Consuming food during exercise is increasingly common in the world of sports, and when done correctly, it can significantly improve performance. The key to success lies in choosing the right intra-workout nutrition.

Each athlete has specific needs, and the nutritional strategy must be adjusted according to the intensity and duration of the effort, the training level, physical exertion, and even environmental conditions.

In this article, we explain when, how, and why to use Snupe sports gels to maximize your performance!

Snupe offers sports gels formulated to boost your performance, available in versions with 21g or 41g of carbohydrates (CH) – with or without caffeine and mineral salts.

The choice of the most suitable gel and the frequency of consumption vary depending on the duration and intensity of the exercise. See our recommendations:

🔹 Exercise lasting 30 to 40 minutes (High Intensity)

·        Carbohydrate intake may not be necessary

·        A simple mouth rinse with maltodextrin can activate receptors in the mouth, providing sufficient stimulation.

👉 Snupe Suggestion: Half a serving of 21HC gel

🔹 Exercise lasting 30 to 60 minutes (High Intensity)

·        Carbohydrate intake may be necessary, depending on the goal and glucose and glycogen levels.

·        In races or intense training, it may be beneficial to ingest up to 40g of carbohydrates per hour.

👉 Snupe Suggestion: 1 21HC gel or 1 41HC gel

⚠️ Important: Regular hydration is essential during exercise

🔹 Exercise lasting 45 to 75 minutes (Medium/High Intensity)

·        Carbohydrate intake becomes essential to maintain performance.

·        It is recommended to combine different types of sugars (glucose, maltodextrin, dextrose, fructose, palatinose, among others) with an approximate ratio of 1:0.8.

·        You can choose gel, hydrogel, gummies, or sports drink.

👉 Snupe Suggestion: 1 to 2 21HC gels or 1 41HC gel

💧 Important: Drink water regularly

🔹 Exercise lasting 75 to 90 minutes ("Critical Phase")

·        It is essential to ingest CH, combining different types of sugar (glucose + fructose).

·        A consumption of 80-100g of carbohydrates per hour is recommended.

👉 Snupe Suggestion: 2 41HC gels + 1 21HC gel

⚠️ Important: Regular hydration is essential during exercise

🔹 Exercise over 90 minutes ("Critical Phase" and prolonged endurance)

·        Carbohydrates are indispensable to maintain performance.
Ideally, you should aim for 120g of carbohydrates per hour, adjusting according to your tolerance.

·        Recommended strategy: alternate flavors, textures, and carbohydrate sources

👉 Snupe Suggestion: Alternate 41HC and 21HC gels, with and without caffeine, depending on your needs.

⚠️ Extra tip: If you intend to consume high amounts of carbohydrates per hour (60g to 120g), it is essential to train your digestive system beforehand to avoid discomfort!

Now that you know how to optimize your intra-workout nutrition with Snupe gels, choose the best strategy for your performance and push your limits!