Energy Gel

Energy gels are concentrated carbohydrate supplements in small, single-serve packets designed to be consumed during endurance events. Each gel typically contains 20–30 grams of fast-acting carbohydrates (maltodextrin, fructose, or glucose) that your body can absorb quickly to replace depleting glycogen.

The standard recommendation is one gel every 30–45 minutes during races longer than 60–75 minutes, washed down with water. This provides the 30–60 grams of carbs per hour that research shows is optimal for endurance performance. Some newer gels use dual-carb formulations (glucose + fructose) that allow absorption rates up to 90 grams per hour.

Gels are a love-it-or-hate-it necessity. Some runners find them easy to consume; others struggle with the texture, sweetness, or GI distress. The key is training your gut: practice with your chosen gel brand during long training runs. What works for one runner may not work for another. Popular alternatives include chews, waffles, real food, and liquid calories.

Practice with your race-day gel brand on long training runs — never try a new gel on race day

Alternate between flavors during long races to prevent palate fatigue

Take gels with water only, not sports drink, to avoid excess sugar and stomach issues

Tear the packet partially before the race and tuck it in your waistband for easy access