Energy gels can be a practical tool when you want to plan your carbohydrate intake for longer or harder training sessions.
- Most gels contain around 20 to 30 grams of carbohydrate per gel.
- Gels are especially relevant for sessions over 60 to 90 minutes or for targeted energy planning.
- Always test gels in training before using them in competition.
- Preferably take gel with water, and build up your intake gradually.
Your heart rate rises, your legs may feel heavy, and you can sense that the session requires more planning. This is where energy intake can become part of your training routine.
Energy gels are not a quick fix, and they do not do the work for you. But they can be a practical choice when you want to plan your carbohydrate intake for longer, harder or more targeted sessions.
What is an energy gel?
An energy gel is a compact source of carbohydrates, developed for sports where you are active for a longer period of time and want energy along the way. This applies especially to running, cycling, triathlon and other endurance training.
Most gels contain around 20 to 30 grams of carbohydrate per gel. This makes them easy to dose when you want to manage your energy intake on long sessions or in competition.
The advantage is simple: A gel takes up little space, is easy to bring along and does not require you to chew while your heart rate is high. That is why many endurance athletes use gels as part of a fixed energy plan during longer activity.
See the selection of energy gels for training and competition if you want to find a gel that suits your training.
When do gels make sense?
If you train at an easy pace for under an hour, you usually do not need a gel along the way. If you have eaten sensibly beforehand, short sessions can often be completed without extra energy during the session.
Gels become especially relevant when you start training for longer. A good rule of thumb is to consider energy along the way for sessions over 60 to 90 minutes, or if you want a more planned approach to your energy intake.
It can be relevant for:
Situations where gels can be relevant
- Long runs leading up to a half marathon or marathon
- Bike rides of 1.5 hours or more
- High-intensity training sessions
- Competitions where you want to have control of your energy plan
- Training where you practice the energy intake you want to use on race day
Do not start with gels for the first time during the competition itself. Test them in training first, so you know how both your body and stomach react.
How to take your first gel
Keep it simple. Choose an easy long session, take one gel after 45 to 60 minutes, drink water with it and pay attention to how your body reacts.
A simple beginner plan can look like this:
A simple beginner plan
- First test: Take 1 gel after 45 to 60 minutes
- Next step: Take 1 gel approximately every 40 to 45 minutes on longer sessions
- Long sessions: Combine gels with energy drink, chews or other light energy
- After training: Note what you took, when you took it, and how it felt
During longer training sessions, many aim for 30 to 60 grams of carbohydrate per hour. It is better to start low and build up gradually. A plan your stomach can tolerate is better than an advanced plan you have not tested.
If you want to test several flavours and variants, the Energy Gel Sample Mix is an easy way to find your favourite before you build your fixed energy plan.
Take gel with water
One of the most common mistakes is taking gel without water. Gels are concentrated, and for some people this can cause stomach discomfort, nausea or a heavy feeling, especially if the gel is taken quickly or during high intensity.
Preferably drink 100 to 200 ml of water with your gel. This can make the gel easier to get down and can help when you are testing what works for you.
For running, you can plan your gels around water stations. On the bike, you can take the gel when you know you have time to drink afterwards.
If you train for a long time, sweat a lot or ride in the heat, it can be relevant to include fluids and salts in your plan. Here, electrolytes for fluid balance can be part of your overall strategy.
With or without caffeine?
As a beginner, it is often smartest to start with gels without caffeine. That way, you first test carbohydrate, flavour and consistency without adding an extra factor.
Gels with caffeine may be relevant later, especially if you want a product with caffeine as part of your plan. Caffeine contributes to increased alertness and concentration with an intake of at least 75 mg, but caffeine affects people differently. Some tolerate it well, while others may experience restlessness, palpitations, stomach discomfort or poor sleep.
That is why the same rule applies: Test in training. Not for the first time on race day.
If you want to have more gels ready for both training and competition, an Energy Gels Mix Pack can provide variety, so you can practice your plan over several sessions.
Gels, energy drink or chews?
Energy gels are only one way to get carbohydrates during training. Some prefer energy drink because they get fluid and carbohydrate at the same time. Others use chews because they like to chew something and vary the consistency.
On long sessions, a combination can be a practical solution for many. For example, you can use gels when the intensity is high, and supplement with energy drink or chews when the pace is more controlled.
See energy powder for longer training sessions if you want to drink some of your carbohydrates. Or try energy chews as an alternative to gels if you want energy in a different consistency.
The most important thing is not the format. The most important thing is that the total amount suits you. Too little energy can make the session more demanding, while too much energy in a short time can cause stomach problems. Find the balance in training.
Typical beginner mistakes
Most mistakes happen because you change too much at once. A new gel, new breakfast, new pace and race nerves are rarely a good combination.
In particular, avoid:
Mistakes you should avoid
- Taking your very first gel ever on race day
- Taking several gels quickly to catch up on energy
- Forgetting water with the gel
- Starting with caffeine without knowing your tolerance
- Copying someone else’s plan without testing it yourself
- Waiting to take energy until you already feel very low on energy
Train your energy plan the way you train your pace, your shoes and your equipment. Start simple, adjust gradually, and use your long sessions to find the rhythm.
If gels do not suit you, there are several alternatives to energy gel that can be included in your plan.
Your first gel plan
Here is a simple way to get started:
How to get started
- Choose an easy long session over 60 minutes
- Start with a gel without caffeine
- Take it after 45 to 60 minutes
- Drink water with it
- Pay attention to how you feel along the way
- Write down how it worked
- Repeat and adjust on your next session
Once you have tested timing, flavour and amount in training, gels can be a practical tool in your energy plan. Not a guarantee. Not a shortcut. But a simple way to plan carbohydrate intake for longer sessions.
So you can keep working towards the next step, the next interval and the next goal. Power through.