Energy Gels

Energy gels are packets which contain highly concentrated carbohydrates. They’re formulated for fast absorption, making them a good source of fuel for endurance athletes, including cyclists, triathletes, and ultra-runners.

Energy gels are small, portable packets of highly concentrated, simple carbohydrates. They are designed to provide a rapid source of energy for endurance athletes such as cyclists, triathletes, and ultra-runners. Their gel-like texture makes them easy to swallow and digest even while moving, and it also helps deliver carbohydrates without the bulk or heaviness of solid foods. 

The body primarily uses glycogen for energy during endurance exercise. After approximately 90 minutes of effort, the body’s glycogen stores are depleted. Energy gels provide immediate energy and also help replace glycogen, allowing athletes to exercise for longer and harder without bonking. For more, read our Guide to Fueling.

Both energy gels and drinks provide carbohydrates, but gels are more concentrated, making them easier to carry and consume on the go. They also let athletes separate fuel from fluids, giving more control over hydration and energy intake during training or races.

Properly formulated energy gels combine a source of glucose, like maltodextrin or dextrose, with fructose. For optimal absorption, it is important that the glucose and fructose are formulated in a 1:0.8 ratio. Many energy gels also contain electrolytes or caffeine to support performance. 

No, energy gels aren’t inherently bad for your stomach. However, the gut can only absorb a limited amount of carbohydrates at a time. Consuming too many energy gels can result in undigested carbohydrates in the GI tract, leading to issues such as cramping, nausea, or bloating. Gut training can improve tolerance and reduce these issues. 

Use energy gels during training sessions or races that last longer than 90 minutes. Energy gels usually aren’t necessary for efforts shorter than this because your body has enough glycogen stored to use as fuel. However, there are exceptions where it is beneficial to fuel even during shorter sessions. Learn more here. 

Tear open the top tab of the gel packet. There’s no need to tear the tab off completely; just open it enough so the gel can come out. Put your mouth over the opening, squeeze the packet, and swallow the contents. Depending on the consistency of the gel, you may need to slurp or even “chew” the gel to get it down. 

Yes, always drink water with energy gels. Drinking water helps your body absorb the carbohydrates more efficiently, improving energy delivery and reducing the risk of GI discomfort.

Most athletes need 45 to 90 grams of carbohydrates per hour, depending on intensity and personal tolerance. Elite athletes may consume more than this amount per hour. However, evidence shows that most athletes will not benefit from consuming more than 90 g/h. For personalized plans, use our fueling calculator.

Energy gels are compact and easy to carry. Runners often tuck gels into their shorts, belts, or vests. Cyclists usually carry them in jersey pockets or top tube bags, but they can also be carried in other ways, such as banded to handlebars or taped to the top tube. 

Nduranz gels are scientifically formulated with the optimal 1:0.8 glucose-to-fructose ratio, designed to maximize carbohydrate absorption and reduce GI distress. They’re tested by elite athletes in real race conditions.

Your body absorbs glucose and fructose through different pathways. The 1:0.8 ratio allows you to absorb up to 90 grams of carbohydrates per hour efficiently—more than with glucose alone. Learn more here.

The numbers indicate how many grams of carbohydrates the gel contains. This makes it simple to calculate your fueling needs per hour.

Nrgy Gels 45 include the Nduranz Electrolyte Mix whereas Nrgy Gels 22.5 are formulated without electrolytes.