Professional run tester Kieran Alger has spent the last few months gulping down the latest batch of high-performance energy gels for fuelling your endurance efforts
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.
When should you use them? 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 critical when sussing out what works for your energy levels and your stomach. However, it takes time for the body to absorb those extra carbohydrates, so the trick is to top up before you’ve completely emptied your tank.
Some people swear by having a gel right before their workout or race and then keeping a consistent hourly intake afterwards. But as a starting point, shoot for your first gel at around 60 to 75 minutes into your training session.
How many gels should you take?
Regular gels tend to provide around 20g carbohydrates per gel, though there’s a growing trend for energy gels that offer as much as 40g carbs in a single pouch. Most people can happily absorb anywhere betwe
