Very few people choose an energy gel based on a prior analysis of its label. At the same time, we know that understanding the label can help us avoid trial-and-error choices, meaning we could save money and avoid bad experiences with products that don’t suit us. Since we know this isn’t an easy task, we offer a very simple guide that will help you perfectly understand the nutritional information on any label.
Almost all labels include the following information:
- Nutritional information (in table or list form)
- List of ingredients
It’s very important to look at and understand this information. We’ll use Recuperat-ion Gel Lime as an example.
a) Nutritional Information
In table form: %NRV refers to the Nutrient Reference Values and indicates the amount of a nutrient a serving of the product contains in relation to the NRV for a 2,000-calorie diet.
- 20% of the NRV is high
- <5% is low
In list form: 1 Gel (32mL). Energy value = 72Kcal / 306Kj; Fats = 0g; Saturated fats = 0g; Carbohydrates = 0g; Sugars = 18g; Dietary fiber = 0g; Proteins = 0g; Salt = 0.5g; Sodium = 200mg; Magnesium = 112.5mg (30%*); Zinc = 1.5mg (15%)
*NRV% (Nutrient Reference Values)
b) List of Ingredients
Water, Dextrose, Fructose, Magnesium Glycinate, Sodium Chloride, Natural Flavoring, Gelling Agent: Xanthan Gum, Antioxidant: Citric Acid, Thickener: Maltodextrin, Potassium Citrate, Calcium Glycinate, Zinc Glycinate, Preservatives: Potassium Sorbate and Sodium Benzoate, Colorant: Riboflavin (E-101i).
The list of ingredients must include all ingredients in descending order by weight at the time they are added during the manufacturing process.
The main points to take from the nutritional table and ingredient list are:
1. Serving Size
The label includes the standard serving size for the product so it’s easy to compare with similar products. The serving size is indicated in grams or mL.
2. Energy Value
This is the amount of energy the gel provides. Calories are usually the first (and sometimes only) thing we look at, but that shouldn’t be the case. What’s really important is the impact on our body: we should consider the nutrients — calories that actually nourish us. The energy per unit of gel typically ranges between 70–100 kcal (found in the nutritional information).
3. Carbohydrates
The most important thing is that they come from sugars, not fibers.
(see section 6)
4. Sugars
They are a part of the carbohydrates and one of the most important elements we should look at.
4.1 Types of Sugarss
With the table, you can find out whether the sugars in the ingredient list are:
- Simple or complex
- Their classification according to the Glycemic Index (GI)*
see section 4.3
4.2 Amount of Simple Sugars
This is found in the nutritional information. A good gel should have a basic composition of simple sugars and contain no fats or proteins. This greatly aids digestion and allows the energy to reach the muscles quickly.
Recuperat-ion Boost Enery Gel contains simple sugars that are bioavailable and easily absorbed (Glucose and Fructose). It provides more bioavailable sugar per dose than most gels (of the 18g of carbohydrates = 18g are simple sugars).
Other brands do not specify the types of carbohydrates in addition to the simple sugars. They often include fibers (fruit dry extracts, pectins, gums, cellulose, starches…) which hinder digestion and can cause discomfort during sports.
4.3 Combination of Sugars de azúcares
It’s beneficial for the gel to provide both immediate and sustained energy. This is achieved by mixing different types of carbohydrates with different Glycemic Indexes (GIs) in the right proportions. A good combination, for example, is a 2:1 ratio of glucose to fructose.
Glucose and fructose use different types of intestinal transporters, so when combined, their absorption can be significantly increased.
5. Mineral Salt Content
These are essential to facilitate hydration and help restore electrolyte balance, but not all gels contain electrolytes. It’s important that the ingredient list or nutritional information includes the following:
In the ingredient list, pay attention to the form of the magnesium salt, as this affects its absorption and bioavailability.
- Magnesium Glycinate provides the highest level of absorption and bioavailability (compared to magnesium oxide, carbonate, lactate, sulfate, etc.).
- Magnesium Citrate is magnesium combined with citric acid and has laxative properties.
6. Fiber Content
It’s important to check on the label that the energy value determined by carbohydrates comes from sugars, not fiber. For example:
Of the 42,4g of carbohydrates in the Recuperation Sport Gel = 42,4g are simple sugars → Ensuring that your energy comes from sugars, not fiber (IMPORTANT).
It’s important that it contains no fiber, because, as mentioned before, fiber hinders digestion and the rapid action of the energy gel.
From Recuperat-ion Sport, we hope this guide has been of interest and, above all, that it will be of great use for all your upcoming sports challenges.
By Sara Mir, pharmacist and specialist in sports nutrition.
