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Energy gels are particularly popular during endurance activities such as running, trail running, marathons, and cycling. Their compact size makes it easy to carry a source of carbohydrates and consume it during exercise.
But with so many different formulations available, how do you choose the right energy gel? How many carbohydrates should you consume, and when? Glucose, fructose, caffeine, and electrolytes: these are the key elements you need to know to develop a nutrition strategy tailored to your sport.
Energy gels primarily provide carbohydrates, which are an important source of energy for the muscles during exercise.
During prolonged physical activity, glycogen stores gradually deplete. A regular intake of carbohydrates helps maintain glycogen levels and supports sustained performance during exercise.
The main advantage of the gel is its convenient, portable format. Unlike solid food, it can be consumed quickly during a race, a trail run, or a workout.
Gels can be used on their own or combined with other sources of carbohydrates, such as energy bars or energy drinks, to diversify your intake.
Gels may contain various sources of carbohydrates, including glucose and fructose. These two carbohydrates are not absorbed by the body in the same way.
Glucose is transported in the intestine primarily by SGLT1, while fructose is transported mainly by the GLUT5 transporter. The combination of these two sources thus allows for the use of different absorption pathways and increases the amount of carbohydrates that can be supplied during prolonged exercise.
Brands offer different formulations and different glucose-to-fructose ratios. These include ratios such as 2:1 or 1:0.8, depending on the product.
However, the ratio is not the only factor to consider. The total amount of carbohydrates, the texture, the possible presence of caffeine or electrolytes, and, above all, digestive tolerance are also important.
The recommended carbohydrate intake generally varies from 30 to 90 g/h depending on the duration and intensity of the effort . For very prolonged efforts and in trained athletes, intake can reach 120 g/h in certain situations.
When requirements increase, combining multiple sources of carbohydrates—including glucose and fructose—can help increase total intake. However, high intakes—particularly those exceeding 60 g/h—should be introduced gradually to improve digestive tolerance.
The number of gels you should consume therefore depends directly on their carbohydrate content. For example, a gel containing 25 g of carbohydrates represents only a portion of a goal of 60 or 90 g of carbohydrates per hour. Carbohydrate intake can be divided among gels, drinks, and solid foods.
Traditional gels primarily provide carbohydrates and are a simple solution to supplement energy intake during exercise.
Some gels contain sodium. They can be included in a nutritional strategy during prolonged exertion, in addition to adequate hydration.
Caffeine-containing gels combine a source of carbohydrates with caffeine. They can be used during long workouts, taking into account your total caffeine intake for the day.
Liquid gels have a more fluid texture, generally making them easy to consume during exercise. They may be particularly appreciated by athletes who prefer to avoid thicker gels.
For prolonged exercise, it’s better to spread out your carbohydrate intake evenly throughout the workout rather than wait until you experience a significant drop in energy.
The frequency of intake depends on the amount of carbohydrates in each gel and the hourly goal. A 60 g/h strategy will not require the same number of gels as a 90 g/h strategy.
It is also possible to alternate between different sources of carbohydrates: for example, energy gels and sports drinks, or energy gels and solid foods. The goal is to spread out your intake and choose a strategy that you can actually stick to for the entire duration of the activity.
Several criteria can be taken into account when choosing a gel:
So there is no single gel that is ideal for all athletes. The choice depends on the duration and intensity of the workout, as well as each person’s carbohydrate needs and preferences.
It depends on the gel’s formulation. Some products are designed to be consumed with water, while others can be taken without drinking immediately.
It is therefore important to follow the manufacturer’s recommendations. Hydration should also be planned in advance based on the duration and intensity of the activity, as well as weather conditions.
For more information, check out our guide on trail running nutrition: what to eat before, during, and after the race.
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An energy gel should be tested during training before being used in a race. This allows you to check how well your body tolerates it, as well as to determine the amount of carbohydrates you can consume and the appropriate frequency of intake.
For long-distance events, it’s advisable to test your entire strategy: gels, drinks, and possibly solid foods. High carbohydrate intake—especially above 60 g/h—requires gradual adaptation.
On race day, the goal is to replicate a strategy you’ve already tested and mastered.
Find a selection of energy gels for running, trail running, and endurance sports, featuring different carbohydrate contents, formulations, textures, and options with or without caffeine.
You can also check out our selection of energy bars to vary your carbohydrate sources during exercise.
The number of gels depends on their carbohydrate content and your target hourly intake. You should also take into account the carbohydrates from drinks and other foods consumed during exercise.
Glucose and fructose primarily use different intestinal transporters. Combining them increases carbohydrate intake during prolonged exercise, especially when energy needs exceed the amount that can be provided by a single source of carbohydrates.
Yes, but these intakes do not necessarily come solely from gels. They can be divided among gels, drinks, and solid foods. High intakes should be tested gradually and adjusted based on digestive tolerance.
They can be used during prolonged exercise, but whether they’re beneficial depends on each person’s strategy. You should take into account the total amount of caffeine consumed and test the product during training before a competition.
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