Understanding the Role of Energy Gels
Energy gels are a highly concentrated, portable source of carbohydrates designed for easy consumption and quick absorption during endurance activities. When you engage in intense or prolonged exercise, your body relies on stored glycogen for fuel. These stores become depleted over time, which can lead to fatigue, also known as 'hitting the wall'. A timely intake of carbohydrates from an energy gel helps replenish these stores, maintaining blood sugar levels and sustaining performance.
How Carbohydrates are Delivered
Most modern gels use a blend of different carbohydrates, such as maltodextrin and fructose. The body can absorb and use these two types of sugars via separate pathways, which can increase the overall amount of carbohydrates an athlete can process per hour, potentially up to 90 grams. Simple sugar sources like pure maple syrup (Untapped) or honey (Honey Stinger) are also used in natural gels but may not provide the same rapid, multi-pathway absorption as a glucose/fructose blend.
Different Types of Energy Gels
Choosing the right gel starts with understanding the different types available on the market:
- Classic (Hypertonic) Gels: These are typically thick and sticky, containing a high concentration of carbohydrates. They require water to be consumed alongside them to aid digestion and prevent stomach upset.
- Isotonic Gels: These gels have a thinner, more watery consistency and contain the ideal balance of fluid and electrolytes, allowing for absorption without additional water. This makes them very convenient for runners who don't want to carry a water bottle. Examples include SiS GO Isotonic Gels.
- Hydrogel Gels: Pioneered by Maurten, this technology uses a biopolymer matrix that encapsulates a high concentration of carbohydrates. The gel effectively bypasses the stomach and delivers carbs directly to the intestine for absorption, which can significantly reduce the risk of gastrointestinal distress.
- Electrolyte-Enhanced Gels: Designed for athletes who sweat heavily, these gels contain higher levels of sodium and other minerals to replace those lost through sweat and help prevent cramping. GU Roctane is a well-known example.
- Caffeinated Gels: Containing varying amounts of caffeine, these gels can boost mental alertness, improve concentration, and reduce the perception of effort during exercise. They should be tested in training, as caffeine can affect individuals differently.
- Natural/Organic Gels: Made with real food ingredients like fruit purees, honey, or maple syrup, these are often preferred by athletes who want to avoid artificial additives. However, some (like those with added fiber from chia seeds) may be slower to digest.
Comparing Popular Energy Gels
To help identify what's the best energy gel for you, here is a comparison of several top brands based on key features:
| Feature | Maurten Gel 100 | GU Energy Gel | SiS GO Isotonic | Huma Chia Gel |
|---|---|---|---|---|
| Carb Source | Glucose/Fructose (Hydrogel) | Maltodextrin/Fructose | Maltodextrin (Glucose only) | Fruit puree, Chia seeds |
| Texture | Firm, jelly-like | Thick, sticky | Thin, liquid | Varies, can be gritty |
| Water Needed | No (hydrogel) | Yes | No (isotonic) | Yes |
| Electrolytes | Minimal/low | Standard (higher in Roctane) | Standard | Standard (often higher sodium) |
| Caffeine Option | Yes | Yes (many flavors) | Yes | Yes |
| Best For | Sensitive stomachs, max absorption | Wide flavor variety, reliable fuel | Convenience, quick hit | Natural ingredients, gentle on stomach |
How to Find Your Best Energy Gel
Since the ideal gel is highly personal, finding your perfect match requires testing and a structured approach during training. Use these steps to guide your choice:
- Assess Your Needs: Consider your sport, intensity, and duration. For a long, intense marathon, you might want a high-carb gel like Maurten or SiS Beta Fuel. For shorter runs, a simple, convenient isotonic gel may suffice.
- Experiment with Carb Sources: Some people's stomachs tolerate different carb blends better than others. A glucose/fructose mix (like Maurten or GU) might be more digestible at high volumes than a glucose-only gel (like SiS GO Isotonic).
- Evaluate Texture and Flavor: You won't use a gel you can't stomach, especially during a hard effort. Try different consistencies, from Maurten's jelly-like hydrogel to GU's thick syrup or SiS's thin liquid. Taste fatigue is also a real issue during long events, so sample a variety of flavors and brands.
- Practice Your Fueling Strategy: Never use a new gel on race day. Test products during your long training sessions to train your gut and identify what works for you without causing distress. This is also the time to test your timing and dosage.
- Consider Added Features: Decide if you need the extra boost of caffeine or the additional electrolytes for hot weather. Rotate caffeinated and non-caffeinated options during a long race to avoid overstimulation.
Proper Usage for Optimal Performance
- Timing: For activities over 60-75 minutes, start fueling early, before you feel depleted. The typical recommendation is to take your first gel around 45-60 minutes in, and another every 30-45 minutes thereafter.
- Hydration: Always take water with classic, non-isotonic gels to aid absorption. For isotonic gels, water is not necessary for digestion but is still crucial for overall hydration.
- Dosage: Endurance athletes can tolerate 60-90g of carbohydrates per hour, depending on intensity and gut training. Plan your intake by counting the carbs per gel (typically 20-40g) and spacing them out appropriately.
Conclusion
Ultimately, there is no single best energy gel for every athlete; the perfect choice is a personal one, discovered through disciplined testing during training. By understanding the different types of gels available, assessing your specific needs, and practicing your fueling strategy, you can find the product that delivers the energy you need to perform at your peak without gastric distress. For more in-depth nutritional guidance, consider consulting an expert or checking out a resource like Healthline's guide on energy gels.
What's the best energy gel? Your personal winner is found through experimentation
- Train Your Gut: Never experiment with a new gel on race day; practice your fueling strategy during training sessions.
- Assess Carb Source: Different athletes tolerate various carbohydrate blends differently. Consider gels with glucose and fructose for maximum absorption.
- Match Texture to Need: Choose between thick, sticky gels (often needing water), thin, liquid isotonic gels (no water needed), or innovative hydrogels (easy on the stomach).
- Consider Additives: Determine if you need the alertness of caffeine or the mineral replenishment from added electrolytes based on your training conditions.
- Flavor Fatigue is Real: Try a variety of flavors and brands to prevent getting sick of the taste over long events.
- Listen to Your Body: Pay close attention to how a gel makes you feel, both in terms of energy and gastrointestinal comfort.
