Energy gel

Energy gels: carbohydrates for on the go

An energy gel is a concentrated source of carbohydrates in a liquid or gel-like form. Endurance athletes use gels because they are light, fit easily in a pocket or bottle cage, and provide a fixed amount of carbohydrates per serving. This allows you to plan exactly how much you consume per hour.

In this collection you will find SiS GO Isotonic Energy Gel in many flavors, SiS Beta Fuel with a maltodextrin to fructose ratio of 1 to 0.8, HIGH5 Energy Gel and Energy Gel Aqua with 23 grams of carbohydrates per gel, and Maurten Gel 100 and Gel 160. There are also variants with caffeine, with electrolytes, and with added nootropics.

What is an energy gel?

An energy gel consists mainly of carbohydrates, usually maltodextrin, glucose, and sometimes fructose, supplemented with water, flavorings, and sometimes salts or caffeine. A gel usually contains between 20 and 40 grams of carbohydrates. The difference with a sports drink is that with a gel you carry many carbohydrates in a small volume. The difference with a bar is that you do not have to chew, which is convenient during high intensity.

Isotonic and concentrated gels

Isotonic gels, such as SiS GO Isotonic and HIGH5 Energy Gel Aqua, contain more water. Their concentration is close to that of body fluids, allowing you to consume them without extra water. They are slightly larger in volume. Concentrated gels, such as HIGH5 Energy Gel, SiS Beta Fuel, and Maurten Gel 160, provide more carbohydrates per gram and are preferably taken with a few sips of water. Which form you choose depends on your preference and what your stomach can tolerate.

How many gels per hour?

In sports nutrition practice, for exercise lasting longer than an hour, 30 to 60 grams of carbohydrates per hour is often recommended, and up to 90 grams per hour for very long exercise. With a gel of 22 to 25 grams of carbohydrates, that comes down to approximately one to three gels per hour, optionally supplemented with sports drinks or bars. Distribute the gels evenly, for example every 20 to 30 minutes. Always practice this during training, so you know what you can tolerate.

Gels with caffeine

Some gels contain caffeine, such as SiS GO Isotonic + Caffeine in Cola, Berry, and Double Espresso, HIGH5 Energy Gel Caffeine, HIGH5 Aqua Caffeine, and Maurten Gel 100 Caffeine 100. The amount varies per product and is stated on the packaging. Add up all the caffeine for the day; EFSA states approximately 400 mg per day as a guideline for healthy adults. Caffeine gels are not intended for children or for women who are pregnant or breastfeeding.

Gels with electrolytes

When sweating, you lose not only fluids but also salts, especially sodium. Gels such as SiS GO Isotonic + Electrolyte, SiS Beta Fuel + Electrolyte, and HIGH5 Energy Gel Electrolyte therefore contain extra sodium and sometimes potassium. This is practical in hot weather or during long exercise, or if you use little sports drink. Check the label to see how much sodium is in each gel and adjust it to your hydration strategy.

Maltodextrin and fructose

Many gels combine maltodextrin or glucose with fructose. These sugars are absorbed in the intestine via different transport proteins. This is why the combination is used in sports nutrition when athletes consume higher amounts of carbohydrates per hour. SiS Beta Fuel uses a ratio of 1 to 0.8. Maurten combines maltodextrin and fructose with a hydrogel, which forms a gel-like structure in the stomach.

Flavor, packaging, and storage

Flavor plays a major role, especially after a few hours of exercise. Therefore, choose a few flavors to alternate, for example fruity, neutral, and coffee. Variety packs, such as the SiS GO Isotonic Variety Pack and HIGH5 Mixed, are convenient for discovering what you like. Store gels dry and at room temperature, pay attention to the expiration date, and always take empty pouches back with you.