Most gels show a similar glycemic response when compared to liquid or solid foods with the same amount of carbohydrates, although the liquid and gel carbohydrates induced a slightly faster rise in glucose in the first 15 minutes of exercise with a corresponding increase in insulin that was higher with the liquid carbohydrate. An energy gel composed of 25 grams of carbohydrate taken with 200 ml of fluid was able to maintain blood glucose levels during a two hour run at 70% of V02 max when compared to a placebo. While it appears that gels may be effective in providing energy for exercise, the biggest challenge may be taking in enough fluid along with them. If they don't drink enough when consuming a gel they risk slowing down the absorption of both the carbohydrate and water.
During exercise it is important to replace fluids lost through sweating. If an athlete uses carbohydrate gels during exercise it is recommended that they add adequate water. (A 1.4 oz. gel pack requires approximately 500 ml of fluid to absorb correctly).
