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Strong evidencePhysical performance

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.

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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

Studied dose30–60 g of carbohydrate per hour for efforts of 1–2.5 hours, and up to 90 g/hour using glucose-plus-fructose blends for longer events. Most gels supply 20–30 g each; take with water.
SafetySafe for healthy people, but concentrated gels without fluid commonly cause nausea, cramping and diarrhoea. Many contain caffeine, which stacks with other sources. People with diabetes should account for the rapid glucose load, and the sugar and acidity are hard on teeth with frequent use.

How to take it

TimingStart taking them within the first 30 to 45 minutes of a long effort and keep going at 30 to 60 g of carbohydrate per hour, rather than waiting until you feel empty.
With food?Take each gel with 150 to 250 ml of water; a concentrated gel taken dry is the usual cause of nausea and cramping.
Worth knowingPractise your exact gel and fluid plan in training, because gut tolerance for carbohydrate is trainable and race day is the wrong place to find your limit.

Interactions

With medications

  • insulin and other glucose-lowering medication

    A gel delivers 20 to 30 g of fast carbohydrate in seconds, which needs planning around insulin dosing. work the exercise carbohydrate plan out with your diabetes team

With other supplements

  • caffeine from pre-workouts, coffee or tablets

    Many gels are caffeinated, and taking several across a race stacks the dose quickly. add up the caffeine across every gel and drink you use

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Do energy gels improve endurance performance?

Yes, the carbohydrate in energy gels has strong evidence: carbohydrate during endurance exercise improves performance, clearest in efforts longer than about an hour. The gel format itself is a convenience, not an advantage, performing similarly to solid or liquid carbohydrate.

How many energy gels per hour should I take?

Aim for 30–60 g of carbohydrate per hour for efforts of 1–2.5 hours, and up to 90 g/hour with glucose-plus-fructose blends for longer events. Most energy gels supply 20–30 g each, so that is typically one to three gels per hour, starting in the first 30 to 45 minutes.

Why do energy gels upset my stomach?

Energy gels are highly concentrated, and taking them without enough water commonly causes nausea, cramping and diarrhoea. Take each gel with 150 to 250 ml of water and practise your gel plan in training.

Do energy gels contain caffeine?

Many energy gels contain caffeine, and taking several across a race stacks the dose quickly, so add up caffeine across every gel and drink. If you have diabetes, plan the fast carbohydrate from gels with your diabetes team.

Scientific references

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