Antioxidant energy gel: a complete guide to boosting your performance

You've probably experienced this feeling before: after two hours of running or three hours in the saddle, your legs feel like lead, your mind goes foggy, and only one thought obsesses you: "How many kilometers are left?". This is what's known as the infamous "wall" or "bonk".

To avoid this "fuel crash," experienced endurance athletes (marathon runners, trail runners, cyclists) use energy gels. But among the many options, one category stands out: antioxidant gels. More than just a source of sugar, they promise to protect your muscles and improve your recovery.

Is it just a marketing ploy or a real ally? How can you use it without ending up with stomach cramps? In this guide, we'll break down everything that science and experience tell us.

The basics: what is an energy gel?

Our body uses a mixture of fats and sugars to produce energy and fuel the muscles. This sugar is stored in our muscles and liver as glycogen.

The problem is that this sugar reservoir has a limited capacity. After about 90 minutes of intense effort, it's almost empty. If you don't replenish it, you'll run out of energy: your muscles can no longer sustain the intensity.

An energy gel is a concentrated dose of sugar in 30 to 40 ml of liquid. Its purpose is simple:

• Maintaining our blood glucose (blood sugar level).
• Avoid depleting our reserves too quickly in order to last longer.
• Nourish your brain to maintain your motivation and concentration.
  

The "antioxidant" function: why is it so important?

This is where it gets interesting. When you run or cycle, your muscles consume a huge amount of oxygen (up to 200 times more than at rest in your active muscle fibers). This massive consumption creates waste products called free radicals.

The analogy of rust

To understand this better, imagine that intense exertion causes your cells to "rust" from the inside out. This is oxidative stress. In small doses, this rust is useful because it tells your body: "Hey, we're working hard, we need to get stronger!" But during a marathon or a long trail run, this rust becomes too pervasive. It attacks the membranes of your muscles, creates micro-lesions and accelerates fatigue.

The role of antioxidant gel

The antioxidant gel contains molecules (Vitamins C and E, Zinc, Polyphenols) that act as anti-rust agents. They neutralize free radicals before they can cause too much damage.

However, be careful: Science tells us that you should not take too many chemical antioxidants (in high-dose capsules) every day during training, as this can prevent your body from progressing. But on the day of a competition or a big session, a moderate intake via your gels is an excellent strategy to protect your muscle fibers.

Absorption: How does sugar get into your muscles?

Not all sugars are created equal. If you read the label of a good antioxidant gel, you will often see a mixture of glucose (or maltodextrin) and fructose.

The "gates" of your intestine

Imagine that your intestine is a room with two entrance doors:

• The Glucose (SGLT1) Gate: It's narrow. It only allows 60g of sugar to pass through per hour. If you eat more than that, the rest stays in your stomach and makes you feel nauseous.
• The Fructose (GLUT5) gate: This is a backdoor. It allows approximately 30 to 50g more per hour to pass into the blood and therefore into the muscles.

The best gels use a 1:0.8 ratio (1 part glucose to 0.8 parts fructose). This mixture allows you to absorb up to 90g or even 100g of sugar per hour without any digestive issues. This is the key to performing well over very long distances without digestive problems.

 

Strategy by sport: when to take your first gel?

You don't refuel the same way for a 10km race as you do for an ultra-trail. Here's the battle plan recommended by the experts:

The Marathon ( 42.195km )

The marathon is the sport of the infamous "wall". Your reserves will be depleted around the 30- kilometer mark if you do nothing.

• The first freeze: Between the 45th and 60th minute .
• The next step: A gel every 5 to 7km (i.e., every 30 to 45 minutes).
• Tip: Take your gels just before a refueling station so you can drink water immediately afterwards.

Trail Running and Ultra-Trail Running

Here, the intensity varies with the elevation change.

• On an uphill climb: Blood is diverted to your thighs, reducing blood flow to your stomach. Avoid very thick gels in the middle of a steep climb.
• Whether downhill or on the flat: Enjoy it! Experts often advise taking a gel just before a long descent to stay alert (the descent requires a lot of concentration to avoid falling).
• Alternation: On a trail run of more than 5 hours, alternate between sweet gels, solid bars and even salty snacks to avoid being disgusted by the sweet taste.

Cycling

Cycling makes it easier to eat because your body doesn't experience the shocks of running and breathing is easier.

• The first frost: Around 60 to 90 minutes.
• The rest: Every 45 minutes.
• Additional information: Gel is perfect for intense moments (climbs, attacks). For calmer moments, opt for solid food (banana, energy bar).

The Triathlon

The critical moment is the transition .

• End of cycling: Take an antioxidant gel 15 minutes before dismounting. This prepares your body for the shock of the run.
• Running: One gel every 30 to 40 minutes to last the distance.
  
  

The athlete's nightmare: stomach problems

Have you ever had cramps or had to stop urgently behind a bush? It's not necessarily the fault of the frost, but often of the way you took it.

The mistake of water shortage

A gel is a liquid of varying thickness. If it reaches your intestines without water, your body will draw water from your blood into your intestines to dilute it. The result: you become dehydrated and your intestines swell, causing pain.

The solution: Always drink about 200ml of water (approximately two large sips) with each gel. Even better, if you're using resealable gels like those from Mulebar, take them in three doses with a small sip of water each time. This ensures a more consistent sugar intake and prevents the 'yo-yo effect'.

The intensity was too high

If you're running at 90% of your maximum heart rate, your digestive system is essentially shutting down. The blood is in your muscles, not your stomach. If you swallow an energy gel at that point, it will just sit there. Wait for a calmer moment or slow down slightly before ingesting your gel.

Gut training: the secret key

We train our heart, lungs, legs... but we often forget to train our stomach! This is called Gut Training.

Science has proven that if you train your gut to eat during exercise, it will produce more "gates" (sugar transporters) to absorb energy faster.

Simple protocol over 8 to 10 weeks:

• Month 1: During your long outings, take one gel per hour, even if you don't feel the need.
• Month 2: Increase the dose. Try to increase to 1.5 or 2 gels per hour (approximately 40 to 60g of carbohydrates).
• Final weeks: Test the exact gels you will use on race day to check that the taste and texture still suit you after several hours of effort.
  
  

Focus on Mulebar antioxidant gels

Mulebar antioxidant gels are unique on the market in terms of their fluid and 100% natural composition, therefore without preservatives or other additives (check the ingredients carefully before buying a gel) and especially in terms of their resealable and reusable packaging which makes all the difference, especially for those who find that a whole gel at once is way too much...and they are right!

The homemade alternative: honey and maple and agave syrup

If you prefer to make your own homemade gels, these three ingredients are perfect.

• Honey: It's the ultimate natural antioxidant. It contains enzymes that aid digestion and polyphenols that protect your cells. Furthermore, its natural sugar blend is very close to the ideal glucose/fructose ratio.

• Maple Syrup: Very popular among Canadian trail runners, it provides potassium and zinc. Its taste is very pleasant.

• Agave syrup: with a relatively neutral taste but with a very low glycemic index, therefore a slow release of energy.

Mix together honey (or maple syrup), a pinch of salt, a little lemon juice, and a little water for consistency. Then, transfer the mixture to a small silicone vial.

The 5 fatal mistakes to avoid on the big day

• Wait until you're hungry or thirsty: By the time the signal reaches your brain, your energy reserves are already depleted. Follow your watch, not your feelings.
• Taking a gel with an isotonic drink: Too much sugar at once! If your water bottle already contains sugar, take your gel with pure water only.
• Taking ibuprofen for pain: Big mistake. Anti-inflammatories increase the permeability of your intestines. Combined with the gel, this can cause severe gastrointestinal bleeding.
• Switching brands the morning of a race: "Oh, my boyfriend recommended this one, it's great!" Never do that. Your stomach isn't used to this product; it could react very badly to it.
• Forgetting the salt: If you only eat sugar, you risk hyponatremia (salt deficiency). Check that your gels contain sodium (salt), especially if it's hot; this will help prevent or delay the onset of cramps.
  
  

Antioxidant gel, your performance ally

Antioxidant energy gel isn't a magic potion, but it is a precision tool. By providing sugar for your muscles and protectors for your cells, it allows you to sustain your effort longer and avoid ending up "destroyed" after the finish line.

The secret to success? Choose a quality gel (glucose/fructose mix), always drink water with it, and above all, train your core as much as your legs during your preparation. Good luck!