Everything you need to know about GU
WHAT IS GU?
GU gels are just that, a gel. The gels come in individual packets of 32g each. The gel is accessed by ripping the top of the packet off and squeezing it into your mouth.
WHAT’S IN GU?
The primary ingredient in GU gels is carbohydrate. Each 32g gel contains around 22-23g of carbohydrate.
They also contain anywhere between 55-125mg of sodium, 30-60mg of potassium, a small amount of calcium and the amino acids: valine, leucine and isoleucine (the branched chain amino acids).
GU gels contain no fat, dietary fibre or protein.
They contain the preservatives sodium benzoate, citric acid and potassium sorbate. Gellan gum is used as a thickener in most of the flavours, or pectin powder (in only a few). The GU gels contain sunflower oil (I can’t work out what for). Malic acid is used in some (for flavour). The Salted Watermelon flavour contains annatto (as colour), Strawberry Banana flavour contains fruit and vegetable juice (as colour) and the Mandarin Orange flavour contains Oleoresin Paprika (as colour).
Some (but not all) flavours of GU contain caffeine via the addition of green tea leaf extract.
Depending on the flavour of the GU, flavours are added. For example, the chocolate peanut butter GU contains peanut butter and organic cocoa liquor.
WHAT TYPE OF CARBOHYDRATE IS IN GU?
GU gels use a mixture of maltodextrin and fructose.
Maltodextrin and fructose use different transporters to get across the gut wall, thereby enabling a greater amount of carbohydrate to be utilised per hour, compared to if only one type of carbohydrate were present.
WHO USES GU?
GU gels are used mainly by endurance type athletes. For example, long-distance runners, cyclists, marathoners, triathletes and ultra-endurance athletes.
WHY IS GU USED BY ENDURANCE ATHLETES?
Long-distance training and long-distance events cannot be completed without some ingestion of carbohydrate. GU gels are a convenient and practical way for an athlete to carry and consume carbohydrate while exercising. They can tear the top off with their teeth thereby requiring only one hand to eat them.
HOW OFTEN SHOULD/CAN YOU EAT A GU GEL?
During a long (>90-120min) and intense event, you could have up to three GU’s per hour spread out, from one hour in (only if you are not consuming any other form of carbohydrate). You do not need this much carbohydrate if the event is short or not difficult (e.g a slow jog).
If you are consuming any other forms of carbohydrate during the race (such as sports drink or carbohydrate containing foods), you would not need three GU gels per hour. A sports dietitian can help you to calculate how much of each food you should eat per hour if you would like to have some variety. You should always drink some water (not sports drink) when you eat a gel. This aids in absorption.
You should always practice your race nutrition in training. You should never consume three GU gels per hour in a race if you have never done so before!
If you are utilising caffeine during a race, you should speak to a sports dietitian about how many caffeine containing gels might be appropriate for you and at what stage of the race to utilise them.
WHO ELSE MIGHT BENEFIT FROM GU?
Many other sports can benefit from using a GU gel. Example include:
– a gel at quarter time, half time or three quarter time in AFL matches
– a gel at half time in soccer, hockey, basketball or netball matches
– a gel during change of ends in a long tennis match
– a gel when rowing out on the water for a long session (>90-120min)
– a gel when refuelling after a weigh-in
Remember though, there are other options when it comes to carbohydrate, you don’t have to solely rely on gels. You might prefer to have a banana, a vegemite sandwich or a sports bar, for example.
Talk to a sports dietitian about when to consume gels as well as how many to consume in your particular sport/event. Or indeed, whether you need them at all!
WHAT IS THE COST OF A GU GEL?
One x 32g gel usually costs ~$2.85. A box of 24 gels reduces the individual price to $2.70 per gel.
WHAT ARE THE GU FLAVOURS?
– Tri-berry
– Mandarin Orange
– Jet Blackberry
– Vanilla Bean
– Chocolate Outrage
– Espresso Love
– Lemon Sublime
– Strawberry Banana
– Salted Caramel
– Caramel Macchiato
– Tastefully Nude (unflavoured)
– Campfire S’mores
– Toasted Marshmallow
– Gingerade
– Birthday Cake
– Mint Chocolate
– Salted Watermelon
IN SUMMARY:
GU gels are a convenient and practical way to consume carbohydrate and sodium during exercise.
Not everyone NEEDS to consume GU gels because there are other carbohydrate based options. Other options such as bars or sandwiches do tend to be bulkier and more difficult to eat and/or carry, so keep this in mind.
As always, speak to a sports dietitian to refine your race/event nutrition plan!
You can read more about GU here.
Please note: I receive no sponsorships from any food or supplement companies.