Cycling Energy Gels

Energy Gels: How to Use Them Without Stomach Problems

Gel nutrition advice has gotten complicated with all the brands and formulations flying around. As someone who used a gel for the first time mid-race and felt sick within 20 minutes, I learned everything there is to know about why there’s actually a method to these things.

Squeezed it down without water and struggled to the finish. Turns out I was doing it wrong.

What Gels Are

Probably should have led with this section, honestly. Concentrated carbohydrates in a portable packet. Usually 20-25g of carbs per gel, roughly 100 calories. Designed to be consumed quickly during exercise when solid food isn’t practical.

The carbs come from sugars and maltodextrin in various ratios. Some include caffeine, electrolytes, or amino acids. The goal is fast energy that gets into your bloodstream quickly.

When to Use Them

Rides under an hour rarely need gels. Your body has enough glycogen stored for 60-90 minutes of moderate effort.

Longer than that, supplemental carbs help maintain performance. Most recommendations suggest 30-60g of carbs per hour during endurance exercise. That’s roughly one gel every 30-45 minutes.

Don’t wait until you’re bonking. Start early (around 45 minutes into a long ride) and stay consistent. Playing catch-up with nutrition rarely works.

The Water Rule

This is where I messed up. Most gels need to be washed down with water. The concentrated sugar sitting in your stomach without dilution causes cramping, nausea, and general misery.

Some gels are “isotonic” – formulated to not require water. These are exceptions. Assume you need water unless the packaging specifically says otherwise.

Finding What Works

Everyone’s stomach handles gels differently. Some people can eat any brand without issues. Others are selective about texture, sweetness, or specific ingredients.

Try different brands during training, not racing. GU, Clif Shot, Science in Sport, Maurten, Honey Stinger – they all have distinct textures and formulations. Find what sits well in your gut.

Caffeine gels provide a boost but can cause jitters or stomach issues for some people. Start with non-caffeinated, add caffeine versions later if you want.

Texture Options

Some gels are thick and syrupy. Others are thin and watery. Some come as blocks or chews instead of liquid. Preference varies – there’s no objectively superior format.

Thicker gels are harder to swallow but often feel more satisfying. Thinner gels go down easier but can feel insubstantial. Chews provide something to bite but take longer to consume.

Real Food Alternatives

Gels aren’t mandatory. Many cyclists fuel with bananas, dates, fig bars, rice cakes, or homemade energy foods. These often sit better in the stomach and cost less.

The advantage of gels is convenience and precise dosing. The disadvantage is cost and potential stomach sensitivity. Mix approaches if pure gels don’t work for you.

Training Your Gut

Your digestive system adapts to what you train it with. If you’ll use gels in an event, use them in training. Practice the timing, the water pairing, and the specific products you’ll rely on.

Race day is not the time to try new nutrition. That’s a reliable recipe for problems.

Carrying Them

Jersey pockets work. Bento boxes on your top tube provide easy access. Some people tuck them in shorts waistbands. Whatever lets you access them without stopping.

The used packets need to go somewhere too. Tuck them back in a pocket. Don’t litter.

What I Use Now

That’s what makes understanding gel nutrition endearing to us cyclists who’ve figured it out. SiS isotonic gels (no water needed) or Clif Shot blocks on longer rides. One every 40-45 minutes starting at the hour mark. Water regardless of what the packaging says – seems to help either way.

Took trial and error to find what worked. Your optimal setup will be different. The key is having a system that keeps energy stable without stomach rebellion.