Energy Gels 101: How to Find the One That Works for You
BY GELCOMPARE TEAM
Not all energy gels are created equal. From ingredients to caffeine content to consistency, here’s what to consider so you can fuel your training and racing with the gel that actually works for you.
What Are Energy Gels and Why Do Athletes Use Them?
Energy gels are concentrated carbohydrate sources designed for quick energy during endurance activities like running, cycling, and triathlons. They deliver fast-digesting sugars to replenish glycogen stores and prevent energy crashes during extended efforts.
Typically, a single gel provides 20-25g of carbohydrates, often in the form of glucose, fructose, or maltodextrin. Some formulas include electrolytes, caffeine, or amino acids to support performance and hydration.
How Energy Gels Work
During exercise lasting longer than 60 minutes, your body depletes its glycogen stores. Energy gels help maintain blood glucose levels, delay fatigue, and improve endurance by providing carbs in an easily absorbable format.
The sugars in gels are rapidly digested and absorbed through the small intestine, entering the bloodstream for immediate use as fuel. Caffeine-enhanced gels may also boost alertness and perceived effort.
Key Ingredients to Watch For
1. Carbohydrate Source
Look for gels that use a combination of glucose and fructose. This allows your body to absorb more carbs per hour than using glucose alone.
2. Caffeine
Some gels include 25-100mg of caffeine. It can enhance endurance, focus, and perceived effort but may cause GI distress for sensitive athletes. Test caffeine gels in training, not on race day.
3. Electrolytes
There are 4 main electrolytes found in gels. These help maintain fluid balance and muscle function. They are useful in long races, hot conditions, or if you sweat heavily.
4. Amino Acids or BCAAs
A few gels include branched-chain amino acids (BCAAs) to support muscle endurance. The evidence is mixed, but some athletes report less soreness:
5. Gelling Agents & Texture
Some gels use pectin or alginate to form a semi-solid texture (e.g., Maurten), which can reduce stomach upset. Others are syrupy and may require water for easier digestion.
How to Choose the Right Gel for You
1. Match Your Gut Tolerance
Start with one gel during a 60-90 minute workout. Track how your stomach responds. If you experience cramping, gas, or nausea, try a different formula with fewer ingredients or a smoother texture.
2. Practice Your Race-Day Nutrition in Training
Never introduce a new gel on race day. Use your long training sessions to dial in timing, frequency, and combinations with water or sports drinks.
3. Dial in Your Carb Target
Aim for 30-60g of carbs per hour during events lasting 1-2.5 hours. Elite athletes may tolerate up to 90g/hour with dual-carb blends. Read labels carefully and plan accordingly.
4. Consider Caffeine Carefully
If you’re caffeine-sensitive or racing in hot weather, avoid caffeine-laden gels. Otherwise, use them strategically for a mid-race or late-race mental and physical boost.
5. Evaluate Texture and Flavor
Some athletes prefer thinner gels that go down quickly. Others like thicker, jelly-like textures. Sample several options in training to see what works best. Flavor fatigue is real during long events.
Top Things to Avoid
Sample Gel Strategy for a Half-Marathon
Here is how we teach to plan:
Popular Gels to Explore
Final Thoughts
The best energy gel is the one your body tolerates, your taste buds don’t reject mid-race, and your stomach can handle under pressure. Use training to experiment with brands, textures, and timing so you’re confident when it matters.
Fueling is personal. Start simple, test everything, and fine-tune your gel strategy to match your goals.
