How to Improve Mountain Biking Performance with Energy Gels

During mountain biking, the body needs different sources of energy. This is necessary in order to be able to make long-term efforts. It is recommended to eat at least every 45 minutes - 1 hour, or even less often if the nature of the terrain requires it (steep descents, dragging, technically difficult trail).

Energy gels currently on sale (although not environmentally friendly due to packaging), offer a very practical format and allow it to be quickly absorbed by the body.

We have researched this issue and will tell you more.

What is an Energy Gel?

Sports energy gels contain nutrients, mainly carbohydrates, but also minerals and vitamins that can cover the energy needs of athletes during training and during the recovery phase. They are used in many sports including running, cycling, triathlon, or tennis. They provide the body with the nutrients it needs during significant effort to compensate for the loss due to effort.

The main quality of the gel is that its components are easily absorbed by the body and, above all, are very practical to use. Unlike, for example, an energy bar, there is no need to chew when taking the gel. Thus, there is no energy loss due to chewing, no shortness of breath and fewer inattentive mistakes, because it can be done without getting off the mountain bike, especially in competitions (on hikes, trips, this is true, because it is good to stop to enjoy the Scenery !)

They are very easy to transport and can be placed in easily accessible places (for example, in a pocket).

Energy gels should be absorbed with water as they are very concentrated and can cause digestive problems in some people. Therefore, it is important to moisturize well afterwards (with water or an energy drink to supplement the energy intake).

Why Use Energy Gel on Mountain Bikes?

When riding a mountain bike, the body draws the energy it needs from two main sources: fat and carbohydrates. However, there is usually more fat in the body than carbohydrates.

In order for these substances to be used by the muscles, these substances must be processed, and this takes a long time. Therefore, fat is of little help when walking when your heart rate is above 75% of your maximum heart rate. Therefore, carbohydrates are mobilized first and are quickly depleted.

The energy gels are then used as reinforcing carbohydrates to replenish the stores used up during exercise.

Carbohydrates from food are not immediately deposited in the muscles. They are first digested, then assimilated at the intestinal level, and then diffuse with the blood into the muscles, where they are stored, which takes time (digestion time, that is, several hours). However, during the effort, carbohydrates are burned to help improve performance, and when there are more, performance drops, which becomes a blow to the bar.

With energy gels, the carbohydrate pathway is shorter and the benefits are felt quickly. The explanation is relatively simple: the brain is mainly supplied with glucose when it receives little, especially when the muscles use all reserves to continue functioning during the effort, the brain is alert: fatigue subsides.

The gel has a stimulating effect due to the significant and rapid supply of the necessary elements to the brain.

Various energy gels:

Depending on the type of training (walk, hike, competition, cross, gravity ...), the duration of the training and the climatic conditions, energy gels are available in several categories.

• Classic energy gels : Consumption of carbohydrates, vitamins and minerals to support long-term workouts.
• Liquid Energy Gels : This is a classic liquid gel that you can drink for easier handling and absorption.
• Antioxidant Energy Gels : They delay the onset of seizures by providing carbohydrates, vitamins and minerals. They should be taken before an effort or at the start of a race / training session. To use this designation, the gel must contain at least one of the following antioxidants: vitamins C, E, or zinc.
• Organic sports gel : they provide the main sources of energy using natural and organic products.
• Boosters Energy Gels : for instant energy source before strong effort. Very useful at the end of a race or before a sprint.
• Sodium sports gels : Sodium ensures the maintenance of the body's water balance. Very practical when it is very hot.
• Caffeinated Energy Gels : Same potency as Boost gels thanks to the use of caffeine. These gels can also be helpful during nighttime events to increase your alertness and concentration.
• Energy chewing gum : Energy gels in the form of candies. Ideal for people who prefer firm and elastic textures.

Warning: The opacity of some brands' nutritional analysis makes it difficult to determine the type of gel you can get.

Nutrition data

An energy gel should contain at least carbohydrates, sodium and B vitamins.

• Sugar level or glycemic index : a syrup of glucose, dextrose, maltose or fructose ... and he distinguishes between fast sugars (dextrose or fructose) for short or intense efforts and slow sugars (like maltose) for long-term efforts.
• minerals :
  • Magnesium: Magnesium intake contributes to good muscle contraction (transmission of nerve impulses, acid-base balance, energy production), it is important in any effort, especially with prolonged effort.,
  • Potassium: This is one of the minerals that is lost through sweat, especially in hot conditions (+ 24 ° C),
  • Sodium: For long workouts or high heat, a gel rich in sodium (salt) is preferred, as the latter will delay dehydration and cramps.
• vitamins : Vitamins valuable for the absorption of sugars (in particular, B) must be present. They are also valuable in delaying the onset of seizures.
  • Vitamin C and / or Vitamin E: antioxidant vitamins, they are very important during exercise for cell regeneration,
  • Niacin (vitamin B3): participates in normal energy metabolism.
• Bkaa : from proteins, amino acids promote recovery during exercise and affect central fatigue (morale).

BCAAs are branched chain amino acids found in muscles.

• BCAA intake allows you to optimize your muscle glycogen intake to combat fatigue and a sense of well-being during exercise
• During prolonged exertion, the body uses BCAAs from muscles to produce energy, thereby causing degradation of our muscle architecture. Research has shown that consuming BCAAs during exercise helps reduce this breakdown.

Minimum recommended values

Sports nutritionists recommend the following values.

• Carbohydrates: minimum 20 g
• Sodium: 50 mg minimum
• Potassium: 50 mg minimum
• Magnesium: 56 mg minimum
• B vitamins: Have at least 2 different B vitamins.
• Antioxidants: these are vitamins C (mini 12 mg), E (1.8 mg) or zinc (2.5 mg).
• BCAA: 500 mg

How to Choose an Energy Gel for Mountain Biking?

Energy gels come in many different shapes and are calibrated for different purposes. Since the taste and color is individual for everyone, the choice of gel is also subjective. A brief description of the elements to consider in addition to the nutritional composition:

• Taste : Sweet, salty, fruity mixed or neutral flavor. It is up to you to decide according to your tastes and needs. Change your tastes so you don't get bored or sick, try new flavors or new brands during your workout. Whether you train in a competition or participate in the MTB Raid, bring only foods and flavors that you know and can absorb well!
• texture : Prefer liquid gels that don't stay in the mouth for too long and are absorbed faster. For people who want to chew or have a smoother mouthfeel, classic gels or chewing gums are better.
• packing : very important, if you don't want to leave with a backpack or full pockets, small format disposable gels (20 to 30 g) are preferable. Another aspect to consider is the ease of opening the product. Depending on the brand, the opening system differs: the end of the package to be removed, the cap that closes or not. It's up to you to decide which system is right for you. However, be careful not to throw empty gel into the environment.... Gels over 50 g are designed for a variety of uses. Very practical if you don't want to have multiple gels in your pocket, however, they are relatively bulky (for example, don't put under your shorts). For multiple uses, a reclosable gel is preferred, fearing it will be everywhere in your pocket or bag.

How to use them?

The first dose can ideally be taken 3/4 hours or 1 hour after departure. There are cyclists who prefer to swallow it just before the start. However, a large enough snack or energy pie is preferable to build up more stores and reduce your frequent carbohydrate intake during the hike.

How often you take it on a long hike will depend on how much your stomach can handle it. It is important to remember that your stomach is not working or working very little when you make steady efforts for a long time.

Mountain bikers with fragile belly should interrupt the catch for at least 3/4 hour. Following this time frame will protect your bloodstream from excess carbohydrates (and the discomfort of hyperglycemia).

You can train your digestive system to ingest the gel, just as you can train your body and various organs to adapt to new situations.

During a cross-country competition, raid or large workout, it is recommended to take an antioxidant gel just before the start to delay the onset of seizures.

Preparing to make your own energy gel?

Looking at the market, we see that the average price is over 70 euros per kg.

It is interesting to ask the question of creating a "home" gel to reduce the note and absorb the ingredients perfectly (assuming a container is found that can be practical for use on mountain bikes)

Here's a recipe to make your own energy gel inexpensively.

In conclusion

Energy gels come in a variety of textures, many flavors, and different effects depending on their composition. Lightweight, practical to use and learn. These gels can be combined with energy drinks to supplement energy intake, but must be formulated to avoid oversaturation. Otherwise, stay in the water! It is best to choose according to the composition and test while walking (different brands, flavors, weight and energy composition) to select the gel that will have the best performance for you and best suit your taste.