Comparison of different brands of energy gels for endurance sports

During an exercise the body uses fat and carbohydrates as a source of energy. While fat is abundant, it is ineffective if the exercise intensity is above the aerobic threshold (70% maximum heart rate). Thus the major fuel source in high intensity exercises is from carbohydrates. The problem with carbohydrates is that we can only store a limited amount. For example, we use them up in 2 hours when running at marathon pace.

This is where energy gels come in place - to replenish carbohydrate stores that are used up. Unfortunately, energy gels don’t provide a simple one-to-one replacement and so timing and type of gel could be important. Most recommend taking a gel 45 to 60 minutes into the race and every 45-60 minutes thereafter. And now for the most difficult part - not all energy gels are the same. Some are more viscous, some taste better, and contains different ingredients. 

I have compiled a list of energy gels that are available in Singapore, prices correct as of posting and will vary during promotions.

Ranking of Highest energy per g of sachet

1	GU Energy Gel	3.13 Kcal/g
2	32Gi	3.07 Kcal/g
3	Clif Shot	2.94 Kcal/g

Ranking of Highest energy per dollar

1	Weider in Jelly	62 Kcal/$
2	PowerGel (PowerBar)	52.91 Kcal/$
3	GU Energy Gel	48.10 Kcal/$

Ranking of Highest simple sugar by % carbohydrate

1	Honey Stinger	100%
2	Accel Gel	65%
3	32Gi	61%

Ranking of Cheapest per sachet or serving pack

1	High5 Energy Gel	$2.00
2	Clif Shot , GU Energy Gel, Hammer Gel, PowerGel (PowerBar Gel)	$2.08
3	Honey Stinger	$2.20

Key points of various energy gels in alphabetical order

Brand	Carbohydrate source	Other feature
32Gi Sports Gel	rice syrup	Packaging is easy to carry
Accel Gel	maltodextrin, fructose, sucrose	Patented 4:1 ratio of carbs to protein.  Accel Gel users performed 13% longer vs. GU gel users, and 50% better muscle recovery. Also contains Vitamin C, Vitamin E, Whey Protein Isolate & Hydrolysate 5g
Clif Shot	maltodextrin, cane syrup	Patented design allows the tear tab to stay attached to the bottom of the packet after use.
GU Energy Gel	maltodextrin, fructose	Patented carbohydrate blend (70%-80% maltodextrin and 30-20% fructose). Also contains Vitamin C, Calcium, Vitamin E
Hammer Gel	maltodextrin, dextrin	Concentrated source of complex carbohydrates with four amino acids, trace amount of sugar
High5 Energy Gel	maltodextrin, glucose	Light consistency, not overly sweet
Honey Stinger Gel	honey	Only honey, honey is comprised of glucose, fructose, maltose, trisaccharides, and sucrose. The glucose to fructose ratio for honey is the same as fruits, 1:1. Also contains Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid
Maxifuel Viper Active Energy Gel	4 carbohydrate blend	Contains Maxcarb, an exclusive fast-acting blend of four energyboosting carbohydrates
PowerGel (PowerBar Gel)	maltodextrin, fructose	C2MAX 2:1 glucose to fructose blend, found to deliver 20 to 50 percent more energy to muscles than glucose alone and improve endurance performance by 8 percent.
Shotz Energy Gel	maltodextrin
Weider in Jelly	dextrin, fructose	Also contains Vitamin C, Calcium pantothenate,Niacin,Vitamin E, Vitamin B1,Vitamin B2,Vitamin B6,Vitamin A,Folic acid,Vitamin D,Vitamin B12

Which gel works best for you? If you’d like to have my compiled list in excel file, do drop me a note. If you’d like me to list your store as one selling energy gels, do drop me a note too.

Delaying a visit to the doctor

My #2 fell sick with mild fever (temperature 37.5 to 38.0 °C) on 14^th September with some sore throat. We brought her to see the doctor on that day itself and the general practitioner who had prescribed a course of antibiotics for my husband’s sore throat a few days ago was contemplating on whether to prescribe the same antibiotics. 

Eventually we were advised to administer the antibiotics if her condition worsens and to manage her fever with paracetamol/ibuprofen. Then two days later, she had itchy rashes on her legs, body, hands and scalp – while still having a mild fever all these while. We brought her to see the same doctor again and the doctor was sure this time round that she is suffering from a viral attack and advised against taking the antibiotics. 

Perhaps sometimes it is better to delay seeing the doctor. 

Earlier I have experienced the same situation with #3. Visiting the doctor at the early infection days did not prevent the condition from getting worse and there were not enough signs/symptoms for the doctor to make a definite diagnosis.

Have you experienced the same situation?

Vaccination at the polyclinic

My #1 used to do her vaccinations at the National University Hospital’s children’s clinic. She was born there and since a follow-up appointment was given to monitor her growth and development (as a standard patient care); we ended up taking the vaccination package offered by the hospital. At each visit, waiting times were long for the Consultant Paediatrician to see her and the nurse to administer the injection. However, as first time parents, the Paediatrician was ever ready to allay any concerns or answer any queries since many things appeared unusual to us adults.

With #2 we decided to go to a Paediatrician nearby to save on the long waiting times, after all the charges were similar. The Paediatrician would review the height and weight growth, do some physical examination and then administer the injection herself all done in 5 to 10 minutes.

With #3, we gave the polyclinic a shot (pun intended). We had known that compulsory vaccinations are offered free but had always thought that this service would be a hassle. Of course, we were wrong! Vaccinations are done by appointment basis and most of my waiting times were short and everything can be completed in 20 minutes.

During each visit, the nurse would review the height and weight of the child and give advice on feeding matters. To manage fever due to vaccination, paracetamol was given on the spot, so there is no need to collect the medication at a separate queue counter. Infant care sheets were also given out. To date, we had six compulsory injections administered by the nurse, one paediatrician assessment at the 3^rd month which involved physical and developmental assessments, another physical and developmental assessment (with hearing test) by a nurse at the 9^th month. All these consultations, injections and medication were fully subsidised.

Some infant care sheets that I received

Below was what I did for a typical visit:

1)      Prior to making the appointment, ensure child was not ill with fever, runny nose or cough for the past one week, or has had any contact with persons with chicken pox or hand, foot & mouth disease etc for the past one month

2)      Call the polyclinic appointment hotline, do expect longer appointment date for Saturdays

3)      The day before the appointment, ensure child was not ill with fever, runny nose or cough for the past one week, or has had any contact with persons with chicken pox or hand, foot & mouth disease etc for the past one month. If yes, appointment date needs to be changed.

4)      On the day of the appointment, arrive 5 minutes earlier and scan the child’s birth cert at the self-service kiosk to get the queue number.

5)      Wait at the waiting area for the queue number to be called.

6)      After the administration of injection, proceed to appointment counter to get the next vaccination appointment

7)      And then back to the nurse (about 5 minutes later) to check on the injection site.

Source: National Healthcare Group FAQ on Childhood Vaccination

How is your experience?