If you practice endurance sports or long-duration training, you have probably heard about energy gels. They are one of the most widely used supplements by runners, cyclists and triathletes to maintain stable energy levels during exertion. However, they also raise many questions.
In this frequently asked questions post about energy gel supplementation, at Life Pro we answer the main questions so that you know how to make the most of their benefits.
1- What exactly is an energy gel?
An energy gel is a sports supplement that provides rapidly absorbed carbohydrates. The main aim of supplementing with gels is to maintain your energy levels during training or competitions, as well as delay fatigue.
2- What are energy gels used for?
Energy gels are a key tool in sports nutrition, especially designed for endurance athletes. Their main function is to provide quick and effective energy during exertion, helping to maintain performance when glycogen stores begin to decrease.
In sports such as running, cycling, triathlon or trail, the body uses large amounts of carbohydrates to produce energy:
- They help delay muscle fatigue: Thanks to their combination of carbohydrates and electrolytes, gels also help maintain energy and electrolyte balance, reducing the risk of cramps, replenishing glycogen stores and delaying/ preventing muscle exhaustion.
- Quick source of energy: Gels are generally formulated with rapidly absorbed carbohydrates, such as maltodextrin or fructose, which are easily digested and reach the bloodstream within minutes. In this way, they help maintain a constant blood glucose level, preventing performance drops and allowing you to sustain exercise intensity for longer.
- They improve focus and concentration: Especially those gels that include caffeine in their formulation. Caffeine is a natural stimulant that increases alertness, reduces the perception of fatigue and improves mental concentration during the most demanding moments of competition.
3- What type of carbohydrate makes up a sports energy gel?
Carbohydrates are the foundation of any energy gel. Their function is clear: maintain energy levels and delay fatigue during exercise:
- Maltodextrin: a carbohydrate widely used by athletes before, during and after physical activity. Maltodextrin is obtained through a process known as starch hydrolysis. Although it is technically classified as a complex carbohydrate, it is characterized by its rapid absorption and assimilation, making it an effective source of immediate energy.
- Cyclodextrin: a next-generation carbohydrate obtained from the enzymatic breakdown of starch. Its molecular structure allows a progressive and stable release of energy, preventing glucose spikes or performance drops.
It is very well tolerated from a digestive standpoint. It is often used as a replacement for fructose in some energy gels. It is especially recommended for people with fructose intolerance. - Fructose: a simple carbohydrate that is rapidly absorbed by the body. It complements maltodextrin because it is absorbed through a different transporter (GLUT5), which allows a greater total amount of carbohydrates to be assimilated per hour without overwhelming the digestive system.
4- When should you start taking/including energy gels?
The use of energy gels depends on the type of sport, the duration of the training session and the athlete’s experience. It is not just about taking them, but about learning to use them correctly to optimize performance and recovery.
Generally, it is recommended to incorporate them into sessions lasting more than 60-90 minutes, when glycogen stores begin to decrease. Providing external carbohydrates helps maintain stable energy levels and avoid fatigue.
In long-duration sports such as marathons, triathlons or cycling, gels become an essential ally for sustaining effort and improving endurance.
That said, it is important to train with them before competing. This way, your body adapts to digesting them and you can identify the type and amount that suit you best. At Life Pro we recommend trying different absorption ratios, such as 1:0.8 or 2:1, until you find the ideal balance between energy and digestive comfort.
5-What is the ratio of an energy gel?
The ratio of an energy gel refers to the proportion between the different types of carbohydrates it contains, typically glucose, maltodextrin and/or fructose. At Life Pro, for example, the most common ratios are 2:1 or 1:0.8:
- 2:1 ratio: for every 2 parts of glucose, 1 part of fructose is added.
- 1:0.8 ratio : For every 1 gram of glucose, the gel contains 0.9 grams of fructose.
Choosing an appropriate ratio matters a great deal: it improves energy absorption, reduces digestive discomfort and can delay fatigue during prolonged training sessions.
You can learn about other types of ratios and how they influence sports performance in this post.
6-Gels with or without caffeine?
The choice between gels with or without caffeine depends on your needs, your tolerance and when you consume them during physical activity. Both types can help you maintain energy; caffeine provides an extra boost of activation and concentration. Combine both types of gels strategically: use caffeine-free gels at the beginning to maintain stable energy levels and caffeinated gels at the end to boost performance when you need it most.
This way, you will achieve a balanced energy intake without overloading the nervous system. It is also important to take into account other sources of caffeine; such as coffee, pre-workouts or energy drinks.
7- Do I need water after taking a gel?
The answer depends on the formulation of the chosen gel.
There is a very wide variety of gels and therefore textures. Some gels have a more dense texture, and for this reason, drinking water after consuming them is recommended to facilitate their passage.
On the other hand, hydrogels are characterized by having a more liquid texture and do not require water after consumption,
8- Can a gel cause stomach discomfort?
Yes, a gel can cause stomach discomfort. The most common reason is usually poor tolerance to certain types of carbohydrates. Choose gels with a good combination of carbohydrates.
If you are fructose intolerant, choose gels that do not contain this carbohydrate. Every athlete is different. Experiment with different absorption ratios (1:0.8 or 2:1) and versions with or without caffeine, and discover the strategy that best suits you so you can perform without discomfort.
9- Can I combine gels with other sports supplements?
Yes, energy gels can be combined perfectly with other supplements designed for performance, provided this is done in a planned manner.
During long-duration training sessions or competitions, you can combine them with isotonic drinks, gummy bars or powdered carbohydrates. You can also use them together with mineral salts or pre-workouts (with or without caffeine) if the session requires an extra boost of activation and concentration.
The important thing is to adjust the amounts according to the duration and intensity of the exercise. Individualizing them according to your situation is the key to obtaining the maximum benefits from each supplement.
10- How can you include energy gels in your training sessions?
To start introducing gels into your training sessions, it is important that you plan the type of gel and the strategy to follow, especially if you are going to combine them with other types of supplements.
As a general recommendation: you can include one gel every 45-60 minutes of exercise, depending on the duration, intensity and how you feel. You can also consume one around 30 minutes before finishing to support recovery and glycogen replenishment.
One of the biggest mistakes is trying a gel for the first time on race day. Use your training sessions to try different types of gels (with or without caffeine, 1:0.8 or 2:1 ratios) and find the one that best suits you.