Do you need energy gels?

Is it ever a good idea to use energy gels for a blood sugar boost? Plus, a workout supplement that's useful outside the gym.

Today's Ingredients We're all about the burn today — and, more importantly, how to power through when it feels like your energy levels and muscle strength are about to flatline. We're talking energy gels and a muscle-boosting supplement that may help with healthy aging. Here's what we're covering:   • Fuel the fire without spiking your blood sugar   • FDA may investigate Logan Paul's Prime energy drink   • How do you like them apples? Feed the burn, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith July 20, 2023 • 5 min read Main Course Energy gels: How to safely top up your tank When exercising or going about our daily activities, most of us can get by without supercharging our bodies with special fuel. But if you enjoy endurance sports or like to hit the gym for hours at a time, you probably know all about energy gels. They provide fast-absorbing carbs formulated to keep your blood sugar from dropping. This prevents the bonk that can happen when your muscles run low on glycogen. However, some gels have as much as 27 grams of concentrated simple sugars per serving, which may spike your blood sugar. And if that happens too often, it can lead to negative health effects such as the development of prediabetes. To stay on the safe side, try to aim for no more than 30 grams of carbs per hour from gels, ideally timing your intake for shortly before your muscles run out of fuel and give out. In a recent Healthline review of energy gels, our editors recommended some lower sugar options, including Spring Energy (made from whole foods like brown rice) and Honey Stinger (some find this organic honey formula easier to digest). To use gels safely, consider the following advice:   • Limit gels to 1 serving for every 45–60 minutes of intense training.   • Monitor your blood sugar before and after to see the response.   • Maximize nutrient density by pairing gels with fresh fruits, vegetables, and lean proteins.   • Consume energy gels with water to avoid an upset stomach. Bottom line: With savvy selections and a smart fueling strategy, you can enjoy the performance benefits of gels while optimizing blood sugar management — and that's important because the last thing you want is your PB turning into a KO. Have you ever used an energy gel to boost performance in the gym, on the road, or just because you enjoy the feeling? Let us know at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using UCAN Edge uses SuperStarch, a low glycemic complex carbohydrate designed to provide steady energy and avoid spiking blood sugar levels. The company says it may be a suitable choice for those who follow a keto diet. The gels are also gluten-free, non-GMO, and vegan. Reviews of UCAN Edge are pretty good, with several people noting how easy the gel is on their stomachs. That could be important, especially if you're out on the road, miles from a bathroom. Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   UCAN Edge Energy Gel Shots 4.3  |  500+ ratings Details: For athletes who follow a low carb or keto diet Shop now Fitness Fuel Healthy aging with workout booster beta-alanine Today's fitness fuel has a reputation as a workout booster, but the benefits of beta-alanine may go way beyond that by helping people retain strength, thinking ability, and resilience into old age. 💪🏻 How it works: Ever felt your muscles burn during exercise? Was it enough to leave you feeling exhausted and unable to continue? That's what happens when lactic acid builds up in your muscles. Beta-alanine delays the inevitable by increasing the level of carnosine in your body, and more carnosine means your muscles are better able to resist lactic acid, so you can work out harder and longer. 🏋️🏃🏽‍♀️🚴🏾‍♂️ Beta-alanine works best for high intensity exercises lasting a few minutes, but research also suggests that it may increase the time you can exercise intensely during activities like cycling or running by more than 10%. Although it doesn't directly increase strength, the extra endurance means you can do more reps to promote muscle growth. 💚 Beyond these athletic benefits, some studies also suggest that beta-alanine can improve the capacity to exercise and reduce fatigue and boost resilience in older adults. Some research indicates that it may also support heart health, thinking ability, and immunity, but more human studies are needed to learn more about these effects. ✅ To feel the benefits (and less of the burn):   • Beta-alanine is present in animal protein, but you would need to take 2–5 grams of the amino acid daily to experience the benefits.   • Taking it with a meal, ideally about 30–60 minutes before your workout, may be even more effective.   • Look for supplements without unnecessary fillers or additives.   • Talk with a doctor before trying beta-alanine, especially if you have high blood pressure or a fast heart rate. ⚠️ Beware the itch! A common side effect of taking beta-alanine is flushing and tingling in your face, hands, or neck. This effect is linked to taking too much too quickly, and it's more common in females, people of Asian descent, and those who weigh less than 165 pounds (75 kilograms). If beta-alanine sounds like something that could help you make the most of trips to the gym or offset the effects of aging, check out our beginner's guide right now. the takeout What we're digesting 🕵️ FDA asked to investigate Logan Paul's Prime energy drink. The wildly popular meme beverage is high in caffeine, targeted at kids, and now under investigation. 😞 What can you take for seasonal depression? Prepare for winter or treat summer-pattern seasonal affective disorder with these supplements. 🍎 Apples 101. Apples contain fiber, vitamins, and some powerful antioxidant compounds, and they can have multiple benefits for your health. 🎚️ Elevated blood sugar, lower gray matter volume linked to depression. Here's another good reason to keep your blood sugar at a healthy level. That's all for today. Ginger will be back to cook up a storm in Sunday's edition. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by a bowl of frozen blueberries.

View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy   |   Unsubscribe Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Healthline is owned by RVO Health. © 2023 Healthline Media LLC 275 7th Ave., 24th Floor New York, NY 10001