Which energy gels have 40g carbs? A Comprehensive Guide to High-Carb Fueling

October 5, 2025 •

4 min read

Endurance athletes in events longer than 90 minutes often require 60 to 90 grams of carbohydrates per hour for peak performance. Navigating this high-fuel demand makes knowing Which energy gels have 40g carbs? a crucial strategy for simplifying and optimizing your race-day nutrition.

Quick Summary

A detailed overview of energy gels containing 40g of carbohydrates, explaining how these products meet the high energy demands of endurance athletes. Covers key brands like Maurten and Science in Sport, examines features like dual-source carbs and hydrogel technology, and provides practical advice for integrating them into a fueling plan.

Key Points

High-Carb Demand: Endurance athletes often need 60-120g of carbohydrates per hour for optimal performance.
Efficient Fueling: 40g gels simplify hitting high hourly carbohydrate targets, requiring fewer packets compared to standard 20-30g gels.
Dual-Source Carbs: High-carb gels often use a maltodextrin-fructose blend (e.g., 1:0.8) to maximize absorption efficiency and reduce GI distress.
Hydrogel Technology: Maurten Gel 160 uses patented hydrogel to allow for smooth passage and absorption of 40g of carbs.
Electrolytes and Additives: Some 40g gels, like OTE Super Gel, include electrolytes to aid hydration and prevent cramping.
Test During Training: Always test new energy gels during training, not on race day, to ensure gastrointestinal tolerance.
Consider Your Needs: Factors like taste preference, texture, and electrolyte needs should guide your choice of 40g gel.

The Importance of High-Carb Fueling for Endurance

For endurance sports lasting longer than 90 minutes, your body's glycogen stores can become depleted, leading to a significant drop in performance known as 'hitting the wall'. To prevent this, athletes must consume carbohydrates during exercise to provide a continuous energy source. While standard energy gels typically contain 20-30g of carbohydrates, modern fueling strategies for elite endurance athletes often recommend an intake of 90-120 grams of carbohydrates per hour. Using 40g energy gels is a highly effective way to simplify hitting these ambitious targets, reducing the volume of gels you need to consume and manage during a race.

Top Energy Gels with 40g Carbs

Several leading sports nutrition brands have developed high-carb gels specifically for the demands of long-duration events. These products are formulated with optimal carbohydrate blends to maximize absorption and minimize gastrointestinal distress. Here are some of the most prominent brands offering gels with 40g of carbs per serving.

Science in Sport (SiS) Beta Fuel Gels

SiS Beta Fuel is a dual-source energy gel designed for longer sessions, delivering 40g of carbohydrates per 60ml serving.

Dual-Source Carb Ratio: These gels feature a 1:0.8 ratio of maltodextrin to fructose. This specific ratio is scientifically optimized to increase the efficiency of carbohydrate utilization by the body and limit the risk of gastrointestinal discomfort.
Flavor and Format: Available in a variety of fruit flavors, SiS Beta Fuel comes in a convenient, easy-to-tear pouch.
Use Case: Ideal for athletes whose events exceed two hours and who require a higher carbohydrate intake to sustain performance.

Maurten Gel 160

Maurten pioneered hydrogel technology, and their Gel 160 is a testament to this innovation, providing 40g of carbs in a single serving.

Hydrogel Technology: Maurten's patented technology encapsulates carbohydrates in a hydrogel, which allows for smooth transportation through the stomach to the intestines, where the carbs are released and absorbed. This minimizes the risk of stomach issues.
Taste and Texture: The gel has a unique, almost flavorless, jelly-like consistency that is not overly sweet, which helps combat taste fatigue during long efforts.
Use Case: Favored by elite athletes for its stomach-friendly formula, making it a reliable fuel for high-intensity, long-duration racing and training.

OTE Super Gel

OTE offers a 'Super Gel' designed to fuel workouts with a substantial dose of 40g of carbohydrates per sachet.

Electrolytes Included: Each sachet contains added electrolytes like sodium and magnesium, which help regulate the body's water levels and aid muscle function, especially during intense, sweaty sessions.
Certification: OTE gels are Informed Sport tested, giving competitive athletes assurance against banned substances.
Use Case: Suitable for intense and long-lasting cardio sports like running, cycling, and triathlon, providing both energy and key minerals.

Amacx Turbo Energy Gel

Amacx offers a high-carb energy gel with 40g of carbohydrates per serving, utilizing a dual-source carb blend.

Dual-Source Blend: The gel contains a 1:0.8 ratio of fast- and slow-release carbohydrates, including sodium to support energy and hydration.
Convenient Format: Designed for easy consumption without measuring, allowing athletes to quickly fuel up during a race.
Use Case: A solid option for endurance athletes looking for a simple and effective gel to maximize their energy supply during training and racing.

Comparison Table: 40g Carbohydrate Gels


Feature	SiS Beta Fuel	Maurten Gel 160	OTE Super Gel	Amacx Turbo Gel
Carbs per Serving	40g	40g	40g	40g
Carb Ratio	1:0.8 Maltodextrin:Fructose	0.8:1 Fructose:Glucose	Dual-Source	1:0.8 Maltodextrin:Fructose
Technology	Standard dual-source blend	Hydrogel Technology	Standard gel	Dual-Source blend
Added Electrolytes	Yes, including sodium	Low sodium	Yes, sodium and magnesium	Yes, sodium
Texture	Standard gel consistency	Jell-O-like hydrogel	Liquid gel	Standard gel consistency
Notable Feature	Optimised 1:0.8 ratio for gut comfort	Minimizes GI distress with hydrogel	Informed Sport tested, electrolytes	Fast and sustained energy release

Choosing and Integrating 40g Gels into Your Plan

Test Gels During Training: Never try a new fueling strategy on race day. Use your long training sessions to experiment with different brands, flavors, and consistencies to see what your stomach tolerates best and which gels you find palatable under stress.
Start with the Right Amount: Based on duration and intensity, you'll need between 30 and 120g of carbohydrates per hour. A 40g gel is a great starting point for higher intake rates. For longer events (>2.5 hours), you might combine 40g gels with other carb sources like chews or drinks to reach 90-120g per hour.
Create a Schedule: Plan your intake to be consistent throughout the race. A typical strategy might involve taking a gel every 20-30 minutes for a total of 80-120g per hour, depending on your goal and tolerance. Practice this during training to build your "carb capacity".
Stay Hydrated: Gels often require water to aid in digestion and absorption. Even if the gel is isotonic, consuming additional water or electrolyte drinks is essential, especially during hot weather. Ensure your overall nutrition plan balances carbs, hydration, and electrolytes.

For additional performance nutrition guidance, consider resources like the Gatorade Sports Science Institute's articles.

Conclusion: Fueling Your Peak Performance

For endurance athletes, high-carb fueling is no longer an option but a necessity for maximizing performance during long events. Energy gels with 40g of carbohydrates, like those from SiS, Maurten, OTE, and Amacx, provide a convenient and concentrated dose of energy to help you hit your hourly carbohydrate targets. However, the best gel is ultimately a personal choice based on taste, texture, and individual digestive tolerance. By testing different options during training and developing a personalized fueling plan, you can find the perfect 40g gel to power you to the finish line, avoiding the dreaded fatigue that comes with depleted glycogen stores.

Frequently Asked Questions

A 40g energy gel offers a highly concentrated source of carbohydrates, allowing endurance athletes to meet their high hourly energy needs (often 60-120g/hr) with fewer packets. This simplifies fueling during a race and reduces the mental load of constant consumption.

The 1:0.8 maltodextrin-to-fructose ratio is a scientifically optimized blend that improves the body's efficiency in using carbohydrates and minimizes the risk of gastrointestinal discomfort. This allows for a higher intake of carbohydrates per hour.

Not necessarily better, but they are more efficient for athletes with higher hourly carbohydrate requirements (e.g., 90-120g/hr). For those with lower needs or shorter events, standard gels may be sufficient. The 'best' gel depends on your individual fueling strategy, duration, and intensity.

Yes, Maurten's hydrogel technology encapsulates the carbohydrates, which allows them to pass through the stomach and be absorbed in the intestine with minimal stomach distress. This is a key feature for athletes who experience GI issues with traditional sticky gels.

This depends on your overall fueling and hydration plan. If you are getting electrolytes from a sports drink, a plain gel might be fine. If you rely solely on gels for carbs, choosing one with added electrolytes can help replenish what's lost through sweat. High-sweat athletes often need more electrolytes.

For an athlete aiming for 80g of carbs per hour, taking one 40g gel every 30 minutes is a common strategy. For a 120g/hr target, you might take a 40g gel every 20 minutes. It's vital to test this schedule in training to find what works for your body.

Mixing and matching different carbohydrate sources is a common strategy to prevent taste and texture fatigue during very long exercise sessions. However, always practice this during training to ensure your stomach tolerates the combination and to avoid gastrointestinal issues on race day.