Why Use Energy Gels for Cycling?
Energy gels are a highly concentrated and convenient source of carbohydrates designed to provide rapid energy during sustained exercise. When you're riding, especially at high intensity or for extended periods, your body relies on stored carbohydrates (glycogen) for fuel. As these stores are depleted, you can experience a significant drop in performance, often referred to as 'hitting the wall.' Energy gels provide a quick and easy way to replenish these carbohydrate stores on the go, delaying fatigue and helping you maintain pace.
Unlike solid foods, gels are formulated for quick digestion, minimizing the risk of stomach upset that can occur when blood flow is diverted from the digestive system to working muscles. This makes them an ideal choice for high-intensity efforts or for athletes with sensitive stomachs. Modern gels often include a mix of carbohydrate types, such as glucose and fructose, to maximize absorption, as they use different pathways in the body.
Top Energy Gels for Cyclists
SIS (Science in Sport) GO Isotonic Gel
SIS pioneered the isotonic gel, which means the gel's concentration is similar to that of your body's cells. This formulation allows for rapid absorption without the need for extra water, making them incredibly convenient for racing and when you want to avoid feeling bloated. They are known for a wide variety of flavors and a lighter, more liquid consistency than traditional gels. However, as they only use maltodextrin for carbohydrates, they deliver a lower total carb load per gel compared to some high-concentration options.
Maurten Gels
Maurten gels, including the popular Gel 100 and Gel 160, use patented hydrogel technology that encapsulates carbohydrates in a unique formulation. This hydrogel is said to bypass the stomach and move directly to the intestines for faster, smoother absorption, reducing the risk of gastrointestinal issues. Maurten gels have a jelly-like, less sweet consistency, which many find more palatable, especially during long events. They are highly favored by elite athletes and serious endurance cyclists, though they come at a higher price point.
GU Energy Gel
One of the most established brands in sports nutrition, GU offers a wide variety of flavors and formulations. Their gels typically include a blend of carbohydrates (maltodextrin and fructose), electrolytes, and often contain amino acids for additional muscle support. While effective, some users find the consistency thick and the flavors overly sweet, requiring water to wash them down effectively. They also offer caffeinated and high-electrolyte 'Roctane' versions for more demanding efforts.
Huma Chia Energy Gel
For cyclists seeking a more natural option, Huma gels are made with real food ingredients like fruit purées, chia seeds, and brown rice syrup. They are gentle on the stomach and provide a more sustained energy release due to the added fiber and healthy fats from the chia seeds. The consistency and sweetness vary by flavor, and they might feel less like a traditional 'gel' compared to synthetic options. They are ideal for riders who prioritize clean, organic ingredients and who might be sensitive to artificial additives.
Comparison of Popular Cycling Gels
| Feature | SIS GO Isotonic | Maurten 100/160 | GU Energy Gel | Huma Chia Gel |
|---|---|---|---|---|
| Consistency | Light, watery, easy to swallow | Thick, jelly-like | Thick, sticky | Syrup-like, varying by flavor |
| Water Required | No (Isotonic) | No (Hydrogel) | Yes | Yes |
| Carb Load | ~22g per sachet | 25g/40g per sachet | ~22g per sachet | ~24g per sachet |
| Key Technology | Isotonic Formula | Hydrogel | Balanced Carb Blend + Amino Acids | Real Food Ingredients |
| Best For | High-intensity racing, quick bursts | Long endurance, sensitive stomach | Versatile, widely available | All-natural focus, long rides |
| Cost | Mid-range | High-end | Mid-range | Mid-range |
How to Choose the Right Gel for Your Ride
Selecting the best gel depends on your specific cycling needs and personal preferences. Consider the following factors:
- Ride Intensity and Duration: For shorter, high-intensity efforts, a fast-absorbing gel like SIS GO Isotonic or a caffeinated option might be best. For longer endurance rides, high-carb gels like Maurten 160 or SIS Beta Fuel can be more effective for maintaining sustained energy.
- Digestive Sensitivity: If you experience stomach upset with traditional, syrupy gels, try a hydrogel like Maurten or a natural, real-food option like Huma. Always test new gels during training rides, not on race day.
- Flavor and Texture: This is highly personal. Some riders prefer a mild, almost flavorless gel like Maurten, while others prefer the strong, candy-like sweetness of a GU. Consider trying variety packs to see what sits best with your palate over long periods.
- Electrolytes and Caffeine: For rides in hot weather or for heavy sweaters, a gel with added electrolytes can help replenish lost minerals and prevent cramping. Gels with caffeine can provide a mental and physical boost for the final stages of a race or when fatigue sets in.
Conclusion
Choosing the right gel for cycling is a personal process that involves experimenting with different brands, formulations, and flavors. Top brands like SIS, Maurten, GU, and Huma all offer unique benefits tailored to different riding conditions and athlete needs. Whether you prioritize fast absorption, high carbohydrate content, natural ingredients, or a particular flavor, practicing your nutrition strategy during training will ensure you are well-fueled and ready for your best performance on race day.
For further information, check out this guide on sports nutrition from the Herbalife website.
