Consuming energy gels (containing 30g of carbohydrates) is recommended to support performance during long-duration physical exertion.

noli's read

This advice is based on a solid scientific consensus regarding sports nutrition. Meta-analyses and randomized controlled trials (RCTs), such as those published in the Journal of the International Society of Sports Nutrition, confirm that exogenous carbohydrate intake during prolonged exertion (generally beyond 60-90 minutes) helps maintain blood glucose levels and spare glycogen stores. Using gels is a practical and rapid method for meeting the recommendations of 30 to 60g of carbohydrates per hour. There is no exaggeration regarding the physiological mechanism itself. However, digestive tolerance can vary from one person to another, which makes digestive training necessary. The effectiveness is very real for performance, but it is primarily relevant for intense endurance efforts and is not essential for short-duration physical activities.

the sources

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