Understanding the Torq Fuelling System
For over 15 years, the Torq Fuelling System has been a cornerstone of endurance nutrition, guiding athletes to consume the right amount of fuel at the right time. The system is built around the concept of a 'Torq Unit,' which is equivalent to 30 grams of multiple-transportable carbohydrates. Each Torq Gel delivers one of these units in a concentrated, easy-to-digest form. A core principle of the system is that athletes should consume between 2–3 Torq Units per hour, translating to 60–90 grams of carbohydrate hourly, for optimal endurance performance.
The dual-carbohydrate blend in Torq Gels, featuring a 2:1 ratio of maltodextrin to fructose, is a scientifically backed approach that allows for greater and more rapid absorption of carbohydrates. While single-source glucose formulations hit an absorption ceiling at around 60g per hour, the dual-pathway system of Torq enables the body to absorb up to 90g per hour without causing gastric distress. This makes Torq Gels exceptionally efficient for fast-paced fuelling.
How to Determine Your Ideal Torq Gel Frequency
The optimal frequency for consuming Torq Gels isn't one-size-fits-all; it depends largely on your exercise intensity and individual metabolism. The Torq fuelling protocol provides a simple framework to follow, but you should always test your personal tolerance during training.
Gel intake by intensity
- Low-intensity, prolonged exercise: During long, casual sessions where hydration is the primary concern, a lower intake is suitable. You might aim for 1 Torq Unit (one gel) per hour, supplementing with a Torq Energy Drink. This strategy keeps you topped up without over-fuelling.
- Moderate-intensity endurance: For steady-state efforts like a long training ride or run, aiming for 2 Torq Units (two gels or one gel and a drink) per hour is a solid, effective starting point. This delivers noticeable performance benefits and helps extend time to exhaustion.
- High-intensity racing: In high-intensity races or intervals where heavy breathing makes consuming solid food difficult, gels are the preferred option. Aiming for the maximum 3 Torq Units (three gels) per hour is recommended for the best physical performance.
Factors influencing your fuelling strategy
- Body weight: Larger individuals typically have a higher capacity for carbohydrate intake and may require more fuel to maintain performance.
- Heat and perspiration: In hot conditions, perspiration rates are higher, and hydration is critical. You may need to shift your fuel source from concentrated gels to the more fluid-based Torq Energy Drink, which also contains electrolytes.
- Personal tolerance: Some athletes find they can comfortably handle 90g of carbs per hour, while others experience gastrointestinal issues. Experiment in training to find your sweet spot.
Integrating Gels with Hydration and Other Fuel Sources
Torq Gels are hypertonic, meaning they are designed to prioritize fuel delivery over fluid supply and will not satisfy your hydration needs. It is critical to consume them alongside water or a compatible energy drink to ensure proper digestion and prevent dehydration. The Torq Fuelling System is flexible, allowing you to combine different products to meet your hourly carbohydrate goals.
| Fueling Product | Best Use Case | Carbohydrate Content | Hydration Contribution | Texture |
|---|---|---|---|---|
| Torq Gel | High-intensity racing, fast delivery | 30g (1 Unit) | Minimal (requires water) | Smooth, syrupy |
| Torq Energy Drink | Balanced fuel and hydration | 30g (1 Unit) per 500ml | Significant (contains electrolytes) | Liquid |
| Torq Bar | Lower intensity, sustained energy | 30g (1 Unit) | Minimal | Soft, chewy |
| Torq Jellies | Steady fuel supply, easy to chew | 30g (1 Unit) | Minimal | Chewy |
For example, a cyclist could consume one Torq Gel during a high-effort climb and rely on Torq Energy Drink in their water bottle for consistent hydration and fuel on flatter sections. A marathon runner might alternate between gels at aid stations (with water) and carrying a soft flask with a hydration drink for lighter fuelling.
The Role of Caffeinated Torq Gels
For those seeking an extra edge, Torq offers caffeinated gel options. These contain natural caffeine from guarana, which acts as a stimulant to boost mental concentration and delay fatigue. They are best used strategically later in a long event to combat flagging motivation or during particularly tough sections of a race. It's important to remember that caffeine tolerance varies between individuals, so you should practice with caffeinated gels before race day. A good strategy is to use them in rotation with non-caffeinated gels to avoid overconsumption.
Conclusion: Fueling is a Personal Science
Ultimately, the question of how often you should use Torq Gels is best answered through a structured, personal approach. While the recommendation of 2–3 gels (or Torq Units) per hour is a proven starting point, factors like exercise intensity, environmental conditions, and individual tolerance will dictate your precise fuelling strategy. By integrating gels with water or other Torq products, you can fine-tune your nutrition to deliver consistent energy, avoid gastric distress, and optimize your performance during any endurance event. The key takeaway is to build and practice your strategy during training to be fully prepared for race day. For more details on the fuelling system, visit The Torq Fuelling System.
