Energy gels are a staple for runners, cyclists, and endurance athletes, yet many athletes still struggle with stomach issues, energy crashes, or inconsistent performance. In most cases, the gel isn’t the problem, the fueling strategy is.

Let’s break down how to use sports nutrition gels correctly, backed by science.

What Gels Are Designed to Do

Gels provide fast-absorbing carbohydrates to help maintain blood glucose levels and spare muscle glycogen during prolonged exercise. This supports sustained energy output, mental focus, and performance when exercise lasts longer than your stored fuel allows.

Carbohydrate Intake Guidelines

Research in endurance sports consistently shows that carbohydrate intake during exercise improves performance, but only when dosed correctly.

Recommended Carbohydrate Intake During Exercise

Based on duration and intensity:

  • < 60 minutes
    0–30 g carbs per hour

  • 1–2 hours
    30–60 g carbs per hour

  • 2–3 hours
    60–90 g carbs per hour

  • 3+ hours
    Up to 90 g carbs per hour

Our gel 30s (link) are the perfect place to start. Starting with a small dose of carbohydrates and increasing this throughout your training in small increments is a perfect way to build up to a higher carbohydrate intake. Once you reach a higher level, using our Gel50s is an excellent way to carry more carbohydrates efficiently! You can read more about gut training in our blog here. 


Common Gel Mistakes 

Taking Gels Too Late

Blood glucose drops before you feel fatigued. Once you “bonk,” recovery is much harder.

Best practice:
Start fueling 30–45 minutes into exercise, then maintain steady intake.

Not consuming enough fluids

Concentrated carbohydrates require fluid for gastric emptying and absorption.

Science says:
Taking gels without fluids increases the risk of GI discomfort and delayed absorption.

Underfueling Out of Fear

Many athletes avoid higher carb intake due to fear of stomach issues — ironically causing the fatigue they’re trying to avoid.

Solution:
Train your gut by gradually increasing carb intake during training sessions.

 

Do You Need Gels for Every Workout?

No - and science agrees.

You generally don’t need gels if:

  • Exercise is under 60 minutes

You do need gels if:

  • Exercise exceeds 75–90 minutes

  • Intensity is moderate to high

  • Performance or race outcomes matter

Final Thoughts

Sports nutrition gels are most effective when used as part of a planned carbohydrate strategy, not a last-minute fix. The science is clear: adequate carb intake improves endurance performance, but timing, hydration, and gut training matter just as much as the number of gels you take.

Fuel early. Fuel consistently. Fuel smart.