The Science Behind GelForge

Disclaimer:

GelForge is designed to help users develop and share their own energy gel recipes. We are a team of cyclists and developers passionate about endurance sports, not professional nutritionists, doctors, or research scientists. The app itself does not perform or sponsor scientific research. All information and recommendations are based on publicly available research and expert consensus in the field of sports nutrition. Always consult a qualified health professional before making changes to your nutrition or training.

GelForge is inspired by decades of research on endurance nutrition, carbohydrate requirements, and optimal fueling strategies for athletes. Below are some key scientific findings that inform the app's recipe calculations and recommendations:

Always consult a qualified health professional before making changes to your nutrition or training.

Carbohydrate Needs for Endurance Athletes

Endurance athletes benefit from consuming 60–90g of carbohydrates per hour during prolonged exercise (Jeukendrup, 2014; Burke et al., 2011).
Combining glucose and fructose in a 2:1 or 1:0.8 ratio increases carbohydrate absorption and oxidation rates, reducing gastrointestinal discomfort (Jeukendrup & Moseley, 2010; Rowlands et al., 2015; Stellingwerff & Cox, 2014).
Recent research suggests a 1:0.8 glucose:fructose ratio may further improve absorption and reduce GI symptoms (Stellingwerff & Cox, 2014).
High carbohydrate intake supports performance, delays fatigue, and improves recovery (Burke et al., 2011).

Electrolytes & BCAAs

Electrolyte supplementation (especially sodium) helps maintain fluid balance and prevent hyponatremia during long endurance events (Hew-Butler et al., 2015).
BCAA (branched-chain amino acid) supplementation may reduce muscle soreness and support recovery, though evidence for direct performance benefits is mixed (Shimomura et al., 2006; Jackman et al., 2010).

Key Peer-Reviewed References

Jeukendrup, A. E. (2014). A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise. Sports Medicine, 44(Suppl 1), S25–S33. [Peer-reviewed]
Burke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27. [Peer-reviewed]
Jeukendrup, A. E., & Moseley, L. (2010). Multiple transportable carbohydrates enhance gastric emptying and fluid delivery. Scandinavian Journal of Medicine & Science in Sports, 20(1), 112–121. [Peer-reviewed]
Rowlands, D. S., et al. (2015). Glucose–fructose provision increases exogenous carbohydrate oxidation and cycling performance. Scandinavian Journal of Medicine & Science in Sports, 25(1), 41–51. [Peer-reviewed]
Stellingwerff, T., & Cox, G. R. (2014). Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Applied Physiology, Nutrition, and Metabolism, 39(9), 998–1011. [Peer-reviewed, Systematic Review]
Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference. Clinical Journal of Sport Medicine, 25(4), 303–320. [Peer-reviewed, Consensus Statement]
Shimomura, Y., et al. (2006). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition and Exercise Metabolism, 16(6), 620–635. [Peer-reviewed]
Jackman, S. R., et al. (2010). Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Medicine & Science in Sports & Exercise, 42(5), 962–970. [Peer-reviewed]

Inspirational Resources

These resources, including blog posts, DIY guides, and videos, offer further insights and practical tips for creating your own energy gels. While not peer-reviewed scientific literature, they represent valuable community knowledge and experience.

For more information, consult the above research or contact us.