{"id":8821,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/which-gel-when\/"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"which-gel-when","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/which-gel-when\/","title":{"rendered":"Which Gel & When?"},"content":{"rendered":"

With multiple types of energy gels to choose from, we commonly get asked what type of energy gel you should use and when?\u00a0So\u00a0to help, we\u2019ve put together an overview of the different types of energy gels available and when is best to use each during training or competition.<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

SIS GO ISOTONIC ENERGY GEL<\/a><\/span><\/b>\u00a0<\/span><\/h2>\n

Our GO Isotonic Energy Gel is simply 22g of carbohydrate from our selected source of maltodextrin. This creates an isotonic formula, which causes minimal stomach discomfort during exercise, but with maximum energy absorption.<\/span>\u00a0<\/span><\/p>\n

USAGE:<\/span>\u00a0<\/span><\/h4>\n
    \n
  1. This is the primary gel to consider for any\u00a0endurance-based\u00a0exercise, or high-intensity exercise<\/span><\/li>\n
  2. Use this gel in combination with other SiS GO products to take in 60g of carbohydrate per hour for exercise lasting over 90 minutes. Fuelling every 20 minutes with a gel is a simple way to hit this carbohydrate target and keep performance at its peak with enough readily available energy for the body to perform<\/li>\n
  3. If you\u2019re exercising for under 90 minutes or taking part in high intensity,\u00a0interval based\u00a0exercise, consume this gel 15 minutes before for maximum effect<\/span>\u00a0<\/span><\/li>\n<\/ol>\n

    \u00a0<\/span><\/p>\n

    SIS GO ENERGY + CAFFEINE GEL <\/a><\/span><\/b>\u00a0<\/span><\/h2>\n

    Our Energy + Caffeine (75mg) Energy Gel is based on the same formula as the innovative\u00a0SiS\u00a0GO Isotonic Energy Gel, with the addition of 75mg caffeine. Caffeine is one of the most researched stimulants in sports science and has been shown to increase alertness and concentration, which may benefit endurance and\u00a0sprint based\u00a0performance.<\/span>\u00a0<\/span><\/p>\n

    USAGE:<\/span>\u00a0<\/span><\/h4>\n
    Endurance performance (over 90 minutes):<\/span>\u00a0<\/span><\/h5>\n
      \n
    1. Take a 75mg caffeine gel one hour before you are due to finish training or racing to provide increased focus<\/span><\/li>\n
    2. Use a 75mg caffeine gel 15-30 minutes before a particularly tough part\u00a0e.g.\u00a0steep climb\u00a0<\/span><\/li>\n<\/ol>\n

      \u00a0<\/span><\/p>\n

      High Intensity exercise lasting under 90 minutes:<\/span>\u00a0<\/span><\/h5>\n
        \n
      1. Take a 75mg caffeine gel 15-30 minutes before exercise<\/span>\u00a0<\/span><\/li>\n
      2. Use a 75mg caffeine gel at half time during team sports like rugby or football<\/span>\u00a0<\/span><\/li>\n<\/ol>\n

        FAQ: WHY DON\u2019T I JUST USE THESE GELS?<\/span>\u00a0<\/span><\/h4>\n

        Everybody has an individual tolerance to caffeine. Consume too much caffeine and this could negatively affect performance, depending on the individual. We recommend not consuming over 300mg of caffeine during an event, although some individuals can tolerate more. It\u2019s best to try-out your response to\u00a0SiS\u00a0GO Energy + Caffeine Gels in\u00a0training;\u00a0as best practice use\u00a0SiS\u00a0GO Isotonic Energy Gels as your base and only take our caffeine based energy gels when you need a mental boost.<\/span>\u00a0<\/span><\/p>\n

        \u00a0<\/span><\/p>\n

        SIS GO ENERGY + CAFFEINE GEL (150MG)<\/a><\/span><\/b>\u00a0<\/span><\/h2>\n

        This \u2018double strength\u2019 Go Energy + Caffeine Gel is based on the same formula as the innovative\u00a0SiS\u00a0GO Isotonic Energy Gel, with the addition of 150mg caffeine; double the caffeine for performance, in one gel.<\/span>\u00a0<\/span><\/p>\n

        \u00a0<\/span><\/p>\n

        USAGE:<\/span>\u00a0<\/span><\/h4>\n
        Endurance performance (over 90 minutes):<\/span>\u00a0<\/span><\/h5>\n