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Energy Gels: Advantages and Benefits in Sport

Carbohydrate gels are a convenient and effective energy source for athletes, particularly in high‑intensity or extended efforts where chewing would be disruptive and the stomach benefits from minimal digestive strain. SPONSER provides a broad selection of carbohydrate‑rich liquid energy gels in many flavours, available in easy‑to‑use portion sachets or resealable tubes. They come in sweet and one salty varietiy, with or without caffeine, and also in formulations containing added amino acids.

Liquid Energy

Salty


from € 1,90 EUR

Carbo Hydrogel

Pure


from € 3,00 EUR

Carbo Hydrogel

Mint


from € 3,00 EUR

Liquid energy gels for quick energy

SPONSER offers a wide range of gels that have been specially developed for the needs of athletes,based on scientific findings and tested with top athletes. The focus is on maximum energy density with optimal tolerability for direct consumption immediately before or during high-intensity exercise. The gels are ideal whenever an energy boost is desired that does not impair breathing or athletic performance through chewing or digestion. The classic carbohydrate gels from SPONSER are: Liquid Energy Pure without caffeine, Liquid Energy Plus with 25 mg or 50 mg of caffeine per 35 g sachet or 70 g tube, Liquid Energy Salty with 155 mg of sodium (35 g sachet) and a pleasant salty taste, Liquid Energy BCAA (70 g tube) with 250 mg sodium, 110 mg potassium, 250 mg leucine, 125 mg valine and 125 mg isoleucine to conserve your own muscle reserves during exercise and optimise recovery time. As a general rule of thumb, energy gels should be taken with around 200 ml of water per 20–30 g of carbohydrates to prevent a reduction in blood plasma volume, which can lead to gastrointestinal discomfort during exercise.

Carbo Hydrogel: no need to drink water afterwards!

Unlike Liquid Energy Gels, Carbo Hydrogel can be taken without drinking water afterwards, as the gel has a more liquid texture. This is particularly practical in situations where no water or drinking bottle can be carried – or in competitions where there is no time to drink at the refreshment zone. Carbo Hydrogel comes in the form of an easy-to-swallow gel containing 30 g of carbohydrates in a glucose:fructose ratio of 1:0.8. With a carb ratio of 1:0.8, the body can absorb even more energy per hour than with conventional gels without overloading the digestive system, thanks to different absorption mechanisms of the carbohydrate sources in the intestine.

FAQs: Carbohydrates & energy gels in sport

Caffeine in Liquid Energy Gel can lead to a noticeable increase in performance, as a dosage of around 75 mg of caffeine – equivalent to 1.5 tubes – improves concentration and alertness. In addition, caffeine increases muscular endurance, movement speed and aerobic performance, while reducing pain perception. People who are sensitive to caffeine should first test Liquid Energy Plus with caffeine during training under stress and, if necessary, switch to Liquid Energy Pure without caffeine. During competition, it is recommended to take Liquid Energy Plus containing caffeine around 30 to 60 minutes before the desired window of effect. For targeted and carbohydrate-independent caffeine intake, we recommend using our Activator (25 ml with 200 mg caffeine).
Yes, the various Liquid Energy Gels from SPONSER can be combined with each other without any problems. This option is particularly interesting in order to optimally cover individual or varying requirements depending on the duration of exercise, intensity, competition conditions and taste preferences.
BCAA – the branched-chain amino acids leucine, isoleucine and valine – have a dual function in Energy Gel: on the one hand, they serve as a direct source of energy for the muscles and, at the same time, they help sparing the muscles. This is because during prolonged exertion, the body's own BCAA are increasingly used for energy production. To delay this breakdown, it is worth taking an external supply of BCAA via Liquid Energy BCAA.
Liquid Energy Pure Neutral, Liquid Energy Plus Cola-Lemon, Liquid Energy BCAA, Liquid Energy Salty and all Carbo Hydrogel flavours are all vegan and suitable for a plant-based diet. Those who prefer solid food to gels – and can tolerate it under stress – can also opt for the delicious Energy Balls Mango and Blueberry as well as the popular, sweet and salty High Energy Bar Salty+Nuts. These also provide immediate energy and are easy to digest.
The number of gels you need for a competition depends on several factors: the duration of the competition, its intensity, your body weight, and your individual energy requirements s. As a general rule, you should aim for the recommended carbohydrate intake per hour: 30–60 g of carbohydrates per hour for exertion lasting up to around 2 hours. 60–90 g of carbohydrates per hour for longer endurance activities (e.g. marathons, triathlons). It should not be forgotten that the carb ratio, i.e. the ratio of glucose to fructose, also plays an important role in optimal carbohydrate intake. During very long or intense sessions, where more than 80 g of carbohydrates per hour are required, glucose alone quickly reaches its absorption limit (approx. 60 g/h). Only by adding fructose can this limit be extended to 100–120+ g/h if the ‘train your gut’ strategy is followed.
Fast-acting carbohydrates such as glucose, fructose or maltodextrin are quickly absorbed in the small intestine, are easily digestible and cause blood sugar levels to rise. They provide immediate energy, which is particularly beneficial during intense exercise or in competitive situations. However, using them exclusively during sport can lead to a so-called ‘bonk’. Slow-release carbohydrates such as isomaltulose or waxy maize starch are digested and absorbed more slowly, leading to a more even rise in blood sugar levels. These ingredients provide a sustained supply of energy over longer periods of time and reduce the risk of performance slumps. These carbohydrates are particularly useful during prolonged endurance activities that require a constant supply of energy.

Tested, Trusted, Proven

Tested, Trusted, Proven

At more than 100 sporting events with more than 100,000 athletes every year, SPONSER® products are not only put through their paces under laboratory conditions, but also in practical tests. So not only our products, but also our athletes are always one step ahead of the competition.

At more than 100 sporting events with more than 100,000 athletes every year, SPONSER® products are not only put through their paces under laboratory conditions, but also in practical tests. So not only our products, but also our athletes are always one step ahead of the competition.