How many carbs are in go gels for athletic performance?

According to sports nutrition experts, consuming 30–60 grams of carbohydrates per hour of endurance exercise is recommended to maintain performance. When considering how many carbs are in go gels, the amount can vary between brands, with a typical serving offering between 22 and 24 grams to provide a rapid energy source.

Quick Summary

The carbohydrate content of GO gels varies by brand, but they generally provide 22–24 grams of fast-digesting carbohydrates per serving. This is designed to deliver a rapid energy boost during endurance activities, such as running or cycling, without needing extra water to consume.

Key Points

• Carbohydrate Content Varies: The amount of carbs in 'GO Gels' depends on the brand; SiS offers 22g per gel, while BPN provides 24g.

• Isotonic vs. Whole Food: SiS gels are isotonic, providing 22g of maltodextrin that requires no extra water; BPN gels are whole-food-based with 24g of carbs from natural sources.

• Absorption Speed: Both formulas are designed for rapid absorption, with maltodextrin and fructose blends being highly effective for quick energy.

• Electrolyte Needs: BPN gels include 110mg of sodium, whereas SiS offers separate electrolyte-fortified gels for tailored hydration.

• Fueling Strategy is Key: Proper timing (every 45-60 minutes) and testing gels during training are more important than just the carbohydrate count.

Understanding the Carbohydrate Content in GO Gels

Energy gels are a staple for many endurance athletes, providing a quick and convenient source of carbohydrates to fuel performance. When assessing how many carbs are in go gels, it is essential to look at specific brands, as the formula and total carbohydrate count can differ significantly. The 'GO Gel' name is most prominently associated with two major brands: Science in Sport (SiS) and Bare Performance Nutrition (BPN), each with a distinct nutritional profile tailored for different needs.

Science in Sport (SiS) GO Isotonic Energy Gels

Science in Sport (SiS) is renowned for creating the world's first isotonic energy gel. The isotonic formula means the gel has a similar concentration to your body's fluids, allowing for rapid absorption without the need for additional water.

• Each SiS GO Isotonic Energy Gel (60ml) provides 22 grams of carbohydrates.
• The primary carbohydrate source is maltodextrin, which is converted quickly into energy.
• These gels are very low in sugar, with only about 0.6 grams per serving.
• SiS also offers variants, such as GO Energy + Electrolyte gels, which contain the same 22g of carbohydrates but with added electrolytes to aid hydration.

Bare Performance Nutrition (BPN) Go Gels

BPN's Go Gels take a 'whole food' approach to fueling, using natural ingredients like brown rice syrup and apple juice concentrate.

• A single BPN Go Gel packet (41g) contains 24 grams of carbohydrates.
• These are considered fast-digesting carbohydrates to provide an effective energy source.
• The gels also include 110 mg of sodium per packet to help with electrolyte balance.
• Compared to SiS, the BPN formula contains a higher amount of total sugars, with 20 grams per serving, and is based on a slightly different carbohydrate blend.

How to Use GO Gels for Optimal Performance

Proper timing and hydration are crucial for maximizing the benefits of any energy gel. It is not simply a matter of knowing how many carbs are in go gels, but how to integrate them into your fueling strategy.

Effective Gelling Strategies

1. Consume at the right time: For endurance efforts over 60 minutes, take one gel 15-30 minutes before starting to top off glycogen stores. Continue taking a gel every 45-60 minutes during your activity.
2. Hydrate appropriately: While SiS Isotonic gels are designed to be taken without extra water, it is still recommended to stay hydrated. For non-isotonic gels like BPN's, always consume with water to aid digestion and absorption.
3. Practice in training: Never try a new gel brand or flavor on race day. Use your training sessions to test different products to see how your stomach reacts and what your body tolerates best.

Key Ingredients and Their Functions

• Maltodextrin: A fast-digesting complex carbohydrate that provides a quick energy release without causing major spikes in blood sugar.
• Fructose: A simple sugar often combined with maltodextrin in dual-carb formulas to improve carbohydrate oxidation rates and absorption.
• Electrolytes: Sodium, potassium, and magnesium help maintain fluid balance and can prevent cramping during prolonged exercise, especially in warm weather.
• Caffeine: Added to some gels to improve focus and reduce the perception of effort, providing a mental and physical boost.

Comparison of Popular GO Gel Varieties

To help athletes make an informed decision, here is a comparison of two popular versions of 'GO' gels.

Feature	SiS GO Isotonic Gel	BPN Go Gel	Key Takeaway
Carbohydrate Content	22g per 60ml serving	24g per 41g serving	Both offer a similar and effective amount of carbohydrates for rapid fueling.
Carb Source	Maltodextrin	Brown Rice Syrup, Apple Juice Concentrate	SiS uses a single, engineered carb source; BPN uses a 'whole food' blend.
Hydration Needed	Not required due to isotonic formula	Recommended to drink with water	SiS offers greater convenience for consumption without a bottle.
Electrolyte Content	Low (approx. 4-10mg salt)	Moderate (110mg sodium)	BPN includes more electrolytes per gel, while SiS offers a separate Electrolyte gel.
Texture	Thinner, more liquid, 'drinkable'	Thicker, like applesauce or puree	Personal preference is a key factor here; try both to see what you prefer.

Conclusion: Fueling Decisions for Peak Performance

When evaluating how many carbs are in go gels, the answer depends on the specific brand and product line. SiS GO Isotonic gels offer a convenient 22 grams of maltodextrin-based carbohydrates, engineered for easy digestion without extra water. In contrast, BPN Go Gels provide 24 grams of whole-food-based carbohydrates with added electrolytes, catering to those who prefer a more natural formula. Your choice should be based on personal preference regarding texture, taste, digestion, and your specific fueling strategy. Experimenting with both during training will allow you to determine which gel best supports your energy needs and helps you avoid gastrointestinal distress during intense exercise.

For more detailed nutritional information and fueling strategies, a good resource is the official websites of the brands themselves, or sports nutrition journals which often cover the topic in depth.

• Final Tip: Your body can only absorb and oxidize a limited amount of carbohydrates per hour, typically 60-90 grams depending on the type of carb. Using a dual-carb source (like maltodextrin and fructose) can increase this rate, and some advanced gels like Maurten use hydrogel technology to further improve absorption.

Considerations for Endurance Athletes:

• Longer events: For events over 2 hours, consider combining gels with other carb sources like chews or sports drinks to hit your carbohydrate targets. A mixed approach can also help prevent palate fatigue.
• High intensity: During intense efforts, opting for gels with dual-carb blends or even caffeine might give you the extra boost needed to maintain pace.
• Sensitive stomach: Isotonic formulas or real-food gels like Huma Chia Gel (which is similar in approach to BPN) can be easier on the stomach than thicker, more sugary gels.

Remember to always plan and practice your fueling strategy before your event to ensure a successful performance.

Frequently Asked Questions

How many carbohydrates are typically in a Science in Sport (SiS) GO Isotonic Energy Gel?

A standard Science in Sport (SiS) GO Isotonic Energy Gel contains 22 grams of carbohydrates.

Do Bare Performance Nutrition (BPN) Go Gels have a different carb count?

Yes, Bare Performance Nutrition (BPN) Go Gels contain 24 grams of carbohydrates per packet.

Why do some GO gels not require water to consume?

Some gels, like the SiS GO Isotonic, are formulated to be isotonic, meaning their concentration is similar to the body's fluids. This allows them to be absorbed rapidly without the need for additional water, reducing the risk of bloating.

What is the primary carbohydrate source in most GO gels?

The primary carbohydrate source is often maltodextrin for rapid digestion. Some brands, like BPN, use natural whole-food sources such as brown rice syrup and fruit concentrates.

When should I take an energy gel during my workout?

For endurance activities, a general rule is to consume one gel every 45-60 minutes after the first hour of exercise to maintain energy levels.

Are all GO gels the same texture?

No, their texture can vary significantly. SiS gels are very liquid and thin, while BPN gels have a thicker, applesauce-like consistency due to their whole-food ingredients.

Can I use both SiS and BPN gels?

Yes, you can use both, but it is important to test them during training to see how your stomach reacts. You can also alternate between them during long events to prevent palate fatigue and manage your carbohydrate intake.