ^3,4. The following strategies can help to minimise problems.
  • Sports gels should be consumed with adequate fluid to meet hydration needs and to improve gastrointestinal tolerance.
  • ‘Gut training’ – deliberately consuming a gradually increasing volume and concentration of sports gels during workouts - can allow the gut to develop better capacity to absorb carbohydrate and feel comfortable.
  • The use of sports gels with multiple transportable carbohydrates may assist in maximising gastrointestinal comfort, particularly when carbohydrate is consumed at high rates of intake (> 60 g/h).
• Individuals with fructose malabsorption or FODMAP intolerance should be aware of the fructose content of sports gels containing multiple transportable carbohydrates.

Interference with opportunities for training adaptation

Some athletes may periodise their carbohydrate intake to help support training adaptations. This may include the prescription of workouts in which there is “low carbohydrate availability” (i.e. the session is undertaken with low muscle glycogen stores and/or after an overnight fast). This strategy may increase some of the important adaptive responses to exercise. Therefore, on some occasions, an athlete may deliberately choose not to consume gels or other forms of carbohydrate during the first part of a session.^13,14