Nutrition Diet: How Often Should I Use Energy Gels for Optimal Performance?

November 1, 2025 •

4 min read

An average person's muscle glycogen stores are only enough to fuel about 90 minutes of continuous exercise before significant depletion begins. To prevent this energy crash and sustain performance, many endurance athletes rely on strategic fueling with supplements. One of the most popular and convenient options is the energy gel, but knowing exactly how often should I use energy gels is critical for maximizing benefits while avoiding stomach issues.

Quick Summary

Energy gels are concentrated carbohydrate sources used during endurance activities lasting over an hour to prevent glycogen depletion and fatigue. The ideal frequency, typically one gel every 30-60 minutes, depends on exercise duration, intensity, and individual carbohydrate tolerance. Effective fueling requires practicing during training to optimize personal timing and dosage.

Key Points

Frequency depends on duration: For exercise over 60-90 minutes, start your first gel at 45-60 minutes, then every 30-60 minutes thereafter.
Practice in training: Never experiment with a new fueling strategy on race day; train your gut to tolerate gels by practicing during long runs or rides.
Drink water with most gels: Unless using an isotonic gel, consume a few sips of plain water with each gel to aid absorption and prevent stomach upset.
Listen to your body: The ideal frequency and amount vary by individual. Start conservatively and increase intake gradually based on how your body responds.
Balance caffeine intake: Use caffeinated gels strategically for a late-race boost, but test your tolerance during training to avoid adverse effects.
Choose the right gel type: Consider isotonic gels for their hydrating properties or classic gels for concentrated carbs, based on your hydration strategy and comfort.

Understanding the 'Why' Behind Energy Gel Timing

When you engage in prolonged exercise, such as a marathon, long bike ride, or triathlon, your body primarily uses stored carbohydrates, or glycogen, for fuel. These reserves, however, are limited and generally last only 90 to 120 minutes of continuous, high-intensity effort. Once depleted, athletes can experience a sudden and dramatic loss of energy known as "hitting the wall." Energy gels are designed to deliver a rapid and easily digestible source of carbohydrates directly to your muscles, helping to replenish these stores and delay fatigue.

The timing of your gel intake is just as important as the intake itself. The goal is to ingest fuel before your glycogen levels dip too low. Waiting until you feel fatigued is often too late, as the digestive process slows down during high-intensity exercise, delaying the energy boost you need. By consuming gels proactively, you maintain a more stable energy supply.

The Golden Rule for Timing: The First Gel

A common mistake among new athletes is starting their gel consumption too late. For activities lasting over an hour, the general recommendation is to take your first gel between 45 and 60 minutes into your workout. This strategy helps ensure a steady stream of energy is available as your natural glycogen begins to run low. Taking a gel too early, before your body needs it, can sometimes cause a blood sugar spike followed by a crash, particularly if you're not yet exercising intensely. Some athletes opt for a gel 10-15 minutes before a longer event to top off stores, but this should always be tested in training first.

Determining Your Ongoing Gel Frequency

After the initial gel, the frequency of subsequent intake depends on your carbohydrate needs, which vary with exercise intensity and duration. Research suggests that endurance athletes benefit from consuming between 30 and 60 grams of carbohydrates per hour for activities over 90 minutes. For very long or intense events lasting over 2.5 hours, a higher intake of up to 90 grams of carbs per hour can further improve performance, especially if using a multi-carbohydrate gel (glucose and fructose).

Given that most standard energy gels contain between 20 and 30 grams of carbohydrates, this translates to consuming one gel every 30 to 60 minutes. The most crucial factor is finding what works for you and your stomach. Start with a conservative approach, such as one gel every 45-60 minutes, and adjust as you build your tolerance during training.

Practical Tips for Effective Gel Consumption

Always take with water: Unless you are using an isotonic gel (a less concentrated formula), you must consume your gel with water. Water helps your body digest and absorb the concentrated sugar, preventing potential gastrointestinal distress like cramping or nausea. Avoid taking gels with a sports drink, as this can lead to an unhealthy sugar overload.
Test during training: Never try a new gel brand, flavor, or fueling strategy for the first time on race day. Your stomach is a muscle that can be trained to tolerate fuel intake during exercise. Experiment with different timings and types of gels during long training sessions to see what your body tolerates best.
Avoid flavor fatigue: For ultra-endurance events, consuming the same sweet, synthetic-tasting gel for hours can cause flavor fatigue. Consider alternating between different flavors or incorporating other fuel sources like solid foods, chews, or sports drinks to break up the monotony.
Consider caffeine: Caffeinated gels can provide an extra mental boost and reduce the perception of effort, making them beneficial for the later stages of a race. However, test caffeinated versions carefully in training, as they can cause stomach upset or overstimulation for some individuals.

Types of Energy Gels: A Comparison


Feature	Classic Energy Gels	Isotonic Energy Gels	Caffeinated Gels
Texture & Consistency	Thicker, more concentrated, and often syrupy.	Thinner, more liquid, and pre-diluted with water.	Varies by brand, but often based on classic or isotonic formulas.
Requires Water	Yes, absolutely necessary to consume with water for optimal digestion and absorption.	No, designed to be consumed without additional water, making them convenient on the go.	Depends on the base formula (classic or isotonic). Check the label.
Primary Function	Provides a rapid, concentrated burst of carbohydrates.	Delivers carbs and electrolytes while assisting with hydration.	Offers carbohydrates plus a stimulant for increased alertness and focus.
Common Use	Standard choice for runners and cyclists seeking quick energy bursts.	Favored by runners who don't want to carry extra fluids, especially in hot weather.	Late-race boost or during intense moments when extra focus is needed.

Conclusion: Fueling is Personal

The frequency of using energy gels is not a universal constant but a personalized strategy that must be practiced and refined. While general guidelines suggest a first gel 45-60 minutes in, followed by one every 30-60 minutes during prolonged exercise, the optimal approach depends on your body, your tolerance, and the specific demands of your activity. Remember to test your fueling plan rigorously during training, always pair non-isotonic gels with water, and listen to your body's signals. By treating your stomach as a trainable muscle and fueling proactively, you can ensure a consistent energy supply and perform at your best on race day. For further reading, consider exploring resources from sports nutrition experts like Runners Connect.

Frequently Asked Questions

Most endurance athletes aim for 30 to 60 grams of carbohydrates per hour during prolonged exercise. Since most gels contain 20-30 grams of carbs, this typically means taking one to two gels per hour, spaced every 30 to 60 minutes.

Yes, unless the gel is specifically labeled as "isotonic." Traditional, thicker gels require water to aid digestion and prevent stomach discomfort. Isotonic gels are pre-diluted and can be taken without extra water.

For activities lasting over 60-90 minutes, you should take your first gel between 45 and 60 minutes into the exercise. This proactive approach helps top off your glycogen stores before they are significantly depleted.

For most runs under 60 minutes, your body's stored glycogen is sufficient, and an energy gel is not necessary. A well-balanced pre-run meal is usually enough to fuel you.

To prevent stomach issues, practice your fueling strategy in training, consume gels with water (unless isotonic), avoid taking too many at once, and consider gels with a mix of glucose and fructose for better absorption.

Classic gels are thicker and more concentrated, requiring water for digestion. Isotonic gels are thinner and pre-mixed with water and electrolytes, allowing for consumption without additional fluid.

Caffeinated gels can be effective for a performance boost and increased alertness. However, be mindful of your overall caffeine intake and always test them during training first to see how your body reacts.