The Science of Gut-Friendly Gels
Energy gels are a popular supplement for runners and endurance athletes, but they aren’t all great for your gut. In fact, 30% to 50% of athletes report stomach complaints at some point [1]. Factors like reduced blood flow to abdominal organs and nutritional factors can both impact GI health in athletes, especially if they rely on energy gels during prolonged, intense exercise.
The good news is that there are plenty of energy gels that are designed to be gut-friendly, meaning they don’t pose the same risk of gastrointestinal upset as other formulas. What sets these products apart is their special blend of electrolytes, carbohydrates, and amino acids.
In this post, Fixx Nutrition dives into what makes energy gels safe (or not) for athletes, and how to choose the best gut-friendly energy gels for your training.
Are energy gels safe?
Yes, energy gels are generally considered safe for athletes, but they should meet the Australian Institute of Sports Nutrition’s guidelines for quality products. You can read our guide to AISN’s product grades and supplementation recommendations for more information.
Energy gels deliver a fast source of carbohydrates and simple sugars like glucose and fructose, which your body can turn into fuel [2]. They’re designed to offer a readily available source of energy that gives muscles the boost they need to keep performing during exercise.
GI Distress: why bad energy gels hurt your stomach
A high concentration of simple sugars can irritate your stomach and cause discomfort. Most energy gels are high in glucose and fructose, which are quickly absorbed into the bloodstream. During exercise, your body prioritizes making energy, which reduces the amount of blood flow to your abdominal muscles. The imbalance between your digestive capacity and muscle output can ultimately cause stomach upset.
The reason why Fixx gels don't upset the stomach is due to the type of carbs used. It's the complex carbs such as maltodextrin which is hugely common in energy gels. At Fixx we don't use complex carbs in any of our products and instead use simple carbs such as dextrose and fructose. Gel X Pro is a dual carb fuel with 1:0.8 fructose ratio to allow the high amount of carbs to be digested easily.
Dehydration can also worsen stomach upset since it negatively affects the body’s ability to absorb and process anything you eat or drink.
The risk of leaky gut syndrome
Leaky gut syndrome occurs when the lining of the intestines become weaker, allowing substances like bacteria and toxins to enter the GI tract. The gut becomes more permeable, or porous, which increases the risk of side effects such as bloating, gas, abdominal pain, and fatigue.
High sugars are one potential cause of leaky gut syndrome, and athletes who consume a high amount of energy gels could face a greater risk. This is why having gut-friendly formulas is so important. They ensure your body receives the fuel it needs without overloading your system on glucose and fructose.
Why Gel X Pro Is different
Gel X Pro uses a unique blend of simple carbohydrates of simple carbohydrates and fructose with a ratio of 1:08 to make it gut-friendly.
It’s more than just an energy supplement; it’s a scientifically supported nutritional product made from 100% natural ingredients.
Like all Fixx Products, it is all natural, gut friendly, gluten-free, vegan friendly and has no preservatives - a key factor in our goal of removing items that may trigger digestive sensitivity in some people. It also has no cane sugar or syrups, rather it is a dual source energy gel with a 1:08 carbohydrate fructose ratio (29.3g of carbohydrate in total), with both caffeine and no caffeine options. The caffeine used is not synthetic like most other gels but rather naturally occurring caffeine from green tea extract (unflavoured) or cold brew espresso.
This improves the efficiency of utilisation on ingested carbohydrates, reduces the utilisation of carbohydrates stored and importantly, can help reduce symptoms of stomach bloating and nausea.
It also has other key additions to help performance, 220mg sodium for electrolyte replenishment and 400mg of alanine an amino acid to help regulate blood sugar.
Using this combination of alanine amino acid and sodium helps Gel X Pro provide greater full-body support to endurance athletes when used in conjunction with Fuel X Pro to deliver the electrolytes they require. Instead of just trying to quickly boost your energy through sugar and carbs, it offers a well-balanced, systematic formula that supports sustained energy over time.
Experience the difference yourself
At Fixx Nutrition, we take a different approach to sports nutrition. Our products were designed by athletes, for athletes, to provide healthy, accessible support throughout your training and events. Whether you’re a weekend warrior or professional athlete, our products are built to provide the support you need with 100% natural formulas.
Learn what make Fixx Nutrition unique.
Sources:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC4008808/
[2] https://www.runnersworld.com/uk/nutrition/a44714303/how-to-use-energy-gels/