How to choose the right energy gel
An energy gel is a concentrated source of carbohydrates that is easy to carry and portion during exercise. It can help you refuel when your workout is long or demanding. The choice starts with the workout, your energy plan, and what you can comfortably consume.
- Determine the amount: how many grams of carbohydrates do you want to consume per hour?
- Choose the serving size: one gel can provide, for example, 22, 25, 30 or 40 g of carbohydrates.
- Try the consistency: runny, concentrated, jelly or fruit-based.
- Plan your drink: follow the product's water instructions and include any sports drink.
- Check additives: caffeine and sodium need their own calculations.
Compare our entire range of energy gels or start with sample packs to find formats that work.
When do you need gels during running, skiing and cycling?
| Pass or race | Starting point for carbohydrates during the workout |
|---|---|
| Calm session up to about 60 minutes | Usually no gel is needed if you have eaten normally before. |
| High intensity for about 45–75 minutes | Small amounts of carbohydrates can be useful. A whole gel is not always necessary. |
| Endurance work approximately 1–2.5 hours | 30–60 g of carbohydrates per hour , adapted to load and tolerance. |
| Longer than about 2.5–3 hours | Up to about 90 g per hour may be appropriate. Higher intakes need to be trained. |
The intervals follow AIS guidance for energy gels and carbohydrates during activity . Add up carbohydrates from gels, sports drinks, bars and other food. The table describes intake during the session, not whole body energy expenditure.
Gels don't have to be included in every workout. On longer rides, sandwiches, bananas or other foods can also work. The practical advantage of gels is that they are easy to carry, require little chewing and provide a known portion size.
What is the difference between 1:0.8 and 2:1?
The numbers describe the ratio between two carbohydrate sources . In this guide, we list the glucose source first and fructose last. Maltodextrin breaks down to glucose and is therefore counted as part of the glucose portion.
Glucose and fructose use different transporters in the small intestine. By combining them, the body can absorb and use more of the added carbohydrates at high intakes than with just one glucose source. This is especially relevant when you are planning a high hourly intake.
| Glucose source: fructose | The glucose part | The fructose part | How to read the relationship |
|---|---|---|---|
| 2:1 | 60g | 30g | Two parts glucose source and one part fructose. Can also be written 1:0.5. |
| 1:0.8 | 50g | 40g | One part glucose source and 0.8 parts fructose. Same as 5:4. |
| 1:1 | 45g | 45g | Equal parts. Shown here for comparison, not as a general recommendation. |
1:0.8 contains a higher proportion of fructose than 2:1. However, this does not say anything about how many grams of carbohydrates are in the package. Two gels with different mixtures can both provide 30 g of carbohydrates.
Why do both mixtures exist?
2:1 is an established blend for endurance sports. Studies have also investigated a higher proportion of fructose. In a small crossover study of ten cyclists, a blend equivalent to 1:0.8 provided some benefits for carbohydrate utilization and gastric comfort at a high intake. Read O'Brien and Rowland's 2011 study.
This result does not mean that every 1:0.8 gel is better for every runner, skier or cyclist. The study used a drink and a specific training protocol. Total amount, habituation, fluid and other characteristics of the product also affect how the scheme works.
Practical: for moderate intakes, portion size, taste and stomach tolerance may outweigh exact mixing. When training at intakes above about 60g per hour, both 2:1 and 1:0.8 are options to try systematically. They are not fixed limits for a certain number of grams per hour.
Always read which carbohydrate comes first
Maurten also states 0.8:1 fructose–glucose . This is the same proportion as 1:0.8 glucose–fructose , since the order is reversed. See the manufacturer's information on Gel 100.
Single carbohydrate source and fruit-based gels
SiS GO Isotonic uses maltodextrin and is an example of a gel without a specifically added fructose component. In a fruit and agave-based gel , the sugars come from other ingredients. The ingredient names or the word organic do not in themselves indicate the exact proportion or what your stomach can handle.
Consistency: concentrated, liquid, isotonic or hydrogel?
Carbohydrate mix and consistency are two different properties. The same mix ratio can be found in several types of gel. The words on the packaging therefore need to be read together with the contents and instructions for use.
Concentrated gel – lots of energy in a small volume
A more syrupy gel is compact but may feel sticky or sweet in the mouth. Powerbar PowerGel Original Lemon/Lime is an example that should be taken with water. Plan your intake where you have a drink available.
Liquid and hydro – easy-flowing formats
Liquid gels can be easy to swallow when you're breathing heavily. Examples include Umara U Gel 30g Carbs and Powerbar PowerGel Hydro Mojito . Check the variant: Mojito contains 51mg of caffeine per gel.
Isoton gel – a special formulation
Isotonic describes the concentration of dissolved particles in relation to body fluids. SiS GO Isotonic is designed to be taken without water directly into the gel. A product does not automatically become isotonic just because it feels thin or is called a liquid.
Hydrogel – a cohesive gel structure
Maurten Gel 100 has a firmer structure held together by gel-forming ingredients, including sodium alginate. It provides a different experience in the mouth than a syrupy gel. Powerbar's name Hydro describes their easy-flowing range and should not be used as a synonym for Maurten's specific technology.
How the texture feels is individual. Therefore, do not draw any conclusions about guaranteed better stomach tolerance or faster energy just from the word hydrogel. AIS calls for more research on certain claims for hydrogel drinks and emphasizes the importance of testing tolerance. Results for one drink cannot be directly transferred to all gel formulations. Read AIS review of sports drinks and hydrogel claims.
Fruit-based gel – a different taste and composition
Baouw Energy Gel Peach/Matcha Tea contains fruit purees and agave, as well as some fat and fiber. It provides 30 g of carbohydrates per pack. Test both taste and stomach tolerance at the intensity you intend to maintain; fruit-based does not automatically mean that a product is better for everyone.
Compare gels from Maurten, Umara, Enervit, SiS and more
The table shows the named variants. Flavors and product lines within the same brand may have different amounts of carbohydrates, sodium and caffeine.
| Product | Carbohydrates per package | Carbohydrate source or mixture | Consistency and practical difference |
|---|---|---|---|
| SiS GO Isotonic Lemon & Lime | 22g | Maltodextrin | Easy-flowing, isotonic gel. Can be taken without water directly to the gel according to the product instructions. |
| Powerbar PowerGel Original Lemon/Lime | 26g | 2:1 | Concentrated gel to be taken with water. Caffeine-free version. |
| Precision Fuel PF 30 Gel | 30g | 2:1 | Mild taste and soft gel consistency. No added electrolytes or caffeine. |
| Enervit Carbo Gel C2:1PRO Orange | 40g | 2:1 | Larger amount of carbohydrates per gel. Recalculate the schedule if you switch from a 25 or 30 gram serving. |
| Umara U Gel Lemon, 30 g Carbs | 30g | 1:0.8 | A light-flowing gel with electrolytes. A portion that is easy to include in an hourly meal. |
| SiS BETA Fuel Gel Orange | 40g | 1:0.8 | More carbohydrates per pack than GO Isotonic. Caffeine-free standard variant. |
| Ant Gel 100 | 25g | 1:0.8 | Firmer, cohesive hydrogel. No added flavoring. |
| Näak Boost Energy Gel Neutral 30 | 30g | 2:1 | Soft jelly with agar agar, neutral flavor and 125 mg sodium per gel. |
| Baouw Energy Gel Peach/Matcha Tea | 30g | Fruit purees and agave; exact glucose-fructose ratio is not stated on the product page. | Fruit-based consistency in resealable packaging. Also contains a small amount of fat and fiber. |
If you want a larger portion from Maurten , Gel 160 provides 40 g of carbohydrates , compared to 25 g in Gel 100. The numbers 100 and 160 correspond approximately to the energy in kilocalories, not grams of carbohydrates.
Read the line “carbohydrates”, not just “of which sugars”. Maltodextrin also contributes carbohydrates and energy. Therefore, just because a gel has low declared sugars does not mean that it provides low energy.
The product choices are our practical examples. The current list of ingredients and nutritional information on the packaging applies. Also check allergens and caffeine when changing flavors or variants.
How many gels should you take per hour?
Calculate from your carbohydrate goal and then check how much each product provides. A general advice of “two gels” becomes misleading when the serving sizes differ.
| Hourly goal | Example of combination | Total carbohydrates |
|---|---|---|
| 30g | A gel that provides 30 g. | 30g |
| 60g | Two gels of 30 g each, for example after 15 and 45 minutes. | 30 + 30 = 60 grams |
| 60 g with larger gel | A gel with 40 g and sports drink that provides 20 g during the hour. | 40 + 20 = 60 grams |
| 90 g in a long session with well-trained intake | Two gels of 30 g each and a sports drink that provides 30 g during the hour. | 30 + 30 + 30 = 90g |
Two 25g gels provide 50g of carbohydrates. Two 40g gels provide 80g. Both amounts are different from two 30g gels. If you also use a sports drink, it should be added to the calculation.
For example, 500 ml of sports drink with 6 g of carbohydrates per 100 ml gives a total of 30 g. The volume is a calculation, not a fluid goal for everyone. Use the product's mixing instructions and calculate the amount you actually drink.
Packing example: three hours at 60 g per hour
3 x 60 = 180g of carbohydrates. With 30g gels, this equates to six gels during the race if you drink water. These can be spaced out at 15, 45, 75, 105, 135 and 165 minutes. Add a reserve for a longer finish time.
If the same plan also includes a total of 60 g of carbohydrates from sports drinks, 120 g remains from gels, which is four 30-gram servings. Spread both the drink and the gels over the entire workout.
Higher intakes than 90 g per hour occur in advanced settings. A product text that mentions 120 g per hour is not an instruction to start there. Adjust the goal to duration, load and your well-practiced tolerance.
How to use gels before, during and after your workout
Before starting
Eat a regular meal well in advance of a longer workout or race. A gel near the start can be a handy addition if you have tried that routine. It does not replace the entire fueling. Count the pre-start gel separately from what you have packed for the hours during the race.
During the session
Start replenishing early on longer sessions and follow a regular schedule. Don't wait until you're completely empty to take your first gel. Feel free to move a planned intake a few minutes so you can open and swallow at a more leisurely pace.
Use water as directed, put the pack in a pocket and continue with your routine. On a bike you need to be able to handle the gel safely; stop if necessary. On skis it is worth trying the packs with gloves.
After the session
Plan meals or snacks with both carbohydrates and protein. A gel can provide carbohydrates if food is delayed, but plan a more complete meal or recovery meal with carbohydrates and protein when you can eat.
Should you take energy gels with water?
Follow the instructions for the specific gel you are using. Concentrated gels are often taken with water. Some isotonic or more fluid products, like Maurten's ready-to-use gel, are designed to be taken without water right in conjunction with the gel.
Being able to swallow the gel without additional water does not mean that you will not need to drink during your workout. You should still plan how you will access your fluids. The amount needs to be adjusted to the weather, sweating, intensity and your experience with exercise.
Can you combine gels and sports drinks?
Yes, the combination can work well. Add up the carbs and try the whole thing. A gel on top of an already high-carb drink can provide a larger amount than you have trained your stomach for.
If you need less fluid on a given day, you may need to shift some of your energy to gels or food. If you need more fluid, water can be part of the plan. Avoid controlling your entire drinking solely by your carbohydrate goal.
Caffeine, electrolytes and other functions
Caffeine gel – count milligrams separately
Caffeine can improve performance and alertness, but efficacy and tolerance vary. It is an optional supplement that can also affect sleep and cause discomfort. See the ISSN research review on caffeine and exercise.
- Maurten Gel 100 Caf 100 provides 25 g of carbohydrates and 100 mg of caffeine per gel.
- Powerbar PowerGel Hydro Mojito provides 26 g of carbohydrates and 51 mg of caffeine per gel.
Feel free to use caffeine-free gels as a base and substitute a planned number if caffeine is included in your tested regimen. Two gels of 100 mg each provide 200 mg of caffeine; add caffeine from coffee, beverages and other products. Follow the package directions and do not increase the number of caffeine gels just because you need more carbohydrates.
Electrolytes – especially check the amount of sodium
SiS BETA Fuel + Electrolyte provides 40 g of carbohydrates and 200 mg of sodium per gel . Näak Boost Neutral 30 provides 30 g of carbohydrates and 125 mg of sodium. The content varies significantly between products.
Add up the sodium from gels, sports drinks, food and any salt tablets. Salt and sodium are given in different units: 200 mg sodium corresponds to approximately 0.5 g salt. More electrolytes do not automatically provide a better system; the amount should match sweat losses and other intake.
Larger packages – distribute the contents
Precision Fuel PF 90 Gel contains 90g of carbohydrates in the entire package . This is equivalent to three servings of 30g and can be divided over several planned intakes. Choose a larger package for easy dosing and less packaging handling. The manufacturer describes PF 90 as a resealable package.
If you are using a gel bottle, measure the amount at home and determine how much each mark or portion will yield. Follow the product's instructions for opening the package, any mixing, and storage.
Try gels during training – and you'll find a routine that works
Practicing eating and drinking under load can improve your stomach's tolerance. Read GSSI's review of training your stomach for endurance races. Start with a simple setup and change one thing at a time.
- Choose a caffeine-free base product. Test the taste, consistency and packaging.
- Start with an amount you can handle. Increase gradually for longer sessions when it works.
- Test at the relevant intensity. A gel that feels good during leisurely cycling also needs to be tested during running if you are going to run a race.
- Practice the combination. Count and try the meal before, all the gels and the drink together.
- Take notes. Note carbohydrates, fluids, weather, and how your stomach felt.
If your stomach protests
Review the total amount, large single servings, the concentration of the drink, the meal before, and any caffeine content. Backtrack to a simpler plan that works and build from there. Changing brands without changing the amount or routine doesn't always solve the problem.
In case of known fructose sensitivity, a higher fructose content may be inappropriate. Persistent or obvious problems need to be assessed individually. For practical product tests, a trial pack can be an easy way to compare several formats during different sessions.
Frequently asked questions about energy gels
Is 1:0.8 always better than 2:1?
No. 1:0.8 contains a higher proportion of fructose and can be useful for high carbohydrate intakes. How well the arrangement works also depends on the total amount, stomach tolerance, beverage and training habits. Both mixtures can work for endurance sports.
Is 0.8:1 the same as 1:0.8?
Yes, if the manufacturer changes the order of the carbohydrates at the same time. 0.8:1 fructose–glucose corresponds to 1:0.8 glucose–fructose. Always read which carbohydrate comes first.
How often should I take a gel?
Start with your target in grams of carbohydrate per hour. At 60g per hour, two 30g gels can be spaced about 30 minutes apart. A different serving size or carbohydrates from a sports drink require a different calculation.
Do isotonic gels need to be taken with water?
Products that are specifically designed to be taken without water directly into the gel can be used that way. It does not replace your fluid intake during your workout. Follow the product instructions and plan your drink separately.
Can I mix different brands of gels and sports drinks?
Yes, if the whole combination works for you. Add up the carbs, caffeine, and sodium from all sources. When you mix products, the total carb mix also changes. Try the setup in training.
Is a hydrogel always gentler on the stomach?
There is no guarantee that this applies to all products and individuals. The gel structure affects the consistency, but stomach tolerance is also affected by quantity, fluid, intensity and habituation. Test at the load you plan to use the product.
Should I count sugars or carbohydrates on the label?
Start with the total amount of carbohydrates per serving. Maltodextrin contributes to the carbohydrates even when the amount of declared sugars is low. The total weight of the package is not the same as the amount of carbohydrates.
Do I need to take gels on every run?
No. During short, leisurely workouts, you usually don't need extra energy if you've eaten normally. Gels are mainly a practical tool when the workout is longer or more demanding, or when you're practicing your energy plan for a race.
Research data and product information
The advice is based on sports nutrition guidance and research on carbohydrates, gastric tolerance and caffeine. Results from studies of beverages or well-trained participants need to be interpreted taking into account the product, sport and training level. The product suggestions are our practical selection.
- Australian Institute of Sport: Sports gels – energy gels, use and carbohydrate amounts.
- Australian Institute of Sport: Sports drinks – carbohydrate sources, consumption and tolerance.
- O'Brien and Rowlands, 2011 – study of different proportions of fructose and maltodextrin in ten cyclists.
- Jeukendrup/GSSI, 2018: Training the Gut for Athletes – practicing energy intake during training.
- ISSN, 2021: Caffeine and exercise performance – effects of caffeine and individual variations.
The product quantities refer to the linked variants and have been checked against available product information. Always check the label on the packaging you are going to use. The guide is intended for adults and needs to be adapted individually.
Find your gels at Outdoor Buddies
Tell us how long you train, what sport you play, and what you usually eat and drink during your workout. We'll be happy to help you compare portion sizes, textures, and flavors for a plan you can try out during your workout.
Try different products with a trial pack
