How To Use Energy Supplements

If you need a hit of energy to get you through a long, hard workout, your best bet is to grab an energy drink, gel, chew or bar.

‘The body uses carbohydrates (which are stored in the muscles as glycogen) as its preferred fuel source during exercise,’ explains David Wiener, training and nutrition specialist at fitness app Freeletics. ‘It’s around the 90-minute mark that carb stores become depleted, and the body turns to its fat supply to fuel movement instead.’

While burning fat may sound like a good thing, fat stores don’t release as much energy at the same rate, says Wiener. When you’re outta carbs, you’re likely to hit the proverbial wall, and your performance will suffer.

The best energy drinks, gels and chews are made up of easy-to-digest carbs. They’re designed to enter your system and fire you up stat, allowing you to finish your endurance activity pumped full of endorphins.

Energy products are primarily made up of simple sugar – often a combination of maltodextrin and fructose – for quick absorption. Many also contain electrolytes (such as sodium and potassium) to help replace the minerals lost through sweat, and some offer a kick of caffeine.

‘Be mindful of caffeine as it doesn’t suit everyone,’ warns Wiener. ‘Some people find it makes them dehydrate faster or need to use the toilet more, which is not what you want if you’re taking on a big race or event.’

So, which should you try? Yet again, it boils down to personal preference, but here’s a rough guide.

Energy drinks: Ideal during the summer months for topping up your carbs while hydrating your body on the go. Lugging a bottle around a long course can be a hassle, though.

Energy gels: Popular with runners, the best energy gels slip into your pocket for easy consumption during exercise. They can be a little messy but get easier to use with practice.

Energy chews: Often resembling a gummy sweet, these bad boys can feel gentler and more satisfying to consume for those with sensitive stomachs. That said, if you’re exercising at a high intensity, chewing can be tricky and affect your rhythm.

With both gels and chews, it’s important to drink enough water to help your body digest it properly and ensure you stay hydrated.

Energy bars: A top choice if you prefer solids to liquids and want something more substantial to keep you going during an endurance activity.

Generally, Wiener recommends consuming 1g of carbs per kilo of bodyweight every 60 minutes. So, if you weigh 80kg, aim for 80g of carbs per hour of exercise.

‘There is a limit to how many carbohydrates your body can absorb, so I wouldn’t recommend taking more than two gels or two drinks in an hour,’ he says ‘They’d just end up filling your stomach and you wouldn’t reap any benefits.’

Because there’s such a plethora of energy products available, try a few and see how they sit with you. ‘Once you find something you like, I’d suggest training with it consistently,’ recommends Wiener. ‘This will help your body adapt to its usage and lessen the risk of digestive issues at critical moments.’