MEET THE TESTER
Kieran is a freelance writer and editor working in the space where health, fitness, sports and technology collide. He’s also a borderline obsessed runner, and in 2022 he became the first known person to run the 2,850km length of the Danube River.
If you want to train and perform at your best, you need to fuel your sessions and races right. For higher intensity and longer efforts, that means getting enough carbohydrates on board to keep your muscles grinding. That’s where energy gels come in.
When you need a portable energy hit, they’re a great option. But with so many to choose from, it can be a job to work out what’s best for you.
What are they?
Energy gels provide a fast-acting hit of carbohydrates in a convenient, compact and portable package, to help you stay fuelled and avoid hitting the wall or suffering the dreaded ‘bonk’ during your workouts.
They’re primarily made from sugar, usually combinations of glucose, fructose and maltodextrin. The looser consistency makes them easier to consume on the move and hopefully easier to digest than regular solid food when you’re working at higher intensities. Some gels also add extras, such as electrolytes to aid hydration, or caffeine and nootropics to help boost energy, mood and performance.
If you prefer to get your sports nutrition from all-natural sources, there are some great natural energy gel options, too. These favour realfood, natural ingredients over cheaper alternatives like maltodextrin.
Gels can be used before or during exercise, to supplement existing energy stores. When full, your body’s glycogen gas tanks hold roughly 90 minutes of energy. Provided you’re well fuelled beforehand, for most workouts of between 60 and 75 minutes, energy gels aren’t necessary. However, for efforts lasting 90 minutes or more, you need additional carbs to maintain your effort levels and perform at your best. There’s no right or wrong way to time your gels. Trial and error is
