These responses were written by Bill Vaughan, Ph.D., University of California, Berkeley, formulator of GU Energy Gel and scientific formulator of the original PowerBar.

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

Our nutritional suggestions for the half-Ironman, while science-based, have been field-tested by thousands of competitive athletes. GU Energy Gel has been on the course as the official energy gel of the Hawaii Ironman Triathlon World Championship for the past five years. Our data comes from both feeding sponsored athletes such as Lori Bowden as well as collecting hundreds of questionnaires from race participants. What works on the hellacious course in Hawaii will probably work for you in a half-Ironman just about anywhere.

We’ve known for over a decade that gut problems occur most frequently in triathletes who consume food high in dietary fat, fiber, or protein, or drink carbohydrate solutions that are too sweet, contain too many components, and/or have too much flavor. The reason is simple: During a race like the Ironman, blood is shifted away from the gut and toward the lungs (for more oxygen transport), the skin (to cool the body) and the active muscle. Blood flow to the gut may be reduced by 80 percent, making less blood available to service digestion and absorption. One of the body’s natural protective responses is vomiting. (Ref.: Medicine & Sport Science, Vol. 32 Adv. Nutrition etc. F. Brouns, 1991)

Overall nutritional goals:

1. Maintain body fluids (dehydration leads to a drop in performance).
2. Maintain blood glucose/muscle glycogen, which are needed for focus, concentration and work/power output, as well as for post-race recovery.

Pre-race strategy

(Used by University of California, Berkeley Crew, National Champions 1999-2000; Dara Torres, 5 medals (swimming), Sydney Olympics; and Wendy Ingraham at Austrian Ironman victories):

1. Consume your last bite of solid food three hours before the event.
2. Preload before the event with one GU Energy Gel and a sip of GU20 at 1.5 hours, 45 minutes, and 5-10 minutes before the race.

During the Ironman:

Consume two GU Energy Gels per hour (200 calories), washed down with 24 oz. of GU20 (150 calories). This will provide the necessary carbohydrates, branched chain amino acids, and electrolytes. If you can absorb additional fluid, water is fine. (Total = 350 calories per hour.) NOTE: Solid food will increase the risk of gut problems.

After the Race:

Continue to consume carbohydrates for one hour after the event. Then eat anything that appeals to you.


SLOWTWITCH QUESTION TWO: Why are gels typically sold in 100 calorie packets?

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.


SLOWTWITCH QUESTION THREE: Are there new or different delivery systems on the horizon?

Sure, just check out the pharmaceutical industry. For small doses of medication the transdermal patch (through the skin) and the inhalor (through the lung) routes are finding greater uses. Can you imagine an intravenous infusion pump delivering nutritional solutions during an Ironman ? He/she with the best pump wins!


SLOWTWITCH QUESTION FOUR: What is the life of a gel in its plastic container?

Several things influence the life of a gel.

1. Original packaging
   1. Foil barrier: GU Energy Gel has a foil barrier to keep oxygen out and water in. This lengthens its shelf life. Our "best by" date is 11 months from date of production.
   2. Out-of-date GU was used by the Yugoslav Olympic rowing team at Sydney and was found to produce the same energy levels as fresh GU. However, flavor does change with time. For the freshest taste, check the "best by" date.
   3. Plastic barriers: Plastic is porous. If an energy gel is sold in a plastic container, oxygen (an enemy of shelf life) gets into the product. Flavor will change, and the effectiveness of the ingredients will diminish.
      
      
2. Repacking gels into plastic containers
   
   If you put GU into a plastic flask (five servings) and then put it into the freezer, it will last for months, if not years. However, if bacteria from your saliva comes into contact with a gel product, treat it like any other food product—use it within a day and refrigerate the unused portion. If you don’t use it in a few weeks, throw it out. It’s best to play it safe.
   
   
3. Product abuse
   
   As with any food, excessive temperatures speed up chemical reactions, which degrade the flavor. GU sitting in the trunk of a car in the summer sun for weeks on end may not taste quite as great as normal.
   
   
4. Preservatives
   
   Preservatives help preserve foods. They slow degradation, thereby enhancing the safety, quality, and shelf life of foods. Benzoates and sorbates (contained in GU) have been safely used for decades to maintain food quality and are found naturally in foods. Benzoic acid, for example, occurs in cranberries, prunes, plums, cinnamon, and cloves.
   
   All foods—even foods we think of as "bullet proof" (such as jam in a glass jar, canned foods, or meat in our coldest freezers)—have shelf lives, some shorter than gel products.

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