If you're new to running or sports nutrition, you may have come across energy gels and wondered what’s actually inside them. GU Energy gels are packed with ingredients that help fuel your runs and keep you feeling strong. Here’s a breakdown of the key ingredients in these gels and why they’re important for runners like you.
1. Maltodextrin
Maltodextrin is a carbohydrate derived from starch, and it’s one of the main ingredients in GU Energy gels. Why? Because it’s a fast-digesting carb that provides a quick and steady source of energy. Unlike sugar, maltodextrin is absorbed more gradually, which helps maintain your energy levels without causing a crash. During a long run or race, this steady release of energy is key to keeping you going.
2. Fructose
Fructose, a natural sugar found in fruits, is another important ingredient. When combined with maltodextrin, it forms a powerful duo that enhances energy absorption. GU Energy gels typically use a 2:1 ratio of maltodextrin to fructose. This ratio is important because it allows your body to absorb energy more efficiently, avoiding digestive issues and providing a faster energy boost. The mix helps prevent your body from relying too heavily on just one fuel source, ensuring a more consistent level of energy during exercise.
3. BCAAs (Branched-Chain Amino Acids)
You might not have heard of BCAAs before, but they’re essential for muscle recovery, especially during long or intense runs. These amino acids—leucine, isoleucine, and valine—help to reduce muscle breakdown by providing an alternative energy source for your muscles. This means you can run longer and recover faster after your workout. By including BCAAs in the gel, GU helps protect your muscles from fatigue, keeping you strong throughout your run. For an extra strong shot of BCAAs in your gel then look out for the GU Roctane Ultra Endurance gels which have an extra 1,000mg of BCAAs inside them.
4. Electrolytes
When you run, you sweat—and that means you lose essential minerals like sodium, potassium, and magnesium. Electrolytes are important because they help maintain fluid balance, prevent cramping, and support muscle function. GU Energy gels contain a blend of electrolytes to replace what you lose while running, helping you stay hydrated and keep your muscles working properly, even on those longer runs. Look out for the Salted Caramel and Salted Watermelon flavours for extra electrolytes compared to other flavours.
5. Caffeine
For some runners, caffeine can be a game-changer. Found in certain flavours of GU Energy gels, caffeine can give you a quick mental and physical boost when you need it most. It stimulates your central nervous system, which helps improve focus and reduce the feeling of fatigue. It can also enhance endurance by making your body use fat as fuel, saving your limited carbohydrate stores for later in the race or run.
Some people don't react well to caffeine (especially if they're not used to having any) so GU also make a range of caffeine free flavours - Strawberry Banana, Birthday Cake, Raspberry Lemonade, Lemon Sublime and Campfire S'Mores. For those who want an extra shot of caffeine when things get super tough look out for the double strength (40mg) Jet Blackberry, Caramel Macchiato, Espresso Love and Cola Me Happy. All the other flavours have 20mg of caffeine in.
6. Flavour
GU gels are a little thicker than other gels but the benefits of this decision are clear as soon as you put them in your mouth. The flavours GU can make aren't just limited to a fake approximation of orange, lemon and berry. GU gels are bursting with flavours like Salted Caramel, Espresso, Blackberry, Chocolate, S'Mores (Marshmallow and Chocolate), and they taste just as you would expect. After all if you're not looking forward to eating your nutrition then you won't take it onboard and suffer from all those good ingredients helping you to perform at your best.
Wrapping Up
Each ingredient in a GU Energy gel plays a role in helping you run further, faster, and stronger. By understanding the science behind these key ingredients, you can make an informed choice about how to fuel your runs. Whether you’re aiming for your first 5K or pushing for a personal best in the London Marathon, GU Energy gels are designed to keep you going, so you can focus on what matters most—your run.