Energy gels: for trail running, road running, cycling and ultra-distance events

What is an energy gel?

An energy gel is a carbohydrate-rich, semi-liquid product packed in small, easy-to-carry servings. It provides readily available energy during endurance exercise. Depending on the recipe, it may also contain sodium or other electrolytes, vitamins, caffeine or plant extracts such as guarana. Textures range from thick to almost liquid, and some gels are formulated to be taken without water.

Energy gel, bar or drink: what’s the difference?

• Gels: the quickest to consume, ideal when the intensity is high or chewing becomes difficult.
• Energy bars: more filling and suited to longer efforts at a moderate pace.
• Sports drinks: they provide hydration and can supply a steady intake of carbohydrate and minerals.
• Energy chews and energy fruit purées: alternatives for varying the texture and flavour.

How do you choose an energy gel?

Carbohydrate content per gel

This is the main thing to check. Depending on the brand, a gel typically contains 15 to 40 grams of carbohydrate, providing anywhere from a few dozen to over a hundred kilocalories. A gel with 20 g lets you fine-tune your intake; one with 40 g means fewer gels to take during a long race. Each product page lists carbohydrate content in its nutritional information, so you can work out how many gels to carry.

Standard gel or hydrogel

Standard gels are more concentrated and are usually taken with a few sips of water. Hydrogels are more liquid and are formulated to be swallowed without drinking. Check the directions for each product.

With or without caffeine

Caffeinated or guarana gels are popular towards the end of a race or at night during an ultra. According to the European Food Safety Authority (EFSA), a single dose of up to 200 mg of caffeine (around 3 mg per kilogram for a 70 kg adult) and a daily intake of up to 400 mg from all sources, including coffee, tea and other drinks, do not raise safety concerns for a healthy adult. Add up the caffeine in your gels and drinks, and avoid these gels if you’re sensitive to it.

Sweet, savoury or organic

Over several hours of exercise, varying flavours can help you keep eating: fruit, honey, coffee and even savoury gels. Organic and honey-based gels, such as those from Meltonic and Baouw, appeal to people looking for recipes with simple ingredients.

Packaging

Easy-open individual sachets, reusable tubes or resealable flasks for taking a gel in several servings: use the “Packaging” filter to choose. A soft flask also lets you carry gel in bulk and reduce waste.

How many energy gels should you take?

The American College of Sports Medicine’s sports nutrition guidelines set carbohydrate intake during exercise according to its duration. These targets cover everything you consume: gels, sports drinks, bars and fruit purées.

• Exercise lasting less than an hour: you generally don’t need a gel. Water is enough.
• Exercise lasting 1 to 2½ hours: 30 to 60 g of carbohydrate per hour, or roughly one to two gels containing 25 to 30 g each per hour.
• Exercise lasting more than 2½ to 3 hours (marathon, long trail run, ultra): up to 90 g of carbohydrate per hour. At this level, choose gels that combine glucose (or maltodextrin) and fructose, which are better absorbed in large quantities.

Example: for a four-hour trail run targeting 60 g of carbohydrate per hour, you need 240 g of carbohydrate in total. With gels containing 25 g each, that’s around ten gels, or two to three per hour. You’ll need fewer if some of your carbohydrate comes from a sports drink or bars. These figures are a guide: your needs depend on your body size, exercise intensity and digestive tolerance.

Take care: jumping straight to 90 g of carbohydrate per hour is counterproductive and can cause stomach problems. Elite athletes can absorb this amount. Start with 30 g per hour, then increase gradually over the following months if you wish. 

How do you take an energy gel?

• Start early: take your first gel after 30 to 45 minutes of exercise, before fatigue sets in.
• Space out your gels: aim for one roughly every 30 to 45 minutes, adjusting for the gel’s carbohydrate content and your hourly target.
• Pick the right moment: on a trail run, many runners take a gel at the top of a climb or at the start of a more runnable section, when their breathing settles and swallowing is easier.
• Drink water: unless you’re taking a hydrogel, follow each gel with a few sips of water, as directed by the manufacturer. A concentrated gel is harder to digest without water.
• Train your gut: test your gels and how often you take them on long outings, and increase the amounts gradually. Never try a new gel for the first time on race day.
• When hiking: on a long day, start with more filling snacks (bars, fruit purées, dried fruit) and save gels for the final hours or big climbs.
• Keep your litter: put empty wrappers in a pocket. Never leave them outdoors.

Energy gels for trail running, cycling and hiking

For trail running and ultras, gels form the foundation of race fuelling, alongside solid food and sports drinks. On a bike, they’re easy to take without stopping. Hiking is generally less intense, so bars, freeze-dried fruit and savoury snacks are better staples, but a few gels in your pocket can help on a big climb or when energy dips. Explore all our sports gels and our sports nutrition range.

Our energy gel brands

French brands such as Meltonic, Baouw, Overstim.s, TA Energy, Authentic Nutrition, Andros Sport and MX3, alongside international specialists such as NeverSecond, Maurten, Näak, Veloforte, Santa Madre and GU. Each offers different textures and flavours: customer reviews on the product pages can help you choose.

Energy gel FAQ

What does an energy gel do?

It provides carbohydrate quickly during endurance exercise, in a format that’s easy to carry and swallow without stopping.

How many gels per hour?

Standard guidelines recommend 30 to 60 g of carbohydrate per hour for exercise lasting 1 to 2½ hours, and up to 90 g per hour beyond that. With gels containing 25 to 30 g of carbohydrate, that’s roughly one to two gels per hour, or as many as three during very long efforts if you’re not taking in carbohydrate from other sources.

When should you take an energy gel?

Take gels at regular intervals during exercise: your first after 30 to 45 minutes, then roughly every 30 to 45 minutes. Start before fatigue sets in.

Do you need to drink water with an energy gel?

Yes, for most gels, with a few sips of water. More liquid hydrogels are designed to be taken without water.

Energy gels with or without caffeine?

Choose caffeine-free gels for most of your intake; use caffeinated gels occasionally, towards the end of a race or at night, if you tolerate caffeine well. For a healthy adult, EFSA considers a single dose of up to 200 mg and a daily intake of up to 400 mg from all sources to be safe.

Can you make your own energy gel?

You can make one with honey, syrup or fruit puree, but the carbohydrate and salt content will be approximate, and it won’t keep for long. Commercial gels list their ingredients and nutritional content precisely.

A team ready to help

Preparing for your first ultra or planning your marathon nutrition? Contact us or visit our shop in Lorient. We’ll help you choose your gels and build your fuelling strategy.