Energy Gels
Concentrated carbohydrate in a portable sachet. The carbohydrate itself is one of the best-established performance aids in endurance sport; the gel format is simply a convenient delivery vehicle, not an advantage in itself.
Evidence last reviewed: August 2026
What the science says
- Carbohydrate during endurance exercise Strong evidence
A meta-analysis of controlled trials found that carbohydrate ingestion during endurance exercise significantly improves performance in adults, with the benefit clearest in efforts lasting longer than about an hour. This is among the most consistently replicated findings in sports nutrition.
- Gel format specifically Moderate evidence
A trial comparing solid, gel and liquid carbohydrate formats found similar performance and gut comfort outcomes across formats. A separate study of energy gel ingestion during prolonged cycling documented the expected blood glucose and performance responses; the format is a convenience, not a mechanism.
- Gastrointestinal tolerance Moderate evidence
Gels are highly concentrated and vary greatly in osmolality between brands, which is a documented source of gastrointestinal distress if taken without enough water. Practising intake in training is the standard recommendation.
Dosage & safety
Scientific references
Where to buy
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Related in Physical performance
- Creatine (monohydrate) Strong evidence
- Whey Protein Strong evidence
- Caffeine Strong evidence
- Beta-Alanine Moderate evidence
- BCAA (Branched-Chain Amino Acids) Limited evidence
- EAA (Essential Amino Acids) Moderate evidence