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There's always a moment during endurance exercise when your body makes things hard for you. Your blood sugar dips, your muscles run short of fuel and your pace falls away. That's hitting the wall, and it always seems to happen at the worst possible moment, unless you top up in time. That's exactly what energy gels are for: fast carbs in a small sachet you can take on the move, whether it's running gels for a long run or race, or sports gels on the bike. Here's everything you need to know about our Energy Gel, and how many gels to take and when.
Energy Gel in short
What is an energy gel?
During long or intense exercise, your body burns through fuel faster than it can replace it. That's why energy gels have become a staple for runners, cyclists and triathletes: they deliver a solid dose of carbohydrate, quickly and conveniently.
Our Energy Gel delivers 30g of fast-absorbing carbohydrate per gel, exactly what your muscles need to keep going at that point. On top of that you get sodium and potassium, two electrolytes you lose through sweat and need more of the longer your effort goes on. It's easy to carry, and thanks to natural flavours it's easy to take, even hours into an effort.
The science behind the 2:1 ratio
What sets this gel apart is the ratio between glucose and fructose. Each is absorbed through your gut wall via its own separate route, and each route has its own ceiling. Use glucose alone and you hit that ceiling, so the rest isn't absorbed. By combining glucose and fructose in a 2:1 ratio, you use both routes at once, so you absorb more carbohydrate per hour and lower the chance of stomach and gut discomfort.
What's in Energy Gel?
We keep the label as sharp as the formula itself, with no unnecessary fillers.
| Ingredient | Why |
|---|---|
| Glucose & fructose | Together make up the 30g of carbohydrate per gel, in a 2:1 ratio that uses both gut absorption pathways. |
| Sodium | An electrolyte you lose in large amounts through sweat, and need more of on longer efforts. |
| Potassium | An electrolyte that contributes to normal muscle function. |
| Natural flavours | Give the gel its taste, so it's easy to take even hours into an effort. |
Please note: exact ingredients can vary slightly by flavour, so always check the label on your pack for the full, current ingredient list.
The numbers behind the quality
Plenty of gels put a big carbohydrate number on the front of the pack. Fewer manage it without leaning on a single sugar source.
| Per gel | Energy Gel | Average energy gel |
|---|---|---|
| Carbohydrates | 30g in a 2:1 ratio | Often less carbohydrate, from a single source that limits absorption |
| Electrolytes | With sodium & potassium | Many gels contain little or no electrolytes |
| Texture & taste | Natural flavours, easy to take | Artificial flavouring in a thick, overly sweet gel |
Running gels and cycling gels: who is Energy Gel for?
Intervals, long runs, half marathons or marathons: hold your target pace when your stores start running low.
Long rides and multisport events that call for a steady intake of carbs and electrolytes.
Any sustained effort where a fast, easy-to-carry energy source makes a real difference.
How many energy gels per hour, and when to take them
Energy Gel is built for long and/or intense efforts, in training and racing. It helps spare your own carbohydrate stores and replaces part of what you use.
| Moment | Suggested use |
|---|---|
| Long efforts | Once your effort lasts longer than 60 to 90 minutes, take at least one gel per hour, with a few sips of water. |
| Short, intense sessions | Even in shorter sessions at high intensity, like intervals or a race, a gel can help you hold your pace, because your stores run down faster. |
| Pacing your carbs | 30 to 60g of carbohydrate per hour is a common amount to sustain a good intensity. For 60g per hour, take two gels spread across the hour, for example one every 30 minutes. |
| Race day | Practise with the gel in training first, so you know how your stomach handles it before relying on it on race day. |
| On the go | The compact, tear-open sachet fits easily in a pocket, running belt or vest. |
A quick example: running or riding for two hours and aiming for 60g of carbs per hour? You'll need four gels, two per hour.
Racing a half marathon or marathon? Our guide on what to eat before a half marathon or marathon includes a gel plan by distance, and our carb loading guide shows how to start the race with full glycogen stores.
Energy gel or sports drink?
Both provide fast carbs and electrolytes, so the choice mostly comes down to your sport and preference. A gel fits in your pocket and suits running, where carrying a bottle is awkward. On the bike, an isotonic sports drink is often easier to sip, and lots of cyclists combine gels with a bottle. Sweating heavily but don't need extra carbs? Go for Body&Fit Electrolytes. And for a light caffeine lift, FIT ENERGY is a sugar-free option.
For the full picture of what to use before, during and after training, read our guide to supplements for endurance athletes. And for what to eat alongside, see our guide to endurance sports nutrition.
FAQ: energy gels
Do I need to drink water with an energy gel?
A few sips of water help it go down more easily and keep your hydration on track, which matters just as much for performance. That said, the gel is designed to be taken on its own if water isn't within reach.
Can energy gels cause stomach issues?
Gels that rely on a single carbohydrate source are more likely to cause discomfort, because absorption of that sugar has a ceiling. The 2:1 glucose-to-fructose ratio uses two absorption routes at once, which lowers that risk. Tolerance is individual, though, so test it in training first.
Does Energy Gel contain caffeine?
No, Energy Gel doesn't contain caffeine. If you want caffeine on a long session, you can add it separately, for example with FIT ENERGY.
Is Energy Gel suitable for vegans or vegetarians?
Check the label on your flavour for the full, current ingredient list to confirm it fits your diet.
How many energy gels per hour?
It depends on how long and how hard you're going. 30 to 60g of carbohydrate per hour is a common amount for sustained endurance exercise, which means one to two gels per hour. Aiming for 60g per hour over a two-hour effort? That's four gels.
Can I use Energy Gel for shorter workouts?
For short sessions at an easy pace, a gel usually isn't necessary. If the session is short but intense, Energy Gel can help you hold a high intensity, because your stores run down faster.
Does Energy Gel need to be stored a certain way?
Check the label on your pack for the specific storage guidance, as this can vary.
Where can I buy Energy Gel?
Energy Gel is available directly from the product page.
Still have questions about Energy Gel? You'll find the full, up-to-date product details on the product page.
Sources
- Jeukendrup A (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44 (Suppl 1), S25-S33.
- Thomas DT, Erdman KA, Burke LM (2016). American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543-568.
- European Food Safety Authority (EFSA)
- National Institutes of Health (NIH), Office of Dietary Supplements
- NHS: Eat well
