Carb Gels: The Hidden Truth

Recent research highlights discrepancies between what sports nutrition products say is in the package and what’s actually there.

Eight popular carbohydrate gels were tested to compare their label claims with measured energy and carb content.

Findings (Label vs Actual):

• Gu Energy: 100 kcal / 23 g carbs vs. 96.5 kcal / 23.9 g carbs
• Honey Stinger: 100 kcal / 23 g carbs vs. 99 kcal / 24.7 g carbs
• Hüma: 100 kcal / 22 g carbs vs. 91 kcal / 21.7 g carbs
• Maurten (100): 100 kcal / 25 g carbs vs. 103 kcal / 25 g carbs
• Näak: 200 kcal / 26 g carbs vs. 176.5 kcal / 22.1 g carbs
• Precision Fuel (PF90): 360 kcal / 90 g carbs vs. 349 kcal / 85.9 g carbs
• Science in Sport (Beta Fuel): 158 kcal / 40 g carbs vs. 158 kcal / 39.2 g carbs
• Spring Energy: 180 kcal / 45 g carbs vs. 53 kcal / 12.5 g carbs

Key Takeaways:

• Most products delivered less energy than stated.
• Spring Energy showed the largest discrepancy, with about 71% less energy and 72% fewer carbs than its label claimed.

Bottom Line:

If you rely on these gels for precise fueling, be aware: label claims might not perfectly match the actual contents.

Read study: https://pubmed.ncbi.nlm.nih.go...

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On my mindInner Work

Use the “best friend litmus test” to guide your inner voice.

Ask yourself: Would I say these words to my best friend if they were in the same situation? If not, reconsider your tone.

This quick mental check interrupts negative self-talk. Instead of scolding yourself—encourage viewing mistakes with kindness.

Another approach is to flip the script: If a harsh self-narrative appears, pause and ask, “What’s the opposite of this story?” For example, if you say, “I’m terrible at this,” explore, “What if I’m just learning?” or “Maybe I’m improving each time.”

Just taking that moment to see another perspective softens the voice in our heads and shows a new path forward. By regularly practicing these techniques, you not only improve your own mindset but also learn to navigate your inner world with gentleness and understanding.

Damian