If you’re into endurance sports, you’ve likely heard fellow athletes talk about energy gels—the small, portable pouches that are supposed to be the magic fuel to power through races and long workouts. But what exactly are these gels, how do they work, and are they right for you? Let's unpack the pros, cons, and whether you really need to rely on them for your next marathon or trail run.

What Exactly Are Energy Gels?

In simple terms, energy gels are concentrated carbohydrate supplements designed to deliver a quick hit of fuel to your muscles during prolonged exercise. They typically come in a small, easy-to-carry pouch that you can quickly squeeze into your mouth without disrupting your stride or pace. Unlike solid food, gels are meant to provide energy without causing stomach distress or slowing digestion, making them a go-to option for runners, cyclists, and triathletes.

Most gels are designed to be "isotonic," meaning they have a similar concentration of sugar and electrolytes as your body’s own fluids, allowing for faster absorption and a quicker energy boost.

What Are Energy Gels Made Of?

Energy gels are primarily composed of simple carbohydrates like maltodextrin and fructose, which are rapidly broken down and absorbed by the body. Beyond just sugar, some gels also include:

• Electrolytes (sodium, potassium, and magnesium) to replace those lost through sweat and reduce the risk of cramping.
• Caffeine for mental focus and an added energy boost.
• Amino acids (like BCAAs) to help reduce muscle breakdown.
• Natural ingredients like fruit extracts or honey for a cleaner, organic energy source.

While these ingredients are all designed to boost your performance, not all gels are created equal. Some include more complex blends to reduce the glycaemic impact or avoid artificial additives, but ultimately, their main purpose is to give you quick, accessible carbs when you need them most.

How Do Energy Gels Work?

When you’re exercising intensely, your body relies on stored glycogen in the liver and muscles for energy. Unfortunately, your glycogen stores are limited and can become depleted during long workouts, causing fatigue and a drop in performance—what’s commonly known as “hitting the wall.”

Energy gels deliver a concentrated source of glucose and fructose to replenish these glycogen stores, keeping your energy levels stable and preventing that dreaded mid-run crash. Additionally, the presence of electrolytes helps maintain hydration and muscle function, while caffeine (in some gels) can provide a mental boost and delay fatigue. Think of them as a quick pit stop for your muscles during a long race.

Are Energy Gels Bad for You?

Energy gels aren’t inherently harmful, but they do come with some potential side effects, especially if used incorrectly. Digestive issues like nausea, bloating, or even diarrhoea are common complaints, often resulting from overconsumption or a lack of accompanying water. Because they are concentrated sources of sugar, gels can put a lot of stress on the digestive system if taken in rapid succession or without proper hydration.

The high sugar content can also cause a spike in insulin, leading to a potential energy "crash" if not managed properly. Additionally, some gels contain high levels of caffeine, which can cause jitteriness, increased heart rate, and disrupted sleep patterns, particularly for those sensitive to stimulants.

When Should You Take Energy Gels?

Timing is everything when it comes to energy gels. Generally, it’s recommended to start consuming them after about 45 minutes of exercise and then every 30–45 minutes thereafter, depending on the intensity and duration of your workout. Here’s a simple breakdown:

• For workouts under an hour: You probably don’t need a gel unless you’re pushing at a very high intensity.
• For workouts over an hour: Start with your first gel around the 45-minute mark and take one every 30–45 minutes based on your energy levels.
• For endurance events (over 2 hours): Begin fuelling early and stay consistent to avoid hitting the wall.

It’s crucial to test your gel strategy during training, as each athlete responds differently to various ingredients and timing. Never try a new gel brand or strategy for the first time on race day.

What is the Perfect Race Day Strategy?

For optimal race day performance, start your morning with Aura Coffee’s Athletic Performance Blend 60-90 minutes before the race to get a steady dose of caffeine, electrolytes, amino acids and functional nutrients. Pair it with a light breakfast rich in easy-to-digest carbs, like oatmeal with a banana, to top up glycogen stores.

During the race, aim to consume an energy gel every 45 minutes, followed by a few sips of water, to maintain energy levels and prevent dehydration. This balanced approach will help sustain focus, prevent energy dips, and keep you performing at your peak from start to finish.

Which Energy Gels Are Best?

With so many options on the market, it’s easy to get overwhelmed. The best energy gel for you will depend on your specific needs, preferences, and how well your body tolerates them. Here are a few popular choices:

• For easy digestion: Look for isotonic gels, which can be consumed without water.
• For an energy and mental boost: Try an energy gel with added caffeine and amino acids.
• For a natural alternative: There are plenty of options including natural ingredients such as organic honey and natural fruit flavours.

Ultimately, it’s about finding a product that tastes good, sits well in your stomach, and provides the energy you need without unwanted side effects.

Can I Use Energy Gels for Other Sports?

Energy gels are most commonly used for running and cycling, but they can be effective for any activity lasting longer than an hour where consistent, portable fuelling is necessary.

Hikers often use them as a lightweight energy option for long treks where carrying heavy food isn’t practical. Energy gels are also an increasingly popular option with footballers, tennis players and more. 

The Bottom Line

Energy gels are a valuable tool for athletes pushing through long workouts, but they’re not without their drawbacks. To use them effectively, it’s all about timing, hydration, and choosing the right product for your needs. Start small, test your strategy, and listen to your body. The right gel can make a huge difference—but the wrong one can leave you side-lined.