What Ten Years of Testing Nutrition Products Taught Me

Nutrition product testing has gotten complicated with all the marketing claims flying around. As someone who’s tested hundreds of nutrition products since 2015, I learned everything there is to know about separating what works from what sells. Today, I’ll share what actually matters.

Most Products Work About the Same

Probably should have led with this section, honestly. A gel is a gel is a gel. The differences between brands are smaller than marketing suggests. Your stomach compatibility and taste preferences matter more than ingredient lists.

I stopped chasing the newest formulas years ago. Found products that work for me and stuck with them. The performance difference between a two dollar gel and a three dollar gel is essentially zero.

Ingredient Labels Tell Half the Story

Maltodextrin versus dextrose versus cluster dextrin. Manufacturers love promoting their particular sugar source. In practice, these differences matter far less than total carbohydrate content and your personal tolerance.

What does matter: caffeine content if you’re sensitive, sodium levels for heavy sweaters, and whether fructose content is high enough to cause gut issues for some people.

Price Does Not Equal Quality

That’s what makes value-focused testing endearing to us budget-conscious cyclists — it proves expensive doesn’t mean better. Some expensive products are great. Some cheap products are great. Some expensive products are mediocre with better packaging. I’ve used twenty dollar boxes of boutique gels that performed worse than Costco bulk packs.

Test products by performance and stomach tolerance, not price point. Your body doesn’t care about branding.

The Maurten Question

Maurten charges premium prices for their hydrogel technology. Is it worth it? For some riders, absolutely. The encapsulated delivery reduces stomach issues for people who struggle with standard gels. For riders without gut problems, the benefit is minimal.

I recommend Maurten for athletes with documented GI issues during exercise. For everyone else, start with standard products and only upgrade if needed.

Homemade Versus Commercial

Rice cakes, date balls, and homemade drink mixes cost a fraction of commercial products. They also require prep time and care in storage. The economics favor homemade if you have time and ride frequently.

My approach: homemade for training rides where convenience matters less, commercial products for races where reliability and portability are worth the premium.

Drink Mixes Are Generally Better Value

Ounce for ounce of carbohydrate delivered, drink mixes beat gels on cost. You also get hydration built in. The main advantage of gels is portability and precise dosing during intense efforts.

For most training, I use drink mix as my primary fuel and carry a gel or two for emergencies. Races flip this: gels become primary because I can control intake more precisely.

Recovery Products Are Mostly Unnecessary

The recovery product category exists because it sells well, not because you need specialized formulas. A glass of chocolate milk provides similar macros to most recovery shakes at lower cost.

Real food beats recovery products almost always. A turkey sandwich with fruit hits your protein and carb needs without proprietary blends or artificial ingredients.

Bottom Line After Ten Years

Find products your stomach tolerates. Buy in bulk when they’re on sale. Don’t believe the hype about revolutionary ingredients. The best nutrition plan is one you’ll actually follow — and that means products you can afford to use consistently.