Alternatives to Workout Gels

Workout gels are designed to be easily digested before or during difficult workouts in an effort to provide the body with sufficient nutrients to keep from injury or extreme fatigue. They do not appeal to everyone, however, either for textural reasons or the price. Alternatives depend on the level of energy exerted and the needs of the body.

Pre-workout Fuel

• Trail mix may help replace workout gels if consumed before the workout ,and other daily nutrients are balanced.

  Assuming the rest of the day's nutrition is balanced, providing the individual with sufficient vitamins and nutrients, a pre-workout snack eaten about an hour in advance can replace workout gels. Snack options depend on what type of workout the person will do, however, but ideal snacks will provide protein, carbohydrates and salts, such as a trail mix containing nuts, dried fruit and chocolate pieces. Protein or energy bars are another option, but if not homemade, the price may become an issue. The recommended time frame is to consume this pre-workout snack an hour before the workout, but some people require more time to digest the food or less time if their stomach settles quickly.

Mid-workout Fuel

• Most muscle work can only be sustained for 12 to 18 seconds with the ATP and creatine phosphate stored in the body.

  During strenuous activity, exercises that consistently challenge the muscles to contract require a significant amount of ATP (adenosine triphosphate). The muscles only store a small amount, however, and require more production of ATP to sustain the workout activities challenging the muscles. To rapidly replenish the necessary ATP during a workout, Dr. John Ivy and Dr. Robert Portman explain that creatine phosphate and glycogen are necessary ingredients, and both are also stored in limited amounts. Consuming a formula containing protein, carbohydrates and a little creatine may help those who push their bodies to the max regularly. Commercial products that provide this type of nutrients for mid- and post-workout refueling are available.

Post-workout Refueling

• For best results, consume a recovery drink containing four parts carbs to one part protein within an hour of finishing a difficult workout.

  Recovery drinks are available commercially or may be created from scratch by combining the necessary ingredients in the proper quantities. For athletes who push themselves well beyond their limits on a regular basis, the recommended refueling should contain four parts carbohydrates to one part protein. This allows the body sufficient nutrients to replenish glycogen stores as well as increase muscle potential. Some recovery formulas contain creatine in small amounts as well, helping to boost muscle potential and aid in recovery. This type of refueling, post-workout, can help reduce soreness and speed recovery, allowing the athlete to push themselves to the limit again the following day.

Forget the Workout Gels

• You have to fuel your body with balanced, healthy nutrients in order to survive strenuous activity.

  Another alternative to workout gels is to simply forget them. Reassess the daily nutrient intake to ensure proper calories are being consumed. Take into consideration the number of calories typically expended during the workouts and the number of calories the person wishes for a daily deficit, if weight loss is a goal. Consume balanced meals and snacks every two to three hours throughout the day, meeting daily nutritional needs, and drink significantly more than the daily recommended minimum of water (64 ounces is the minimum). Drink the water throughout the day rather than lumped into a specific time period. Consume water throughout the workouts to stay hydrated.