Everything You Need To Know To Find The Best Function Gel

Carbs are all the rage at the moment, and for good reason. They should have never left center stage. Due to this increased interest, though, there’s more carbohydrate energy gels on the market than ever before. And with so many choices, how do you know which one is the best?

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This wide array of choices isn’t just limited to athletes. Reputable nutritionists and dieticians are also feeling the impact. A recent discussion with Dr. Alan McCubbin about gels produced this remark: 

“I continue to be amazed at how many brands can enter this market and survive. I would’ve thought the market was saturated 15 years ago. Still, companies continue to use the same strategy of ‘all gels are the same, except for ours’ and manage to create a slice of the market for themselves with athletes who haven’t been in the sport long enough to remember the last ten brands who said the same thing.”

No finer words have been spoken about the mythology and supposed technology that exists in carbohydrate gels. In this article, I remove the decision paralysis by providing science-backed information on the most common ingredients used in energy gels. Use this as a guide to help you choose a gel that works best for you.

Consume Glucose, Maltodextrin, or Fructose for Fast Energy

The ingredients list is the first place to look when considering a gel. Forget about the marketing diatribe or video on the website or social media. Focus on what is in the gel. 

The first ingredient you should look for when choosing an energy gel should be glucose or maltodextrin. Why? Because they contain the best type of carbohydrate that delivers immediate energy, and the primary goal of a carbohydrate gel is to provide energy. Fast energy. 

Research from Medicine & Science in Sports & Exercise, British Journal of Nutrition, and Sports Medicine all show that glucose and maltodextrin absorb quickly and produce energy at the rate needed for top-end performance. I recommend using these carbohydrate sources only in amounts up to 60-70g/hr. Beyond this, the small intestine can’t absorb this carbohydrate type any faster, and feeding more increases your risk of gut problems due to malabsorption. As a result, another source of carbohydrates is required. Typically, this comes in the form of fructose. 

Fructose should appear second or third on the ingredient list. The ratio of glucose to fructose is traditionally 2:1 in products (2 grams of glucose for every 1 gram of fructose). Research from Scandinavian Journal of Medicine & Science in Sports and British Journal of Nutrition investigated a ratio of 1:0.8 (or 1.25:1). The difference in performance outcomes due to this alteration is likely negligible for many athletes. The 2:1 ratio was perhaps more from convenience for research purposes. Not so much a magic ratio.

Table sugar (sucrose) is a combination of glucose and fructose at a ratio of 1:1. Maple syrup’s ratio is 3:1. Honey has a ratio of 1:1.2-1.5 with slightly higher fructose. This is worth considering if you’re using solely honey-containing gels, as it may reduce the rate of delivery of carbs to your muscles. Whatever ratio you choose, it is essential to practice with the products in training to determine your “carb capacity,” a term we use at Fuelin.

Beware of “Slow-Release Carbs”

The idea of slow-release carbohydrates is an interesting one that has cycled over the years. Marketing claims that this slower release provides constant energy and improves fat burning due to lower blood sugar levels. 

This all sounds good, but studies from the British Journal of Nutrition, Journal of Applied Physiology, and Medicine & Science in Sports & Exercise don’t show any benefit of these gels compared to standard glucose-, maltodextrin-, and fructose-containing gels. Actually, the effects are often adverse. Slow-release carbs can increase the risk of altered gastric emptying (increased or decreased) and increased malabsorption. This often leads to gastrointestinal distress, such as bloating, nausea, burping, regurgitation, flatulence, diarrhea, and vomiting. 

When choosing a carbohydrate gel, consider why you need it and how it’s going to affect you. Typically, you need carbs to continue performing your chosen exercise at a higher intensity. In doing that, you want that extra energy quickly. So why would you want to slow down the delivery of that fast energy? 

Slow-release carbs can be helpful when food/gels are scarce and unavailable for an extended period, like in an ultra-endurance event. However, the intensity may be low enough to warrant using fats as the primary fuel source supported by lower or less frequent amounts of glucose, maltodextrin, and fructose.

Whole Foods Are Better For Lower Intensities

I often get asked about using whole foods in energy gels. If you’re going by a pure science rationale and want to go as fast as possible, I wouldn’t advise using whole foods because they’ll likely cause GI distress. 

Whole foods are better suited for training and racing from a health and enjoyment perspective. Many of my athletes who want to avoid consuming “pure sugar” often ask about these products because they see them as healthier or more natural. However, despite the gels containing fruits or other whole foods, the effect on the body in terms of glucose spikes is probably similar because the food structure has been reduced. (As the food becomes more processed, you lose the fiber and other binding properties that normally reduce sharp spikes in whole foods.)

After all, sugar is still sugar whether it’s in the “natural” or “whole food” form or not. The form of sugars the body absorbs and uses to produce energy is indistinguishable. Ironically, the more processed the carbohydrate gel, the less opportunity for other ingredients and factors (such as fiber) to interfere with digestion and malabsorption.

I’m not saying that you can’t use whole-food gels, but just be wary of your intensity levels and how you want the gel and yourself to perform. If you get a lot of GI issues and are using whole-food gels, it might be time to think about your choices. Using these kinds of gels is no different from using actual whole foods such as bananas, jam sandwiches, or trail mix. All of these are a lot cheaper and are great for lower-intensity rides.

Consider Your Total Sodium Intake

Is it better to use a gel with or without sodium? I’ll put it this way: Sodium isn’t essential to the performance of the carbohydrate gel, but carbohydrates are essential for the performance of sodium. Consuming gels with sodium really depends on your personal needs.

The amount of sodium you should consume is a discussion for another day. It needs to be tailored based on your preference, performance, and experience. The total amount of sodium you consume comes from a combination of fluids, gels, chews, bars, and electrolytes. 

When choosing your gels, you need to factor in your total sodium intake through other products. Plenty of gels contain low or no sodium content, allowing their carb contents to be used in conjunction with electrolyte fluids. 

Your sweat rate in differing temperatures, intensities, and types of sessions (i.e. swim, bike, run) might also impact your decision to use gels with or without sodium. Be purposeful in your decision-making process to ensure the outcome is what you want.

Additional Ingredients to Consider

Pectin & Alginate

These two ingredients have been gaining more attention recently. They’re often added to make a “pH-sensitive hydrogel,” which claims to increase gastric emptying, absorption from the small intestine, oxidation rates, and improve the sparing of carbohydrate stores. 

Research on these claims is ambiguous. Some research found small yet statistically significant improvements in the aforementioned claims, while others found no effect. My advice is to give them a try and see if they work for you. If they work and you like the taste, use them! If not, try another gel that contains glucose, maltodextrin and fructose. 

Amino Acids, Citrulline & Nitrates

Several gels contain other ingredients, such as amino acids, citrulline and nitrates. Usually, the amount of these additional ingredients is too low to have a beneficial effect. It’s often best to just steer clear of them. 

Caffeine

The final ingredient addition is caffeine. Varied amounts from 25 to 100mg per gel are now available. Many studies, including articles published in the Journal of the International Society of Sports Nutrition and Sports Med, show the effectiveness of caffeine with reduced perceived exertion, improved time trial, and increased time to exhaustion. 

I strongly encourage practicing your caffeine ingestion to determine your lower and upper limits, with a single dose being about 0.3mg/kg. This often equates to 150-250mg of caffeine. You can increase your total amount of caffeine consumption throughout a longer race. I also recommend consulting with a health professional about the dangers of too much caffeine and to help determine your upper amounts to be consumed in a race. 

Conclusion

Carbohydrates are well established as the primary fuel source for higher-intensity exercise. Keep in mind, however, that while carbs are king for racing or training at or above race pace, they don’t suddenly make you a world champion. Consuming a gel every fifteen minutes is not a miraculous solution to your performance woes. 

Gels and other carb-containing products are designed to support your training and racing. A structured training-based nutrition plan that focuses on the correct balance of total energy (calorie) intake, a personalized hydration strategy, optimizing in-session fueling, and nutrition timing in line with your training will play a much larger role in your immediate success. Far more than the latest and greatest gel on the market. 

References

Barber, J. et al. (, June). Pectin-Alginate Does Not Further Enhance Exogenous Carbohydrate Oxidation in Running. Retrieved from https://pubmed.ncbi.nlm.nih.gov//

Burelle, Y. et al. (, July). Comparison of exogenous glucose, fructose and galactose oxidation during exercise using 13C-labeling. Retrieved from  https://pubmed.ncbi.nlm.nih.gov//

Coyle, E., et al. (, July). Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. Retrieved from https://pubmed.ncbi.nlm.nih.gov//

Currell, K. & Jeukendrup, A. (, February). Superior endurance performance with ingestion of multiple transportable carbohydrates. Retrieved from https://pubmed.ncbi.nlm.nih.gov//

Guest, N. et al. (, January 2). International society of sports nutrition position stand: caffeine and exercise performance. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC/

Jentjens, R. & Jeukendrup, A. (, April). High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. Retrieved from  https://pubmed.ncbi.nlm.nih.gov//

Jeukendrup, A. (, May). A step towards personalized sports nutrition: carbohydrate intake during exercise. Retrieved from https://www.researchgate.net/publication/_A_Step_Towards_Personalized_Sports_Nutrition_Carbohydrate_Intake_During_Exercise

Jeukendrup, A. & Moseley, L. (, February). Multiple transportable carbohydrates enhance gastric emptying and fluid delivery. Retrieved from https://pubmed.ncbi.nlm.nih.gov//

Leijssen, D. et al. (, September). Oxidation of exogenous [13C] galactose and [13C] glucose during exercise. Retrieved from https://pubmed.ncbi.nlm.nih.gov//

McCubbin, A. et al. (, January). Hydrogel Carbohydrate-Electrolyte Beverage Does Not Improve Glucose Availability, Substrate Oxidation, Gastrointestinal Symptoms or Exercise Performance, Compared With a Concentration and Nutrient-Matched Placebo. Retrieved from https://pubmed.ncbi.nlm.nih.gov//

Pfeiffer, B., Stellingwerff, T., Hodgson, A. B., Randell, R., Pöttgen, K., & Res, P. (). Nutritional intake and gastrointestinal problems during competitive endurance events. Medicine & Science in Sports & Exercise, 42(2), 344-351. https://pubmed.ncbi.nlm.nih.gov//

Rowe, J. et al. (, January). Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance. Retrieved from https://pubmed.ncbi.nlm.nih.gov//

I’ve been talking about builder gel and semi-hard gel on instagram A LOT recently because I’ve been using it to grow my nails and I’m quickly OBSESSED. I always knew that gel was magic to grow your nails long and add strength, but using it more consistently and perfecting my removal routine has been a game-changer for me! 

This blog post is going to cover what builder gel is, how I like to use it, and some info on my favorite products to use! I’m currently working on my next gel course, which will be like an intermediate to advanced level gel course which will cover builder gel, how to build your apex for soooo much strength, and how I like to e-file off my gel and “re-fill” my gel + e-file for cuticle prep! This is how i’ve been doing my nails and my client’s nails recently and it’s SO great. 

PS! So many people ask about my e-file! Here is my favorite one + my favorite bits!

I recommend that you read this post to understand what will be covered in MY NEW COURSE!! 

NEW COURSE all about E-file manicure prep and builder gel is now available if you want to learn EXACTLY how to do this process I'm outlining below!

Ok lets get into it…

What is builder gel & how does it compare to other types of gel? 

The builder gel I use is a semi-hard gel. But let’s back up and cover the basics of the types of the products to better understand what they are and how they work on you based on their strength! 

Level 1 - Nail Polish: this is the lowest level of strength. It’s a layer of color applied to your nails for looks but typically cannot give your nails much or any strength. 

Level 2 - Soft Gel: all soft gels are not created equally! There is hybrid gel polish and pure gel.

Hybrid gel polish - this is most gel that you see at salons unless they specify that they use pure gel (like a Japanese or Korean gel). Think of like OPI, Beetles, Shellac, etc. It’s gel polish that’s typically blended with another solvent or polish that helps it soak off easily/quickly. These typically don’t last as long as pure gel because it’s mixed with polish or an agent that literally helps it come off. This type of gel will give you some strength but it’s not as hard as pure gel or semi-hard gel, your nail will still feel flexible. 

Pure gel - this is the type of gel that I use and recommend, like Kokoist, my favorite gel brand! It’s literally pure gel, it’s not mixed with any other solvents to help it soak off. I also find that these products are more pigmented so you don’t need as many layers, and they’re easier to work with. They also last longer and give your nails more strength than hybrid gel polish but you can still soak them off. 

Level 3 - Semi Hard Gel: This level gives your nails a ton of strength, and this is where these base gels that I’ll be talking about fall under! This is a blend between hard gel and pure gel, but it can still be soaked off! You can use it to give your nails insane strength like you get with hard gel, and you can build nails (like nail extensions, if you want!). I’ll be using the terms builder and base gel and builder base gel interchangeably in this blog because I only use the Kokoist x Nail thoughts gels really, and they are both a builder, a base, and also a color ALL IN ONE!

Level 4 - Hard Gel: This is the strongest level of gel, and it cannot be soaked off, it can only be filed off. I personally don’t use hard gel because I find semi hard gel to be hard / strong enough for me! 

Level 5 - Dip/Acrylic: I haven’t used acrylic since nail school and I personally hate it. I found it really hard to use compared to gel and usually you get gel over the top of your acrylic anyways, so if you get the benefits of a hard product and all of the ease of gel, why not just use semi hard or pure gel?! Of course acrylics are good for people with SUPER long nails since they’re being built, but I’m only talking about doing this for natural nails and helping them grow in this post, so let’s just focus on that! 

So which level does builder gel fall into? Builder gel can either be semi-hard or hard. It’s used to build an apex on your nail (more on that below) or build a nail extension if you want to! I personally love the Kokoist base gels because you can use them like builder gels to build an apex and give your nails strength. I love this clear gel because it makes my nails soooo strong with just one coat. 

What is an apex? An apex is the curved stress area of your nail. Aesthetically, I think it gives you that true “plump” gel manicure look, but it’s also used to give your nails extra strength if they’re long so that they don’t break! In my new course, I’ll show you how to use these gels to build an apex on your nail. Make sure to sign up for my newsletter to be notified when the course is live! Photos below:

Ok now that we know our levels of strength, how do you know which product is right for you? Let’s get into a few scenarios, but first, here are some helpful links to start off with:

Colorfeel contains other products and information you need, so please check it out.

WEAK NAILS 101: If your nails are seriously weak and damaged and peeling (i’ve been there), read this post for some tips on how to get them healthy again. Gel CAN be used to help, but you need to get them a little bit under control first. 

GEL POLISH & MANICURES 101: I have a lot of followers who only like using regular polish but are interested in gel. This post tells you all about how and breaks down WHY IT’S NOT BAD FOR YOU! I actually credit gel 100% for growing my nails and keeping them strong. With regular polish, I have zero protection from the elements and from breaking or splitting them even if they’re feeling strong and they’re long. Gel gives me all of the protection I need and allows me to keep them growing without any breaks. 

Gel Manicure 1.0 Masterclass: Basic Gel Manicure Foundations, Application & Removal: I created this class for anyone who is interested in starting to do their own gel manicures at home, or anyone who already does gel, but wants to improve on their process and get a longer lasting, better looking gel mani at home! Click here to read all about the details of this class! So far, the results are incredible! 

WHICH NAIL TYPE ARE YOU?

If you have really weak or bendy nails, you should definitely read the post about to get them healthy. You might need to cut them short and let them be for a few weeks, but when you’re ready to start your gel manicures, I recommend using the Kokoist Megastick Basecoat! This is a level 2 soft gel, pure gel, base coat that gives your nails strength, but it also lets them flex a little bit. It’s best to use this base coat because your nails are able to flex a little bit while they’re gaining strength. If your base coat was semi hard or hard, it would have no flexibility at all, but your nail underneath would have a lot of flexibility, which can cause the gel to pop off because it’s not able to stick to your nails that well! I would suggest using this base coat for 2-3 months until your nails are feeling so strong and not as bendy or flexible, then you can move on to semi hard gels! 

If your nails are already pretty strong, still flexible, but not feeling so weak and bendy, you can work with semi-hard gel! This gel has some flexibility still, but so much strength that your nails will feel strong and won’t really bend or break at all with normal daily activity!!

Ok now lets get into products & the process! 

See all of my favorite gel products and process listed in detail here: https://karanailedit.com/blogs/news/my-favorite-gel-products-polishes-processes-how-to-mix-regular-gel-polish

My new process that I’ve been doing lately is this:
*NOTE: I’ll be going over this process in detail in my new course!!! Are you signed up for my newsletter yet?! You’ll also get a special promo code once it launches :)

• Remove existing gel with e-file leaving a thin layer of the base gel in tact
• Use the e-file to remove cuticle from my nail
• Nip cuticle
• File & full surface of nail to even it out and make it smooth
• Cleanse
• Apply base gel and build an apex
• Apply color or art with gel
• Top coat with gel 

This process has been a GAME CHANGER in my nail routine recently. My nails have grown so much! Look how long they are!!! And they’re so strong. I’m hooked :D 

NEW BUILDER BASE GELS!!!!

PS, use my code KARA10 from 10% off all of these products + everything at Kokoist! 

^strawberry lemonade!!! I LOVE IT!

Ok so I’ve hyped these up so much over the past few years and it’s for a good reason!! These base gels are:

• A base gel & a color all in one (which means you can do 1 or 2 coats with just this product and then a top coat and then be done with your mani! SO FAST!) Think of these like how some nail polish has a built in base coat, like Olive & June or Essie gel couture! You can skip the base coat step and just do the color. These are the same! You can use one product that's your base coat & color in one :)
• A builder gel (I’ve talked your ear off enough about this)
• Now they come in so many new colors!!!!! 

There are now 12 new colors in addition to the 6 colors that came before this collection! Be sure to check out this post for all of my favorite get products in general! And now for the new bases:

Hard Candy: This is a BRIGHT red, but it’s sheer/jelly and it’s amazing!

Strawberry Lemonade: This one is IT! It’s my ideal hot pink. It’s sheer, it’s jelly, it’s EVERYTHING! 

Cotton Candy: This one is like strawberry milk’s hotter cousin. It’s milky hot pink. YUM! 

Milkshake: A true baby pink! 

Hazelnut Creamer: This one is like peachy base’s more opaque cousin! SO GOOD 

Cantaloupe: This one is also similar to peachy base… A little more peachy than Hazelnut! 

Mauve: A sheer, moody mauve!!

Iced Latte: A warm, peachy brown with a jelly consistency!! 

Nutmeg: A warm, rich, brown 

Mocha: A deeper almost cooler brown! 

Champagne: If peachy base had gold flecks in it, this would be it!! 

Rosé: A sheer, rosy pink with sparkles! 

CONFETTI CAKE BASE

Sheer rosy pink base with chunky rainbow colored glitter!

Shop Here!

SHAVE ICE BASE

Clear base polish with glowy golden chunky glitter 

Shop Here!

SUGAR GLAZE BASE

Warm peachy pink sheer base with golden shimmer

Shop Here!

MOCHI BASE

Cool toned sheer pink base with rainbow shimmer

Shop Here!

BUBBLY BASE

Milky pink sister to Mochi Base. Sheer milky pink with rainbow shimmer

Shop Here!

CHAI LATTE BASE

Sheer neutral light brown polish

Shop Here!

BABY CAKES BASE

Sheer peachy neutral pink base

Shop Here!

HONEY TEA BASE

Peachy sheer polish. Like Peach Base but much more sheer! 

Shop Here!

SWEET TEA BASE

Warm rosy pink sheer. Like your nails are blushing!

Shop Here!

LIP GLOSS BASE

Glassy barely there pink sheer polish. Almost like clear base with a drop of pink added! 

Shop Here!

JUICY BASE

Glassy sheer light lavender polish. With two coats, the purple would really pop!

Shop Here!

BLUEBERRY MILK BASE

Sheer juicy baby blue polish! Would also pop with two coats. 

Shop Here!

My other faves from the OG collection: 

Peachy Base - My ALL TIME favorite base gel :) A sheer, peachy neutral

Strawberry Milk Base - A sheer, milky pink! 

Milky Base - Sheer, milky white!

Clear Builder Base (I JUST used this on a broken nail to fix the crack so I didn’t need to cut of my entire nail! I have a video about it HERE!) 

If you have any other questions or are confused about any thing regarding gel or the products or process or truly ANYTHING, leave a comment or put your questions here for me to clarify during my new course or future posts! 

Don’t forgot to use my code KARA10 and shop through my link if you pick any of these up! I can’t wait to see your nails!!

For more information, please visit Function Gel.