{"title":"Swimming Energy Gels","description":"\u003ch1\u003e\u003cstrong\u003eSwimming Energy Gels\u003c\/strong\u003e\u003c\/h1\u003e\n\u003cp\u003eDive into a world of endless energy possibilities with our wide range of swimming energy gels, available in an array of shapes, flavours, and sizes. Designed to replenish your depleted carbohydrate stores during intense workouts, races, or whenever you need that extra boost, our energy gels are a game-changer for your performance.\u003c\/p\u003e\n\u003ch2 id=\"mobile-hidden\"\u003e\n\u003cstrong\u003eSwimming Energy Gels: \u003c\/strong\u003e\u003ca href=\"\/en-pt\/blogs\/news\" title=\"XMiles Insights\"\u003eInsights\u003c\/a\u003e\n\u003c\/h2\u003e\n\u003cstyle\u003e\u003c!--\n    \/* Styling for the related articles block *\/\n        .related-articles {\n          padding: 0; \/* Remove padding from the block *\/\n        }\n        .related-articles ul {\n          list-style-type: none;\n          padding: 0;\n          display: flex; \/* Use flexbox to display articles side by side *\/\n          flex-wrap: wrap; \/* Allow items to wrap to the next line if needed *\/\n          margin: 0; \/* Remove margin from the block *\/\n        }\n        .related-articles li {\n          transition: background-color 0.3s ease; \/* Smooth transition for background color *\/\n          border-radius: 10px;\n          margin-right: 10px; \/* Add 10px spacing between articles on the right *\/\n          margin-bottom: 10px; \/* Add 10px spacing between articles at the bottom *\/\n          flex: 1; \/* Make list items fill out the available space equally *\/\n          height: 100%; \/* Ensure that list items have a fixed height *\/\n          box-sizing: border-box; \/* Include padding and border in the total width\/height *\/\n          background-color: #fafafa; \/* Set background color for each list item *\/\n          padding: 20px; \/* Increase the padding inside each list item *\/\n        }\n        .related-articles li:hover {\n          background-color: #e0e0e0; \/* Darken the background on hover *\/\n        }\n        .related-articles a {\n          text-decoration: none;\n          color: #333;\n          display: flex;\n          align-items: center;\n          justify-content: center; \/* Horizontally center content *\/\n          height: 100%; \/* Ensure that links fill the entire list item *\/\n        }\n        .related-articles h3 {\n          font-size: 16px;\n          margin: 0;\n        }\n        .related-articles p {\n          font-size: 14px;\n        }\n    --\u003e\u003c\/style\u003e\n\u003cdiv class=\"related-articles\" id=\"mobile-hidden\"\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"\/en-pt\/blogs\/news\/how-do-energy-gels-improve-your-performance\"\u003e\n\u003cdiv\u003e\n\u003ch3\u003eHow do energy gels improve your performance?\u003c\/h3\u003e\n\u003cp\u003eThe best way to stay energized during your workout is by taking on an energy gel, a great source of carbohydrates.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/en-pt\/blogs\/news\/choosing-your-energy-gels-how-do-they-work\"\u003e\n\u003cdiv\u003e\n\u003ch3\u003e5 Ways to Choose the Right Energy Gel\u003c\/h3\u003e\n\u003cp\u003eWhatever your distance is, understanding how energy gels work with your body is key.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/en-pt\/blogs\/news\/energy-gels-how-and-when-should-you-use-them\"\u003e\n\u003cdiv\u003e\n\u003ch3\u003eEnergy Gels: How \u0026amp; When Should You Use Them\u003c\/h3\u003e\n\u003cp\u003eEnergy gels have become a popular choice for providing a quick and convenient source of energy to sustain performance.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/div\u003e\n\u003cdetails\u003e\n\u003csummary\u003e\u003cspan class=\"headline\"\u003eREAD MORE\u003c\/span\u003e\u003cspan class=\"sub-headline\"\u003eWhy should swimmers use Energy Gels?\u003c\/span\u003e\u003c\/summary\u003e\n\u003cdiv class=\"indent-content\"\u003e\n\u003cp\u003ePossibly the most convenient and effective way to fuel your body during long swim sessions or competitions is with energy gels. Whether you're training for a 5K open water swim or an Ironman triathlon, understanding how energy gels work with your body and knowing when and how to use them for maximum performance benefits is crucial.\u003c\/p\u003e\n\u003ch2\u003e\u003cb\u003eWHY USE AN ENERGY GEL FOR SWIMMING?\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003eYour body uses fat and carbohydrates as fuel sources. While fat is available, it's slower to break down into usable energy, making it less effective when swimming for extended periods over 1-2 hours.\u003c\/p\u003e\n\u003cp\u003eThis means your body will rely primarily on carbohydrates as fuel. But your body can only store a limited amount of carbohydrates in the muscles, known as glycogen.\u003c\/p\u003e\n\u003cp\u003eFor example, when swimming at race pace, you can expect to use up your glycogen stores in about 90 minutes. For longer endurance swims, you're looking at around 120 minutes (2 hours) before needing additional fuel. These are the key facts to understand when and why you need to start fueling.\u003c\/p\u003e\n\u003ch2\u003e\u003cb\u003eHOW CAN AN ENERGY GEL HELP SWIMMERS?\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003eEnergy gels provide simple sugars that are quickly absorbed into your bloodstream as glucose, giving you a spike in energy. This glucose is then absorbed by your active muscles.\u003c\/p\u003e\n\u003cp\u003eEach gel provides between 15-45 minutes of energy with approximately 25g of carbohydrates in the form of simple sugars, an accessible energy source for your body to process.\u003c\/p\u003e\n\u003cp\u003eHowever, it's not just about the carbohydrates. Depending on the energy gel, other ingredients have been included to boost your performance:\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\u003cstrong\u003eCAFFEINE\u003c\/strong\u003e\u003cspan\u003e - Can improve alertness, concentration, reaction times, and the ability to push harder for longer by lowering the perception of effort.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSODIUM (ELECTROLYTES)\u003c\/strong\u003e\u003cspan\u003e - Lack of sodium can cause muscle cramping, heat illness, inability to properly rehydrate, and increased risk for hyponatremia.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAMINO ACIDS (BCAAs)\u003c\/strong\u003e - \u003cspan\u003eAmino acids are the building blocks of muscle. Low levels of branched-chain amino acids (BCAAs) may contribute to fatigue or the perception of fatigue through a process called 'central fatigue'.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cp\u003e\u003cem\u003eNote: As caffeine is a stimulant, consider alternating between caffeine and non-caffeine gels to ensure you don't take on too much.\u003c\/em\u003e\u003c\/p\u003e\n\u003ch2\u003e\u003cstrong\u003eWHEN SHOULD SWIMMERS TAKE AN ENERGY GEL?\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eGetting your fueling right is key; don't wait until you need fuel, as this is too late. This is the main reason people say they are \"crashing\" or \"hitting the wall.\" The ideal time to consume an energy gel depends on you and your body.\u003c\/p\u003e\n\u003cp\u003eThe normal calculation is that you will feel the effects of an energy gel roughly 15 minutes after consumption.\u003c\/p\u003e\n\u003cp\u003eDoubling the intake is \u003cem\u003enot\u003c\/em\u003e the answer. Taking two at a time doesn't mean you'll get twice the energy burst; instead, you're likely to crash as your body attempts to process the sugar.\u003c\/p\u003e\n\u003cp\u003eAs an example, for swimmers in longer open water races or pool events, this is a useful guide for when to take an energy gel using a 45-minute consumption gel:\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\u003cstrong\u003e5K OPEN WATER SWIM (2 gels)\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e15 minutes before start\u003c\/li\u003e\n\u003cli\u003eHalfway point\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e10K OPEN WATER SWIM (4 gels)\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e15 minutes before start\u003c\/li\u003e\n\u003cli\u003eEvery 45 minutes during the swim\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/blockquote\u003e\n\u003cp\u003eYou will be looking to take on fuel via gels approximately every 45-60 minutes between gels, ensuring not to overload your stomach with too much simple sugar at once.\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cstrong\u003eWARNING\u003c\/strong\u003e - \u003cem\u003eGuides based on gels to be taken every 45 minutes\u003c\/em\u003e.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eAlways check the packaging on energy gels for consumption information.\u003c\/p\u003e\n\u003cp\u003eSome brands of energy gels recommend a gel every 15-20 minutes (3 per hour), while others are designed to be taken every 45 minutes. Think about that; would you really want to take on 12+ energy gels over the course of a 10K swim? Or would taking 4 of a different brand work better? The big issue here is when someone under fuels - 1 energy gel doesn't always equal 1 energy gel.\u003c\/p\u003e\n\u003ch2\u003e\u003cstrong\u003eWHAT ARE GELS LIKE FOR SWIMMERS?\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eThis is a common question, and everyone has different tastes. Although usually water-based, gels vary in consistency from chewy and thick to a drink-like consistency with varied taste strengths.\u003c\/p\u003e\n\u003cp\u003eWith so many flavors on the market, from citrus fruits to decadent dessert flavors or your favorite coffee, the only way you will really know is to test a few different brands to see what consistency and flavor works best for you.\u003c\/p\u003e\n\u003ch2\u003e\u003cstrong\u003eSHOULD SWIMMERS TEST DIFFERENT GELS?\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003ePractice, practice, practice. With all nutrition, you want to ensure you have a tried and tested method to get your required fueling on-board long before race day, and this is no different with energy gels.\u003c\/p\u003e\n\u003cp\u003eThroughout your training, you will be increasing your yardage and distance. The best time to test products is during long swim sessions to ensure you know when and which energy gels work best for you.\u003c\/p\u003e\n\u003ch2\u003e\u003cstrong\u003eSHOULD SWIMMERS CONSUME GELS WITH WATER?\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eIt's always best to take energy gels with water, but it's not necessary with some energy gels.\u003c\/p\u003e\n\u003cp\u003eWithout water, some energy gels will take longer to digest and enter the bloodstream, causing a delay in performance. Additionally, don't take energy gels with a sports drink unless you are consuming as part of a planned intake; the combined intake of energy gels and an energy drink puts you at risk of taking on too much sugar at once.\u003c\/p\u003e\n\u003ch2\u003e\u003cstrong\u003eENERGY GELS OR ENERGY CHEWS FOR SWIMMERS?\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eEnergy gels and energy chews are both popular choices among swimmers looking for a quick and convenient source of carbohydrates to boost energy and endurance. Both products have their own benefits and drawbacks, and choosing the right one for you will depend on your personal preferences and needs.\u003c\/p\u003e\n\u003cp\u003eEnergy gels offer a quick and easy way to consume carbohydrates and electrolytes, but may not be suitable for those who dislike the texture or taste.\u003c\/p\u003e\n\u003cp\u003eEnergy chews, on the other hand, offer a more appealing taste and texture, but may take longer to consume and may not be suitable for those with dietary restrictions.\u003c\/p\u003e\n\u003cp\u003eTo find the best option for you, it's important to keep track of your experiences with different products, take note of what works and what doesn't, and make adjustments as needed.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/details\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch2\u003e\n\u003cstrong\u003eSwimming Energy Gels:\u003c\/strong\u003e Brands\u003c\/h2\u003e","products":[{"product_id":"gu-energy-gel","title":"GU Energy 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