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Packing a serious punch, energy gels help fuel the body in endurance sports so you can perform at your best. Find out how they work and how to take them
Summary
1So how exactly do the energy gels work?
Packed full of carbohydrates, research shows that energy gels can work to supplement some of the used carbohydrates to keep you energised and fuel...
2Possible benefits of energy gels
Energy gels come with plenty of potential benefits which can make them a great way to refuel. These may include: small and lightweight enough...
3When and how to use energy gels
Energy gels can be a helpful energy support if you’re taking part in moderate to high-intensity events, like long-distance cycling, a marathon...
Energy gels are all the rage with professional and amateur endurance athletes alike. But what are they exactly? How do they work? And should you be using them?
Keep reading to discover the answers to these questions as well as some of the pros and cons of energy gels, when and how to take them, and which ones are the best.
What are energy gels?
Originally developed for elite endurance athletes, energy gels (sometimes called running gels) have now entered the mainstream and are a popular nutritional supplement for fitness enthusiasts of all kinds, from determined long-distance runners to hill-loving cyclists.1,2,3
Individually packaged in small rippable and squeezable packets, energy gels are a quick and easy way to get the carbs you need for energy in just a few seconds, and without having to stop.
So how exactly do the energy gels work?
Leading science experts suggest that your body needs carbohydrates, fat or protein to create adenosine triphosphate (ATP) – a molecule that allows your body to use and store energy.4
When you take part in high-intensity exercise, nearly 100% of your ATP is produced by carbs (though this is only true for around three minutes whilst all energy systems are fired up – after around three minutes if exercise is low to moderate, then fat can fuel exercise too).4
If you’re taking part in endurance exercise or any type of exercise over 60 minutes, your energy levels will begin to drop as you burn through the carbohydrates in your body. Topping up your levels with a potent source of carbohydrates can give your body the energy boost it needs to keep going.5 And that’s where energy gels come in.
Packed full of carbohydrates, research shows that energy gels can work to supplement some of the used carbohydrates to keep you energised and fuel your muscles.3,6
Sometimes containing electrolytes, energy gels can help to replace essential minerals, such as salt (sodium), potassium, calcium, magnesium and chloride, which are lost through sweat, to help regulate your nerve and muscle function and maintain hydration during prolonged exercise.7,8
Depending on the brand, energy gels can also contain caffeine – a stimulant that may have a positive effect on physical performance and may reduce post-exercise pain caused by muscle damage.9-11
So, if you’re looking for a convenient way to keep your energy levels raised during extended periods of exercise, energy gels take some beating.
Possible benefits of energy gels
Energy gels come with plenty of potential benefits which can make them a great way to refuel. These may include:12-14
- small and lightweight enough to carry in your pocket
- could also uplift and boost mood levels
- easy to open and consume on the go
- an on-demand, fast-acting energy source
- a source of electrolytes and caffeine (always check the label)
- available in a range of flavours
- suitable for those who follow a vegan diet (always check the label)
Possible disadvantages of energy gels
Despite the possible benefits of energy gels, they can come with some downsides too. Depending on which brand you buy, and how you use them, energy gels may:12-14
- cause stomach upset, which can lead to dehydration
- cause an energy crash
- have an unpleasant taste or texture
- be expensive
- cause jitters or anxiety (if they contain caffeine)
- be sticky and messy to handle
When and how to use energy gels
Energy gels can be a helpful energy support if you’re taking part in moderate to high-intensity events, like long-distance cycling, a marathon or a triathlon.2,6
They can be used during practice and main events, but it’s always best to start taking energy gels during training, so you can get used to them and figure out how they work best for you.2
The perfect time to take an energy gel can vary. Sports nutrition recommendations suggest you should aim to consume 30–60g of carbohydrates per hour for any kind of sport or exercise that lasts more than 60 minutes.4
One gel usually contains around 25g of carbohydrates, so having two energy gels per hour should provide you with the right amount of carbs you need to refuel.12,15 Some energy gels need to be taken with fluid if they’re concentrated to ensure they’re absorbed in your body.16
Timing when you have your energy gels based on the terrain you’re tackling can also be a good tactic. For example, emerging research suggests that if you know you’re about to face a big hill climb while cycling, having your gel 10 to 15 minutes before you reach can give your body a chance to process the carbs and create the energy you need.12
You can try to get your hands on isotonic energy gels – these don’t need to be taken with water, as they’re easily absorbed. If you can’t, make sure you drink water alongside your gels to help the nutrients be absorbed quickly and efficiently for an effective burst of energy.17
Top-rated energy gels
Like most things, energy gels aren’t one-size-fits-all. The best energy gel for you will depend on a range of factors, including its ingredients, taste and cost.
As a starting point, SiS, High5 and Applied Nutrition are some of the most popular and effective energy gels currently on the market.
There are a lot of flavours to choose from. You can also try gels with or without caffeine, with zero added sweeteners, with added electrolytes, or isotonic versions.
If you’re new to the world of gels, test out a range of brands and types when you’re training to see which ones suit you best and take it from there.
Check out our full range of energy gels and get started today.
The final say
Whether you’re a cyclist, runner or triathlon partaker, research so far shows that energy gels can be an easy, fast and effective way to help give your body the nutrients and energy it needs to see you over the finish line or right the way through your intense training sessions.
Pick up some energy gels in Holland & Barrett stores the next time you visit us, or online today, and see for yourself how they can power up your performance.
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Patterson SD, Gray SC. Carbohydrate-Gel Supplementation and Endurance Performance during Intermittent High-Intensity Shuttle Running. International journal of sport nutrition and exercise metabolism [Internet]. 2007 Oct 1 [cited 2024 Jul 4];17(5):445–55. Available from: https://journals.humankinetics.com/view/journals/ijsnem/17/5/article-p445.xml
- Wilson PB. Does Carbohydrate Intake During Endurance Running Improve Performance? A Critical Review. Journal of strength and conditioning research [Internet]. 2016 Dec 1 [cited 2024 Jul 4];30(12):3539–59. Available from: https://journals.lww.com/nsca-jscr/FullText/2016/12000/Does_Carbohydrate_Intake_During_Endurance_Running.33.aspx
- Zhang H, Tian X, Dai Z, Guo J. Usage and Trends of Dietary Supplements in Ultra-Long Distance Endurance Events in China. Studies in Sports Science and Physical Education [Internet]. 2023 [cited 2024 Jul 4];1(3):1–7. Available from: https://www.pioneerpublisher.com/SSSPE/article/view/533
- Alghannam AF, Ghaith MM, Alhussain MH. Regulation of Energy Substrate Metabolism in Endurance Exercise. International journal of environmental research and public health/International journal of environmental research and public health [Internet]. 2021 May 7 [cited 2024 Jul 4];18(9):4963–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124511/
- Naderi A, et al. Carbohydrates and endurance exercise: A narrative review of a food first approach. Nutrients. 2023;15(6):1367. DOI: https://doi.org/10.3390/nu15061367.
- Schubert MM, Astorino TA. A Systematic Review of the Efficacy of Ergogenic Aids for Improving Running Performance. Journal of strength and conditioning research [Internet]. 2013 Jun 1 [cited 2024 Jul 4];27(6):1699–707. Available from: https://journals.lww.com/nsca-jscr/fulltext/2013/06000/A_Systematic_Review_of_the_Efficacy_of_Ergogenic.30.aspx
- MSD Manual. Overview of Electrolytes [Internet]. [cited 2024 May 1]. Available from: https://www.msdmanuals.com/en-gb/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-electrolytes.
- Oxford Reference. Electrolyte Drink [Internet]. [cited 2024 May 1]. Available from: https://www.oxfordreference.com/display/10.1093/oi/authority.20110803095746103.
- Guest NS, et al. International Society of Sports Nutrition position stand: Caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. DOI: https://doi.org/10.1186/s12970-020-00383-4.
- Muljadi JA, et al. Effect of caffeine on delayed-onset muscle soreness: A meta-analysis of RCT. Bull Natl Res Cent. 2021;45(1):197. DOI: https://doi.org/10.1186/s42269-021-00660-5.
- Hurley CF, et al. The effect of caffeine ingestion on delayed onset muscle soreness. J Strength Cond Res. 2021;27(11):3101. DOI: https://doi.org/10.1519/JSC.0b013e3182a99477.
- British Cycling. Nutrition Guide [Internet]. [cited 2024 May 1]. Available from: https://www.britishcycling.org.uk/zuvvi/media/bc_files/membership/Book_Final.pdf.
- Marie Curie. Cycling nutrition guide: fuel your engine [Internet]. [cited 2024 May 1]. Available from: https://www.mariecurie.org.uk/get-involved/charity-events/cycling/cycling/cycling-nutrition-guide.
- Armağan Karahanoğlu. Psychological effects of energy gels: An investigation into runners’ energy gel choice and consumption strategies in marathon running. International journal of food design [Internet]. 2022 Apr 1 [cited 2024 Jul 4];7(1):59–78. Available from: https://intellectdiscover.com/content/journals/10.1386/ijfd_00036_1
- Liu C, et al. Caffeine intake and anxiety: a meta-analysis. Front Psychol. 2024;15:1270246. DOI: https://doi.org/10.3389/fpsyg.2024.1270246.
- Horgan G. The Role of Nutrition in Sport. 2018 Sep 3 [cited 2024 Jul 4];121–38. Available from: https://onlinelibrary.wiley.com/doi/abs/10.1002/9781119332619.ch8
- The Association of UK Dieticians. Sport and Exercise [Internet]. [cited 2024 May 1]. Available from: https://www.bda.uk.com/resource/sport-exercise-nutrition.html.
- Science in Sport. Energy gels: The science explained [Internet]. [cited 2024 May 1]. Available from: https://www.scienceinsport.com/sports-nutrition/energy-gels-the-science-explained/.
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