If you've been training and racing long enough, you've probably had a moment where you simply couldn’t squeeze down another energy gel. This "flavor fatigue" can mess with your ability to consume enough carbohydrates and thus impact your performance.
The good news? There are ways to keep fueling exciting so you can still fuel effectively.
1. Only Fuel When Necessary
Many athletes—including amateurs—are now aware the link between fueling and performance. While this is great, it also means that fueling has become trendy. You’ll often see athletes sucking down on gels during short training sessions and events. No wonder they get tired of them!
But you only need fuel for high-intensity activity lasting longer than 90 minutes.
Yes, there are some exceptions where fuel may be beneficial—but, for most low-intensity activities shorter than this, your body’s stored glycogen is adequate.
Not sure whether you need fuel? See our Fueling Calculator.
2. Choose Gels with Maltodextrin
Research shows that the ideal fueling formula is glucose and fructose in a 1:0.8 ratio. The problem is that fructose is very sweet. If the gels contains a source of glucose that is also sweet, they can taste sickly sweet.
This is why Nduranz uses maltodextrin in its Nrgy Gels. Compared to other sources of glucose, maltodextrin is not sweet, but is still rapidly absorbed for fast energy.
Confused about glucose? Read this Guide to Carbohydrates.
3. Alternate between Gels and Drinks
A lot of endurance athletes prefer to keep their fluids and fuel separate: it allows them to adjust fluid intake based on conditions without affecting carbohydrate intake. Keeping fluids separate also means you don’t have to carry as much water when aid stations are available.
However, on longer events, consider having at least one fuel bottle in addition to your plain water bottle. You will be able to switch between consuming your carbohydrates in liquid and gel form, so it won’t get boring as quickly.
4. Choose Gels with Sodium
Some athletes prefer to take their electrolytes separate from fuel. However, choosing a gel with sodium can make them easier to consume.
Ultra trail runner Kris Jones likes Nrgy Gels 45 for this reason. He says:
"If you have all sweetness, it wears on the palate after a while. I find having sodium in the gels helps me want to eat them. The slight saltiness makes it go down better, and it just makes you want to eat and drink. When you're trying to push these high amounts of fueling, it’s really helpful."
5. Switch Flavors
One of the easiest ways to avoid flavor fatigue is to switch up flavors of energy gels. Some athletes will do single-flavor sessions, such a Orange flavor on Mondays and Tropical on Tuesdays. Others will consume a different flavor gel each time they fuel, which is useful during particularly long sessions.
Yes, this does mean you will have to buy multiple boxes of gels as once. If you can’t do that, see if you can trade gel flavors with teammates so you all get more variety.
See the full line of Nduranz Gel 45 flavors here.
6. Dilute the Gel with a Bit of Water
For some athletes, the consistency and sweetness of the gel become problematic after extended use. A solution is to dilate the gel with water.
No, we don’t mean to mix a gel into a water bottle (then you’d just be making your own energy drink!). Rather, mix the gel in a flask with just enough water to get the consistency and sweetness you want.
This approach allows you to keep your fluids and fuel separate. It also cuts down on the amount of gel wrappers that accidentally end up on the side of the road.
The Nrgy Gel 45 Refill Bottle and flask is perfect for this.
7. Stick to the Same Formula
When you start getting sick of one flavor of energy gels, you might be tempted to switch to another brand. However, this isn’t always a good idea. The new brand might use a different fuel formula, such as different sources of carbohydrates or ratios. You don't know how your body will react to the new fuel.
This is why, as a general rule, you should always use the same fuel for training and racing. The last thing you want is GI problems during your race! There are plenty of stories about athletes not being able to finish a race because they tried a new brand of energy gel which as at an aid station.
8. Use Solids, But Choose Carefully
From a purely scientific standpoint, exercise physiologist Dr. Tim Podlogar says it is best to fuel with gels and drinks because they are absorbed best.
However, there’s also a psychological aspect of racing: Sometimes you simply want to chew on something!
But it's important you choose solids that are:
- Made from fast carbohydrates: Ideally glucose (such as maltodextrin) along with a source of fructose, as this allows for optimal carbohydrate uptake.
- Very soft texture: Harder solids can throw off your breathing when chewing, and may bounce around in the stomach and cause discomfort.
- No (or very low) fiber or fat: These will slow digestion and carbohydrate absorption, meaning slower energy release and possible GI side effects.
- Don’t stick to your teeth: It can be hard to focus during a race when you’ve got a bit of food stuck in your teeth!
Nduranz makes two solid fuels suitable for fueling: The Nrgy Juice Bar 22.5 and the Nrgy Chew Bar 22.5.
Want to learn more about fueling and endurance? Check out the Nduranz podcast with hosts Dr. Tim Podlogar and Alex Rhodes.