Energy gels can be a simple tool for planning carbohydrate intake during longer training sessions and competitions.
- Gels are especially relevant for training sessions over approximately 60 minutes, high intensity, or longer competitions.
- Start gently, test in training, and gradually build up according to your own tolerance.
- Take gels with water if possible, and avoid testing new products or caffeine on race day.
- Gels can be combined with chews, energy drink, and electrolytes depending on distance, activity, and needs.
When you start training for longer periods, energy along the way can be a practical part of your plan. This applies whether you are building up toward your first 10 km, a half marathon, a longer bike ride, or another goal within endurance sport.
Energy gels are a simple tool for adding carbohydrates during prolonged activity. Here you get a practical guide to when gels may be relevant, how to start gently, and how to test a strategy that suits you.
What are energy gels?
Energy gels are small portion packs with carbohydrates. They are developed for endurance sports such as running, cycling, and triathlon, where you may need carbohydrates along the way.
They are easy to carry, easy to open, and quick to consume, even when the pace is high. That is why many endurance athletes use gels during longer training sessions and competitions, where regular food can be harder to consume.
Carbohydrates are a source of energy. On longer outings, the body gradually uses its energy stores. A gel can contribute carbohydrates during the activity, so you can plan your energy intake throughout the session.
Several PurePower gels contain approx. 25 g of carbohydrate per gel. This makes them easy to include in your energy plan. See the selection of energy gels for running and cycling.
When do gels make sense?
As a beginner, you do not need gels for every training session. If you train for under approx. 60 minutes and have eaten a regular meal 2 to 3 hours beforehand, gels will not be necessary for many people.
When sessions become longer than an hour, energy along the way may become more relevant. This is especially true if the intensity is high, or if you are training toward a race, a longer distance, or a competition.
A simple rule of thumb:
A simple rule of thumb
- Under 60 minutes, a gel is typically not necessary.
- For 60 to 90 minutes, you can test 1 gel after 45 to 60 minutes.
- For 90 to 120 minutes, you can try 1 gel every 45 to 60 minutes.
- Over 2 hours, you can gradually work toward 30 to 60 g of carbohydrate per hour.
- In very long competitions, 60 to 90 g of carbohydrate per hour may be relevant for trained athletes, but it requires individual adaptation.
Start low. Test in training. Build up from there. It is not about hitting a specific number on your first outing, but about learning what works for you.
How to take your first gel
Keep it simple. Choose a longer training session where there is no pressure on pace or result. Bring one gel and use it after approx. 45 to 60 minutes if the session lasts longer than an hour.
Here is how to do it
- Choose a longer training session without pressure on pace or result.
- Bring one gel and use it after approx. 45 to 60 minutes if the session lasts longer than an hour.
- Take the gel with water if possible, so it is easier to get down and may feel more comfortable.
- If you want to test a gel before the start, try it 15 to 30 minutes before training and never for the first time on race day.
Take the gel with water if possible. A few mouthfuls make it easier to get down and can be more comfortable. If you are running, you can take the gel just before or at a water station. If you are cycling, it is easy to rinse it down from your bottle.
If you find it difficult to take in energy during the first part of a training session or competition, you can test a gel 15 to 30 minutes before the start. Always test it in training first, not on race day.
For longer sessions, gels can also be combined with drink-based energy. PurePower's energy powder for longer training sessions may be relevant if you want carbohydrates through your bottle and to distribute your energy intake more evenly.
Avoid the classic beginner mistakes
A common mistake is taking too much too quickly. Your stomach may need adaptation, just as your body needs to adapt to training. If you go straight from no gels to two gels per hour on a hard long session, some people may experience discomfort, especially if the gel is not taken with water.
Also avoid testing new products, new flavors, or caffeine for the first time in competition. Race day is typically best when it is built on something you have tested in training.
Pay particular attention to caffeine. Gels with caffeine may be relevant in the final part of a long competition, where you want to support focus and intensity. Caffeine affects people differently. Some experience restlessness, heart palpitations, stomach irritation, or sleep problems.
If you are new to gels, it is a good idea to start without caffeine. Once you know your stomach and your timing, you can test caffeine later.
If you have a sensitive stomach, irritable bowel, or other digestive challenges, you should start extra gently and test over several training sessions. Children, pregnant or breastfeeding women, and people with chronic illnesses or medication use should seek healthcare advice if they are in doubt.
Gels, chews, or energy drink?
Energy gels can be practical when the intensity is high. They do not require chewing and can be consumed quickly. This makes them relevant for running, cycling, and triathlon, where regular food can be difficult to consume along the way.
But gels are not the only solution. Some prefer energy chews as an alternative to gels because they are more like gummies and provide variety in both flavor and texture.
On the bike, chews can be easy to eat. For running, many choose gels because they are quicker to consume. On long sessions, variety can be an advantage, so your energy plan both suits your activity and feels good along the way.
If you want to test several options, a mix of gels can be a simple way to find your favorites.
Simple gel strategies for beginners
Here are some practical examples you can adjust according to pace, body weight, heat, and individual tolerance.
10 km
If you run 10 km in under an hour, gels are often not necessary. If you expect to be active for 60 to 75 minutes, you can test one gel 15 to 30 minutes before the start or after approx. 40 to 45 minutes.
Half marathon
A simple strategy can be:
- Take 1 gel after approx. 45 minutes.
- Then take 1 gel every 30 to 45 minutes.
For many, this provides a carbohydrate intake of around 30 to 60 g per hour, depending on the gel's content and individual tolerance.
Marathon or bike rides over 2 hours
Test the plan on your long training sessions. Start with 1 gel per hour. If it works well for you, you can gradually build up.
On long sessions, fluid also becomes more important, especially in warm conditions or if you sweat a lot. Here, electrolytes for fluid balance can be part of your energy and hydration plan.
Frequently asked questions about energy gels
Do I need gels for training under 60 minutes? Typically no. If you have eaten normally beforehand, gels are most relevant for longer or harder sessions.
When should I take the first gel? For sessions over an hour, 45 to 60 minutes is a practical place to start.
How many gels per hour? Many beginners start with 1 gel per hour. For longer sessions, 1 gel every 30 to 45 minutes may be relevant if you have tested it in training.
Should gels be taken with water? Yes, it is often a good idea, especially with concentrated gels. Water makes the gel easier to get down and can be more comfortable.
Can I use gels for cycling? Yes. Gels can be used for running, cycling, triathlon, and other endurance training.
When do caffeine gels make sense? Typically in the final part of long training sessions or competitions. Always test caffeine in training first.
Are gels a replacement for food? No. Gels are sports nutrition for training and competition. They are a supplement during activity, not a replacement for a regular diet.
Find your plan before the start line
The best gel strategy is the one you have tested. Use training to find your timing, your amount, and your favorites. When you know your plan, it can provide more peace of mind around energy intake on long sessions and on race day.
If you need help planning your energy intake, you can use PurePower's fuel guides as inspiration.
Power through. Energy for the next step toward your goal.