| What it is | Concentrated carbohydrate packet |
| May contain | Electrolytes, caffeine |
| Purpose | Fast fuel; prevent the bonk |
| Take with | Water, at regular intervals |
An energy gel is a small, portable packet of concentrated carbohydrate (sugars/maltodextrin), sometimes with electrolytes or caffeine, used to quickly fuel endurance activity and stave off the bonk. Gels deliver fast-absorbing carbs on the move and are a staple of marathon and ultra fueling, usually taken with water and at regular intervals to maintain energy without overwhelming the stomach.
On-the-go fuel
The classic tool to prevent the bonk, taken with water from a soft flask alongside electrolytes.
Frequently asked questions
What is an energy gel?
An energy gel is a single-serving packet of concentrated, easily digestible carbohydrate — typically a mix of sugars and maltodextrin — designed to give a quick energy boost during endurance exercise. Many also include electrolytes and some contain caffeine. They're compact and convenient, making them a go-to fuel for long runs and races.
How often should you take gels?
A common guideline is to consume roughly 30–60 grams of carbohydrate per hour during prolonged exercise (well-trained athletes may use more), which often works out to about one gel every 30–45 minutes, started before you feel depleted. Always follow the product's directions, take gels with water, and practice your fueling in training.
Why do gels sometimes cause stomach problems?
Because they're highly concentrated, taking gels without enough water, or consuming too many too fast, can draw water into the gut and cause nausea, cramps, or GI distress, especially during hard efforts. Taking gels with water, not exceeding your gut's trained capacity, and practicing your nutrition strategy in training help prevent stomach issues.
Sources
- Endurance fueling — American Council on Exercise
- Race nutrition — American Trail Running Association