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Another Satisfied

"The Los Angeles Marathon was a death march! The temperature at the start was in the lower 80s and climbed to 90 by the time I finished the race. Many people suffered from heat cramps and vomiting, and had to be pulled off the course. But I did NOT suffer from any of those problems, which was probably due to the high sodium content of the e-Gels I ate during the race; I ate 5 of them!" (read more)   

Lisa Kaspin
Product: e-Gel
Sport: Running
Los Angeles, California
User since: January 2004

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Honey Stinger Waffles

Honey Stinger Waffles are becoming a popular alternative to energy gels primarily because people enjoy eating something they can sink their teeth into. However, if your goal is improving your athletic performance we would strongly advise you to take a long hard look at what's in the Honey Stinger Waffles.

  - Stinger Waffles are 67% simple sugars vs. 18% for e-Gel
       - related reading >> why is low sugar important?
  - Stinger Waffles are loaded with Fat vs. none in e-Gel
  - Stinger Waffles have virtually no electrolytes, e-Gel is loaded!
  - e-Gel has amino acids and antioxdants, Stinger Waffles have none




Stinger Waffles


  Carb Calories 150 90
  Carb Grams 37 g 21 g
  Complex Carbs 30 g 7 g
  Carb Sources Maltodextrin
Organic Rice Syrup
Cane Sugar, Honey
  Sugars (as % of total carbs) 18% 67%
why you want complex carbs
and NOT simple sugars

  Total Fat 0 g 7 g
  Saturated Fat 0 g 3 g
  Fat Calories 0 70

  Sodium 230 mg 55 mg
  Potassium 85 mg 0 mg

 Amino Acids    
  Histidine no
  Leucine no
  Valine no
  Isoleucine no

  Sodium Citrate no
  Potassium Citrate no
  Citric Acid no

  Vitamin E 120% 0%
  Vitamin C 120% 0%

 Other Ingredients    
  Vitamin B6 10% 0%
  Caffeine none none

  Retail Price $1.59 $1.39

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Maltodextrin is the preferred carbohydrate source for endurance athletes and as such it is the primary ingredient in e-Gel as well as most other good products on the market. Honey Stinger Waffles on the other hand uses organic rice syrup, cane sugar and honey which results in a carbohydrate blend that is 67% simple sugar (compared to e-Gel which is only 18%)  The danger of high sugar content products such as Honey Stinger Waffles is that they can elevate your blood sugar level too far too fast which can lead to a sugar crash (also known as bonking). Higher sugar content also raises the osmolality of the product which can reduce energy delivery, delay fluid absorption and promote dehydration. 
Fat has to go through a digestive process which requires blood flow AWAY from your muscles and back to the stomach. Endurance athletes want maximum blood flow to the working muscles for the oxygenation process (less oxygen = decreased performance). To make matters worse, Honey Stinger Waffles contain 3 grams of saturated fat which increases your cholesterol, specifically LDL or "bad"
 cholesterol. We would never design a high performance sports nutrition with fat, especially saturated fat, but fat sure does taste good!
e-Gel is the ONLY energy gel that is designed to provide complete and balanced electrolyte replacement that is critical for proper hydration and to avoid muscle cramping. e-Gel has approximately 4  times the amount of sodium and potassium compared to Honey Stinger Waffles. The sodium and potassium levels in e-Gel are designed to meet the American College of Sports Medicine's recommendation for electrolyte replacement during intense athletic activity.
Amino Acids
The amino acids in e-Gel are designed to reduce lactic acid build up, maintain muscle protein and aid in recovery. Honey Stinger Waffles and most other energy products on the market today fail to include amino acids because they are expensive ingredients.
Citrates assist in the carbohydrate to energy conversion process as well as reduce and slow the build-up of lactic acid in your muscles.
e-Gel is one of the few energy gels that contains antioxidant vitamins C and E to help protect against tissue damage, reduce soreness and aid in the recovery process.
Vitamin B6
e-Gel is the only energy gel to include vitamin B6 which assists in the energy conversion process.
While caffeine may give a temporary mental boost, unfortunately it is a diuretic, meaning that it causes your kidneys to produce more urine - thus promoting dehydration. Proper hydration is critical to optimum performance, and in our opinion caffeine should not be incorporated into your sports nutrition program. Our recommendation has always been that if you feel that you NEED caffeine, then only use a caffeinated product (there are plenty on the market) near the end of your competition when you need the psychological boost the most and there is little time to cause dehydration. We strongly recommend against relying on a caffeinated product for the duration of the competition.


Honey Stinger is a trademark of EN-R-G Foods, LLC.. The nutritional information shown above for Honey Stinger Waffles is for a single serving packet of Honey Organic Stinger Waffles as published February 2012. Please refer to the manufacturer's web site or product packaging for the most recent information.

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