The Scientific Rationale for High-Carb Fueling
For endurance athletes, carbohydrates are the most critical macronutrient during exercise, serving as the body’s primary and most readily available fuel source. During intense efforts, muscle glycogen stores—the body's stored carbohydrates—are rapidly depleted, leading to fatigue and a significant drop in performance, a phenomenon cyclists refer to as "bonking". Energy gels provide a quick, concentrated, and easily digestible source of carbohydrates to replenish these stores and maintain a high power output for longer periods.
The Dual-Carb Advantage
Early sports nutrition research indicated that the body could only absorb approximately 60 grams of glucose per hour. However, advancements revealed that by combining different types of sugars, such as glucose and fructose, absorption rates could be significantly increased. This is because glucose and fructose use separate "transporters" in the intestine to enter the bloodstream. By utilizing a dual-carb formulation, often in a 2:1 or 1:0.8 glucose-to-fructose ratio, professional cyclists can absorb up to 90 or even 120 grams of carbohydrates per hour without overwhelming a single absorption pathway. This strategy enables them to sustain the massive energy demands of multi-day stage races.
The Art of Gut Training
Professional teams invest heavily in 'gut training,' a process that conditions a cyclist's digestive system to handle exceptionally high carbohydrate intake during races. This is achieved by gradually increasing the amount of carbohydrates consumed during training rides. This practice is crucial because a cyclist’s tolerance for large volumes of fuel while under stress is highly individual. This progressive training ensures that on race day, the athlete can consume the necessary calories without experiencing gastrointestinal distress, such as nausea or bloating, which can quickly derail a performance.
What Gels Do Pro Cyclists Use? Top Brands & Types
The choice of energy gel is not arbitrary but a calculated decision often influenced by team sponsorship, specific nutritional requirements, and athlete tolerance. Several key brands dominate the pro peloton:
- Maurten: Favored by many elite athletes for its patented hydrogel technology. These gels encapsulate carbohydrates in a hydrogel, which is less sticky and less likely to cause stomach upset. Their high-carb options (Gel 100, Gel 160) are designed for maximum absorption and are often preferred for critical race moments.
- Science in Sport (SiS): A long-standing brand in cycling, SiS offers a range of gels, including the popular Go Isotonic series. Isotonic gels are pre-mixed with water, allowing for consumption without extra fluid, which can reduce the risk of bloating and slow absorption. Their Beta Fuel line features a high-carb dual-source formulation for max fueling.
- GU Energy Labs: One of the original energy gel brands, GU provides a wide variety of flavors and formulas, including options with added caffeine and electrolytes. GU is a reliable choice for consistent energy delivery and flavor variety, though some find the consistency thick and sticky.
- Hüma Chia Energy Gel: For cyclists who prefer natural ingredients, Hüma offers gels made with fruit puree and chia seeds. These are often easier on sensitive stomachs, though they typically contain a lower carbohydrate load per serving, which means more gels are needed to hit pro-level hourly intake goals.
- Precision Fuel & Hydration: A modern, data-driven nutrition brand used by many pros. Their gels are formulated with dual-source carbs for high absorption and often come in larger, higher-carb servings to reduce package waste and hassle.
Comparison of Popular Pro Cycling Gels
Choosing the right gel involves weighing several factors, including taste, consistency, carbohydrate content, and absorption properties. The following table provides a quick overview of how some leading brands compare:
| Feature | Maurten Gel 100 | SiS Beta Fuel | GU Energy Gel | Hüma Chia Energy Gel |
|---|---|---|---|---|
| Carbs (per serving) | 25g | 40g | ~22g | ~24g |
| Carb Source | Glucose/Fructose (1:0.8) | Maltodextrin/Fructose (1:0.8) | Maltodextrin/Fructose | Brown rice syrup/Fruit puree |
| Unique Technology | Hydrogel encapsulation | High-carb, dual-source | Flavor variety, various additives | Natural, real-food ingredients |
| Needs Water? | No | Yes (can be thick) | Yes (thick consistency) | No |
| Added Features | None/Caffeine options | Electrolyte/Nootropic options | Electrolytes/Caffeine/Amino Acids | Electrolytes/Natural |
| Consistency | Chewy, jelly-like | Thick | Thick, sticky | Varies by flavor (e.g., chunky) |
Conclusion: Finding Your Optimal Race-Day Fuel
While professional cyclists provide a clear blueprint for high-performance fueling, the ultimate takeaway is the importance of a personalized strategy. The extreme carbohydrate intake of 90-120+ grams per hour is a result of meticulous planning and adaptation. What gels do pro cyclists use is less important than how they use them: as part of a practiced, systematic approach to meet their enormous energy demands. Amateur cyclists can learn from this and apply the principles of gut training, dual-source carb usage, and strategic timing to their own efforts. The key is to test products extensively during training to ensure optimal absorption and stomach comfort on race day, preventing the all-too-common nutritional surprises that can ruin a race.
Outbound Link
For more information on the science behind sports nutrition and elite cycling performance, exploring resources like the EF Pro Cycling team's nutrition insights can offer valuable, professional-level strategies.
