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Writer's pictureAnnie Bothma
Jul 224 min read

Hydrogel Technology in Endurance Sports Nutrition

Updated: Aug 28

~ Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach

I’m sure I’m not the only one who is sad that the Tour de France is over! As a follow-up to my recent blog post, Maximizing Endurance Performance: Understanding the Role of Carbohydrates, I discussed how these incredible cyclists are not only pushing the limits of what is physiologically possible but also challenging conventional fueling guidelines by consuming carbohydrates well beyond previous recommendations during exercise.


One of the latest advancements enabling this is hydrogel technology, which promises to revolutionize how athletes consume and absorb carbohydrates during exercise. In this blog, I’ll delve into the science behind hydrogels, exploring how they work and their potential benefits for endurance athletes.



Hydrogels: A Detailed Exploration

Hydrogels, popularized by products like Maurten, have garnered attention in the endurance sports community due to their innovative approach to carbohydrate delivery. These hydrogels use technology initially developed in the pharmaceutical industry to improve the delivery and absorption of medications. The application of this technology to sports nutrition aims to enhance carbohydrate availability during exercise by altering the physical properties of the carbohydrate solution.


How Hydrogels Work


Composition


  • Hydrogels are composed of multiple transportable carbohydrates, typically maltodextrin (a glucose polymer) and fructose.

  • They also include soluble fibers like alginate (derived from seaweed) and pectin, which are key to the hydrogel’s unique properties.


Mechanism


  • When consumed, the hydrogel solution is initially a liquid. Upon reaching the stomach, the acidic environment triggers a chemical reaction that transforms the liquid into a gel.

  • This gel encapsulates the carbohydrates, effectively “hiding” them from the stomach’s sensory mechanisms that typically slow gastric emptying when detecting high nutrient density.

  • The gel structure allows for faster gastric emptying into the intestine, as the stomach does not perceive the gelled carbohydrates as a heavy or concentrated solution.


Transition in the Intestine


  • Once in the intestine, where the pH levels are higher and less acidic, the gel reverts to a liquid state, releasing the carbohydrates.

  • This process ensures that the carbohydrates are presented to the intestinal absorptive surfaces in a controlled manner, potentially enhancing the efficiency of absorption.


Research and Efficacy


Gastric Emptying


  • Initial studies, such as those conducted by Sudahl et al., demonstrated that hydrogels do indeed facilitate faster gastric emptying compared to traditional carbohydrate solutions.

  • This finding supports the theoretical benefit of quicker delivery of carbohydrates to the intestines.

Absorption and Performance


  • Despite faster gastric emptying, subsequent research on exogenous carbohydrate oxidation (the rate at which consumed carbohydrates are used by the body) has shown mixed results.

  • Most studies indicate that hydrogels do not significantly enhance the rate of carbohydrate absorption or oxidation compared to traditional carbohydrate solutions. This suggests that while hydrogels may reach the intestine faster, they do not necessarily translate to quicker or more efficient carbohydrate uptake into the bloodstream.

  • However, a study by Rowe et al. did show increased exogenous carbohydrate oxidation and improved performance when comparing glucose-fructose hydrogels to a glucose-fructose solution without the gel. This finding highlights the potential variability in responses depending on the specific formulation of the hydrogel and the carbohydrate sources used.


Practical Benefits


Gastrointestinal Comfort


  • One of the most promising aspects of hydrogels is their potential to reduce gastrointestinal discomfort. During high-intensity or long-duration exercise, many athletes experience gut issues due to the malabsorption of concentrated carbohydrate solutions.

  • By promoting faster gastric emptying and reducing the sensation of fullness, hydrogels may help mitigate these issues, allowing athletes to consume higher carbohydrate quantities without adverse effects.


Logistical Convenience


  • Hydrogels offer practical advantages, particularly for sports where consuming fluids or gels frequently is challenging (like for example, running or cross-country skiing).

  • The ability to consume larger doses of carbohydrates less frequently without gastrointestinal distress can be a significant advantage in these scenarios.



Conclusion

Hydrogels represent a promising advancement in sports nutrition with specific benefits, particularly in gastrointestinal comfort and logistical convenience. While they may not significantly enhance carbohydrate absorption compared to traditional methods, their ability to improve gastric emptying and reduce gut issues makes them a valuable tool for endurance athletes. As with any nutritional strategy, athletes should focus on what works best for their individual needs and preferences.


If you are interested in receiving personalized guidance on your nutrition as an endurance athlete or require a running coach to assist you in getting ready for an upcoming race, kindly click on the link below to explore the services I provide.





Contact me at anniesathletes@gmail.com to set up a consultation today.

 

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