TIPS FOR USING OUR NATURAL ENERGY GELS

How many natural gels should I take when training and running? When should I take them for optimum energy intake? When should we opt for compotes or energy bars?

Here's the advice from Benoit Nave, expert nutritionist and co-founder of Baouw. Answers that will delight fans of healthy sports nutrition and carbohydrate-per-hour aficionados alike:

Tip No. 1: ‘In your nutrition plan, natural gels replace traditional energy gels’.

These new 100% organic and natural gels will take the place of chemical gels in your nutrition plan, but they are not intended to replace compotes and energy bars, because they don't have the same use (we'll go into more detail later in this article).

Tip No. 2: ‘I recommend our natural gels for two uses: during short, intense efforts; and during intense phases of long efforts’.

Nos gels énergétiques se destinent à deux usages auxquels nos gammes de barres et compotes énergétiques ne répondaient que partiellement : des efforts courts et intenses (entre 1 et 3h) ainsi que lors d'efforts longs, notamment en ultra-endurance où le besoin en glucides devient plus important et la mastication plus difficile.

Our natural gels could be just the thing for Loana Lecomte, in her quest for an Olympic medal at the Paris 2024 Olympic Games, in mountain biking, over a 1h30 event; or for Thibaut Garrivier, 6th in the last UTMB, battling for the top 5 right up to the final kilometres of this 170 km ultra-trail.

Tip No. 3: ‘The number of carbohydrates consumed per hour must be very personal and adapted to the type of effort’.

In line with Benoit Nave, we have always advocated energy intake from different sources: carbohydrates, of course, but also lipids, which are fundamental. As far as the figures are concerned, our sports nutritionist recommends between 30 and 40g of carbohydrates per hour for a long effort, and up to 50 or 60g for shorter, more intense events. It's worth noting that top-level athletes can consume up to 80 or even 90g of carbohydrates per hour, particularly at the end of a race, when fatigue comes into play and great performances take shape. To assimilate this quantity without digestive problems, however, they will have trained their intestines for this, through what is known as ‘gut training’.

‘Our natural gels are designed for two uses that our ranges of energy bars and compotes only partially meet: short, intense efforts (between 1 and 3 hours) and during long efforts, particularly ultra-endurance, where the need for carbohydrates is greater and chewing more difficult’.

WHY & HOW DO OUR NATURAL GELS COMPLEMENT OUR ENERGY COMPOTES?

Our natural gels and our energy compotes look similar, yet they are very different: they complement each other and alternate rather than conflict. In fact, this was one of the guidelines underlying our specifications: to ensure that each of these products is optimally suited to a specific use. So there's no such thing as better or more suitable, just a nutrition plan that strategically alternates the two. 

When and why should you use energy compotes? 

What type of effort? For long efforts of more than 3h30. Their carbohydrate content is admittedly lower, but they provide your body with many other essential elements during an ultra, particularly micronutrients. 

What's your approach? The quest for healthy pleasure or comfort in your daily snacks or training. The desire to go as far as possible in endurance, but without necessarily any notion of speed or time: your objective is to be a ‘finisher’.

Our advice?

• Favouring energy compotes at the start of a long effort will optimise the use of lipids, a particularly powerful source of energy.
• Our energy compotes contain more fibre. As a result, they have a more comforting quality, which is much appreciated during an ultra-trail. A little psychological boost linked to the fact that they are reminiscent of real food, digesting more slowly and therefore bringing you closer to the feeling of satiety you get after a real meal. 
• For these two reasons and their low glycaemic index, the use of these energy compotes can be extremely useful at the start of an ultra-endurance effort. 

Quand et pourquoi utiliser les gels d'origine naturelle ?

What type of effort? Short, intense efforts of between 30 minutes and 3h30 or ultra-endurance efforts, when fatigue is at its peak, carbohydrate reserves are depleted and chewing is difficult. 

What approach? The quest for performance, but not at the expense of health, by avoiding digestive problems and reactive hypoglycaemia.

Our advice?

• Eat these natural gels every 30 minutes to reach 60g of carbohydrates per hour. ​
• For longer efforts, even if you're aiming for performance, it's a good idea to alternate between gels, bars and compotes, as this provides your body with all the micronutrients it needs, smoothes blood sugar levels and also varies flavours and textures. You'll slow down the feeling of fatigue that often prevents you from eating for the last few kilometres.

A SMALL REVOLUTION: THE FIRST WATER-DILUTABLE GELS

Our natural gels mark a new era in the world of energy gels, in terms of their composition, philosophy and use. 

Here's how they stand out:

• They have an extremely pleasant consistency in the mouth, unlike traditional pasty gels, which require you to drink water afterwards. 
  
• They are practical to use because they can be resealed, unlike other gels which, once opened, have to be consumed in a single mouthful. 
  
• They are eaten in the traditional way, but can also be diluted in water. Rather like a syrup or energy drink, which would then be 100% natural, you can dilute the contents of your gel in a 500ml flask! This is a great way of achieving the carbohydrate levels your body needs by alternating between gel and drink. 

'You can dilute the contents of your gel in a 500ml flask!' 

The whole Baouw team hopes to have convinced you with these natural gels, of which we are very proud, as they are the result of almost two years' work with our Baouwers athletes!