SLOWTWITCH GEL QUESTION TWO: If you were to compete in a half-Ironman, what would be your nutritional regimen during the race?

CLIF SHOT: Athletes prefer 100 calorie packets for their portability and convenience. They are compact and easy to store during exercise. In addition, athletes don’t want energy peaks and valleys, and 100 calories of gel consumed 2-3 times per hour provides consistent, sustained energy for optimal performance.

HAMMER GEL: With Hammer Gel, the athlete can carry a flask of gel containing 5-6 servings, allowing for a consumption of 200 calories without having to deal with individual 100-calorie serving packets. Hammer Gel already solved this problem a long time ago.

FIREBALL: In most countries the single portion size allowed by governments for a consumer "snack" is 100 calories. There is a market for larger serving containers, but gels are a niche market, so further variety of product sizes reduces overall usage/consumption of product. We know there is a maximum absorption rate during heavy activity of perhaps 300 or so calories per hour, but does a larger serving necessarily slow that rate?

Larger servings do not necessarily slow down the rate, but many factors come into play—the athlete's consumption at rest or in strenuous activity; blood pooling and performance abilities; digestion and performance abilities; actual absorption of high calories during an event.

Fireball produces a 40-50 percent greater energy duration for the same 100 calories (i.e., normal gels last approximately 30 minutes; Fireball lasts approximately 50-75 minutes). It breaks down into ingredient quality and the proper use of spices and herbs that have the ability in the human body to stabilize insulin levels.

LEPPIN: Energy gels are sold in one-ounce packets because the consumer likes the convenience of the individual serving. Squeezy energy gel was the first. The other companies have only copied Squeezy—they are not original at all.

A 200-calorie packet would work. Some companies are offering larger portions.

Consuming too much carbo energy gel too fast will suck all the water out of our small intestine to digest the gel, and then you dehydrate—i.e., a friend of mine once mixed his sports drink super-strong and drank two large bottles of this mixture during the race. He still needed three IV bags to bring him back from dehydration after the medical team picked him up off the side of the road during the bike portion of a half-Ironman.

Leppin Squeezy energy gel offers, along with the 45-gram sachets, three bottle sizes for the athlete and training arenas. Our formula is designed to hold up and not spoil like some of the other gels.

CARB-BOOM: Mainly for convenience. As stated above, it is recommended that 30-60 grams of carbohydrate should be consumed per hour of exercise in order to delay fatigue. Thirty to 60 grams of carbohydrate equates to 120-240 calories. Carbohydrate and caloric needs vary depending on gender, body weight and the intensity of activity. Ingesting too much carbohydrate at one time can cause gastrointestinal distress and hinder absorption, which can lead to impaired performance for the athlete. So rather than create a gel package that contains this higher carbohydrate and caloric value, which may not be the ideal dosage for everyone, it makes more sense to provide the energy source in an amount closer to the lower levels of the suggested nutrient range. This enables the athlete to easily plan out and prepare carbohydrate needs as it applies to the duration and intensity of activity as well as to the specific requirements of the individual.

For those seeking an alternative to the 100-calorie packet, gel flasks are a great way for athletes to arm themselves with a self-measured amount of calories and carbohydrate. Flasks allow the athlete a little more flexibility in planning out their energy needs. Rather than throw 3-4 gel packets of Carb-BOOM in a pocket or backpack, the individual can load up a gel flask, (which typically holds up to 4 packets’ worth) and have the convenience of consuming as much or as little gel as desired throughout the training bout or competition. Any unused Carb-BOOM can be kept in the gel flask and then stored in the refrigerator until the next workout/race.

In an effort to offer the athlete an additional serving size option, which would provide an economical and environmental advantage, Carb-BOOM is currently looking into the avenue of packaging their gels in a larger volume.

POWERGEL: The PowerBar® PowerGel® was developed as a 100-calorie packet based on what size packet would fit easily in the athlete's hand or pocket. Of course, a 200-300 calorie packet would be a benefit for training purposes, but the packet would be large and so might not be convenient for the athlete. Our recommendation is to use one packet of PowerBar® PowerGel® every 30-45 minutes during exercise to supply needed calories during training.

GU: When we first began formulating GU in 1989, we tested it at grueling events with the idea that if it worked for marathons, 100-mile trail races, and a bike race across Australia, GU would work for just about any physical activity. To optimize performance, our test athletes needed to maximize carbohydrate intake and minimize feeding time. In other words, they needed quick delivery of the most carbohydrate possible in a single serving. A packet of GU provides just that. The entire serving will be delivered to your gut in less than 10 seconds. It just so happened that a large mouthful of GU had 100 calories! Hundred-calorie packets make for ease of tracking calories as well.

Gel companies that entered the market at a later date simply adopted the 100-calorie portion size.

SHARKIES: Sharkies come in packets that are 210 calories. Some people will eat the whole packet prior to training or racing. Others will eat a partial packet and carry the rest during their training or event. Sharkies are convenient as they come with 16 pieces per bag. Because they are gelatin-free, they can be placed in your bike jersey, running shorts or even inside your closed car and they will not melt, thus allowing you to eat them as you feel necessary. Remember, there are three phases (nutritionally) to training and racing:

  1. Hydrate and fuel your body before starting.
  2. Maintain: Replace liquids, electrolytes and fuel before your body sends you signals. Once you start to feel it, it is too late.
  3. Replenish: It is very important to eat soon after completing a workout or race. This will help your body’s recovery and allow higher levels of training the next day.