What's Really in Your Energy Gel?

As endurance athletes, we rely heavily on energy gels during training and racing. These portable carbohydrate sources have become a staple of endurance nutrition since their introduction in the 1960s and 70s. But how confident can we be that we're getting what's advertised on the label? A new study published in the International Journal of Sport Nutrition and Exercise Metabolism raises some concerning questions about the actual contents of popular energy gels.

Key Findings: Most Brands Pass, But With Some Concerns

The good news is that seven out of eight brands tested had energy and carbohydrate contents within 15% of their labeled amounts, meeting federal regulations. However, there were some notable findings:

1. Overall Energy Content: The study found a significant trend toward lower actual energy content compared to label claims across all products tested.
2. Carbohydrate Content: While not statistically significant, there was a systematic bias toward lower actual carbohydrate content than stated on labels.
3. Major Discrepancies: One brand in particular - Spring Energy's Awesome Sauce - showed alarming differences:

• 71% less energy than claimed (53 vs. 180 kcal)
• 72% less carbohydrate than claimed (12.5 vs. 45g)
• 74-84% less sodium than claimed (13.9-22mg vs. 85mg)

Why This Matters for Athletes

These findings have serious implications for endurance athletes:

1. Performance Impact

When you're planning to consume 90g of carbohydrate per hour during a marathon using two servings of a gel that claims 45g carbohydrate each, but actually contains only 12.5g, you're getting less than one-third of your intended fuel. This dramatic shortfall could lead to:

• Early glycogen depletion
• Premature fatigue
• Compromised performance
• Increased risk of "bonking"

2. Health and Safety Concerns

Beyond performance, there are potential health implications:

• Risk of hypoglycemia (low blood sugar) due to miscalculated carbohydrate intake
• Increased danger during remote or ultra-endurance events where medical assistance may be delayed
• Particular risks for athletes with diabetes who require precise carbohydrate measurements
• Potential electrolyte imbalances due to sodium content discrepancies

3. Long-term Training Impact

Consistently under-fueling during training due to inaccurate product labeling could lead to:

• Relative Energy Deficiency in Sport (RED-S)
• Increased stress hormone levels
• Compromised immune function
• Higher risk of overtraining-related injuries

What Athletes Should Do

Based on the study's findings, here are practical recommendations for athletes:

1. Monitor Your Response

• Keep a detailed training log noting energy levels and satiety when using different products
• Pay attention to unexpected hunger or energy fluctuations
• Consider using a continuous glucose monitor if available

2. Validate Your Fueling Strategy

• Test products extensively in training before racing
• Have backup options from different manufacturers
• Consider using multiple brands rather than relying on a single product

3. Practice Safe Supplementation

• Purchase from reputable manufacturers
• Check lot numbers and expiration dates
• Store products according to manufacturer recommendations
• Consider products that have undergone third-party testing

4. Know Your Numbers

• Calculate your intended hourly carbohydrate intake
• Track actual vs. planned intake during training and racing
• Adjust quantities based on real-world experience
• Have a backup plan if products don't deliver expected energy

Brand-Specific Findings

For transparency, here's how each tested brand performed relative to their label claims:

Within 5% of Label Claims:

• Maurten 100
• Science in Sport
• Gu Energy
• Honey Stinger
• Hüma
• Precision Fuel

Notable Discrepancies:

• Näak: 12% less energy and 15% less carbohydrate than claimed
• Spring Energy: 57-71% less energy and 43-72% less carbohydrate than claimed

Industry Response and Updates

Since the study, Spring Energy has acknowledged the issues and reformulated their products. Their Awesome Sauce now reportedly contains:

• 180 calories
• 28g carbohydrate
• 7g fat
• 1g protein

However, the researchers emphasize that their findings should serve as a cautionary tale for athletes to remain vigilant about the supplements they consume.

Historical Context and Future Implications

This isn't the first time supplement content has been questioned. Previous studies have found similar issues with:

• Protein bars and powders
• Fish oil supplements
• Vitamin D supplements
• Various other sports nutrition products

The current study adds to a growing body of evidence suggesting that supplement regulation and quality control need improvement.

Recommendations for Athletes

Research and Documentation

• Keep detailed records of product effectiveness
• Report adverse effects to manufacturers and regulatory bodies
• Share experiences with other athletes (while acknowledging individual responses vary)
• Use products that have been verified by independent third parties such as Informed Sport labelled products

Strategic Planning

• Build redundancy into race nutrition plans
• Carry backup fuel options in different formats
• Calculate true vs. claimed nutrition content when planning intake

Regular Monitoring

• Track energy levels during training
• Monitor body composition and performance metrics
• Pay attention to recovery and adaptation

Take Home

This study provides valuable insights into the reality of sports nutrition products. While most brands tested met regulatory standards, the findings highlight the importance of careful product selection and validation in training. Athletes should remain vigilant, test products thoroughly, and maintain backup strategies for important events.

The study also serves as a wake-up call for the sports nutrition industry regarding quality control and accurate labeling. As athletes, we rely on these products for performance and, in some cases, safety. Accurate labeling isn't just about regulatory compliance—it's about enabling athletes to make informed decisions about their nutrition and performance.

Remember: The best approach is to verify product effectiveness through careful testing in training, maintain detailed records of your experiences, and always have backup options available for crucial events. Trust but verify, and never experiment with new products during important competitions.

Image Credit - Usesope, CC BY-SA 4.0, via Wikimedia Commons