The Definitive Guide to Energy Gels

Energy gels: The ultimate compact, convenient, concentrated fuel source.

When your muscles run low on readily available carbs, performance drops drastically. Your pace slows, your legs feel heavy, and your motivation dips.

Energy gels are game-changers in avoiding this energy crisis. They solve an age-old problem: maintaining carb availability, but with manageable volume – both in your pocket and your stomach. 

Let’s take a closer look at exactly why they’ve become indispensable, how to use them effectively, and how they can transform your performance. 

How Do Energy Gels Work?

During exercise, your body relies heavily on glycogen, the carbohydrate stored in your muscles and liver. The problem? Limited supply. Even when you’ve preloaded well, after 60–90 minutes of hard work, your stores begin to run low, and fatigue sets in. 

Here’s where endurance gels for runners and cyclists are so effective. They:

• Provide fast-acting carbs
• Delay glycogen depletion
• Stabilise energy levels

What’s in a Sports Gel?

They’re mainly carbs in the form of simple sugars – glucose, fructose, or maltodextrin (or blends of these). Some also have electrolytes or caffeine for added benefits. 

With your blood flow focused on the work you’re getting through, you don’t need the extra effort and distraction of chewing and digesting solids. Gels get to working muscles quickly and easily. 

Both the flavours and textures are designed with one simple goal – to get the gel into your system and working, with minimum stress for you and your gut. 

You know precisely how many carbs you’re getting. And, once you’re familiar with taking gels – which doesn’t take long – this transforms your energy management.

Let’s Get The Basics Right

Gels are a brilliant on-the-move top‑up tool. But they’re no replacement for a solid foundation. They work best when the fundamentals are in place:

• Get your food right. Balanced, light, nutritious, carb-focused meals remain essential. Avoid fibrous options.
•  Never neglect hydration. Start hydrated and maintain it throughout your session. It always goes hand in hand with fuelling.
• Do the numbers. Always think grams of carbs per hour. Build gels into your overall strategy, taking all other energy sources into account.

When To Take Your Energy Gels

Timing matters. Take a gel too early, and it’s unnecessary. Take it too late, and you’ll already be struggling. Your gut needs time to absorb the carbs.

In a competitive event, working out a strategy is crucial. Waiting until you feel tired, then playing catch-up, is a mistake.

So, plan. Fuel early, fuel consistently. With the right combination of products and the right knowledge, you can treat fuelling as a positive strength.

The Different Types of Energy Gels

Gels don’t do one-size-fits-all. Each type is precisely formulated to do a specific job, fulfilling specific needs. Choosing the right one for your session will make all the difference. 

Let’s look at the SiS range and what each gel offers you:

Energy gels can provide an effective boost to your performance. But, only if you work out your requirements and use your gels correctly.

Plan Your Session. Plan Your Fuelling

First, make sure your starting carb availability is good. Assess the session you’re taking on. Look at:

– Duration
– Distance
– Pace
– Intensity
– Conditions (heat and humidity increase carb and electrolyte needs)

Matching fuel supply to demand is the key here. We often say “fuel for the work required”.

Which Gel For Which Session?

So, you’re ready to get gels working for you. You’re wondering what the best gel is for running, cycling, or your specific sport.

Some sample scenarios:

• You’re new to gels and ready for a more structured approach to fuelling. The GO Isotonic Energy Gel is your ideal entry point.
• You’re stepping up to more demanding endurance work. Your carbs-per-hour needs will be significantly higher. The BETA Fuel Range is your go-to.
• You’ve got an event with particular challenges due to conditions or duration. Now the electrolyte and caffeine gel options come into play.
• You’re comfortable timing your intake to manage your energy. You’re targeting a 10K PB and want everything taken care of. The 10K Race & Training Pack is tailor-made for you (available in the UK only).

Identify which gel fits your needs. Calculate the required volume and intervals you intend to follow. You’re good to go.

Always Keep an Open Mind

Of course, you won’t always have a firm and fixed plan. And races will rarely follow the script exactly. Improvisation is inevitable. 

It’s vital to listen to your body and react. Don’t be a slave to your planned fuelling schedule. Respond proactively to signals and situations, and adjust your intake accordingly. As you get more familiar with using gels, you’ll find this an invaluable part of your skill set. 

Effective Fuelling: Practice Makes Perfect

Getting used to gels takes a little time. By trying different options and practising your fuelling in training, you’ll arrive at race day comfortable and relaxed.  

• Start small. Test your tolerance. Build up gradually.
• Mix it up – variety avoids flavour fatigue.
• Practice fuelling on the move, at both steady and race pace. It gets easier.
• Establish your carrying routine. Are you putting your fuelling products in pockets, a belt, or a vest?

Your gut is trainable. So, treat fuelling like any other skill. Work at it and build your ability and confidence. You’ll be glad you did.

Ready for energy gels to change your game? Let’s go!

It’s time to stop thinking of gels as sophisticated tools only used by elite athletes. The precise science that went into developing them can benefit us all – both for everyday training and also for the challenging events we tackle.  

Energy gels are for you – if you want to train smarter, feel stronger for longer, and perform to your full potential. 

They’re simply the easiest and most effective way of fuelling on the move.  

It’s time to get into energy gels and transform your performance. You’ll never look back!