Training & Nutrition - Can Gels Make you Fat? What is too much?

How much Gel is recommened for riding? I've read the manufacturers recommendation but figure they always want you to use more.

I'm wondering if they can be counter productive if not consumed properly, ie, adding weight, OD on sugar etc.

Also, how agressively should you be riding to actually require Gel? I've always been on to eat a bananna or fruit bar instead of gel although in my last mountain bike race I sucked down a small packet of hammer gel and found it gave me some quick juice. Unfortauntely...it seemed to wear off after an hour and I pretty much hit the wall...feeling over exerted and sick.

thanks.

Higher intensity - gels, fast digesting carbs
Lower intensity - slower digesting carbs

-bullseye

A packet of gel is 100 calories. So yes, enough of them will make you fat.

Gels are also fairly simple sugars so yes, they will raise your blood sugar quickly ... and then wear off quickly.

I only use them for an emergency boost ... and I follow up fairly quickly with solid food.

Count how many total calories a day you eat. And monitor your weight. If you're gaining weight, eat less. If you're losing weight and want to maintain, then eat more. The actual calories from the gels needs to be computed along with all your other calories eaten during the entire day. It's the excess calories that gets converted to fat. It can come from any source.

According to GU's site, you burn about 400-600 calories per hour of exercise, and they recommend one every 45 minutes. I recommend hitting the gels only when you feel pretty drained and not because you're craving something sweet.

How much Gel is recommened for riding? I've read the manufacturers recommendation but figure they always want you to use more.

I'm wondering if they can be counter productive if not consumed properly, ie, adding weight, OD on sugar etc.

Also, how agressively should you be riding to actually require Gel? I've always been on to eat a bananna or fruit bar instead of gel although in my last mountain bike race I sucked down a small packet of hammer gel and found it gave me some quick juice. Unfortauntely...it seemed to wear off after an hour and I pretty much hit the wall...feeling over exerted and sick.

thanks.
Yeah on thing about gels is that once you start taking them you should continue taking them.

How much Gel is recommened for riding? I've read the manufacturers recommendation but figure they always want you to use more.

I'm wondering if they can be counter productive if not consumed properly, ie, adding weight, OD on sugar etc.

Also, how agressively should you be riding to actually require Gel? I've always been on to eat a bananna or fruit bar instead of gel although in my last mountain bike race I sucked down a small packet of hammer gel and found it gave me some quick juice. Unfortauntely...it seemed to wear off after an hour and I pretty much hit the wall...feeling over exerted and sick.

thanks.

Start at around 250 cal/hour. Some people can do more, but it can take some stomach practice and not riding too hard to deal with more food.

I personally don't like gels because 1) I don't like to get that much sugar at once and 2) It's hard to get the right amount of water with it.

As long as you're in the right range of calories, sugar consumed during a ride is not a problem. If you don't get sugar during a ride (and/or you don't have good recovery nutrition), it's easy to overeat after the workout.

echoing some comments from above....

Try to take in a good bit of water after you down a gel.
If you are just going out to ride for an hour or so don't even think about them unless you missed lunch or it has been a while since you ate. As one person mentioned, once you start taking gels you will probably need to keep taking them (on your same ride).

I used to pop one before I went on my 30 minute run. Then I realized my Honey Stingers were 120 calories and I was only burning 350-450 calories per run so I was cutting attempts at weight loss by about 20-30%

I usually only take a gel in on 40 mile rides or longer. I had the same concerns about weight gain, but after talking to some people that know what they are talking about, I decided to start using them. I found that I rode a lot better on the last legs of my ride. On a 40 mile ride I take one at 20 miles along with some nuun.