Cycling Gels: Everything You Need to Know

Sports nutrition options have gotten complicated with all the ingredient variations, timing recommendations, and brand claims flying around. As someone who’s tested various cycling gels across different ride lengths and intensities, I learned everything there is to know about how these convenient packets provide quick energy—and when to actually use them.

What Are Cycling Gels?

At their core, cycling gels are carbohydrate-packed supplements. They come in small, easily portable packets. Most are designed to be consumed quickly, either directly or with water. The primary ingredient is usually a simple sugar like glucose, fructose, or maltodextrin, which is rapidly absorbed by the body.

How Do They Work?

Probably should have led with this section, honestly. When you’re cycling, your body burns through stored glycogen for energy. These stores can deplete quickly, especially during long or intense rides. Cycling gels replenish these glycogen levels, delivering a fast-acting source of carbohydrates that your body can immediately convert into energy. This helps sustain performance and delay fatigue.

When Should You Use Cycling Gels?

The optimal time varies depending on ride length and intensity. For shorter rides under an hour, you might not need them. For longer rides or during races, consuming a gel every 30-45 minutes can help maintain energy levels. Consider using them during high-intensity training sessions as well.

Ingredients to Look For

Not all cycling gels are created equal. Key ingredients include:

• Carbohydrates: The primary source of energy.
• Electrolytes: Sodium, potassium, and magnesium help maintain hydration and prevent cramps.
• Caffeine: Can enhance alertness and reduce perceived effort.
• Amino Acids: Help reduce muscle fatigue and support recovery.

Always check the ingredient list to ensure the gel meets your dietary needs and preferences.

Benefits of Cycling Gels

• Convenience: Easy to carry and consume on the go.
• Quick Energy: Fast absorption provides immediate fuel.
• Performance Boost: Helps maintain energy and stamina.
• Prevents Cramping: Electrolytes support muscle function.

Potential Drawbacks

• Digestive Issues: Some people experience stomach discomfort or bloating.
• Sugar Content: High sugar content may not be suitable for everyone.
• Cost: Regular use can become expensive.
• Taste: Not all gels taste good to everyone.

Choosing the Right Gel

When selecting a cycling gel, consider:

• Flavor: Choose one you enjoy to ensure you’ll actually use it.
• Consistency: Some gels are thicker or thinner than others.
• Ingredients: Check for allergens or specific dietary requirements.
• Energy Needs: Match the carbohydrate content to your energy needs.

Experimenting with different brands and types helps find the best option for you.

How to Use Cycling Gels

• Timing: Start using gels before you begin to feel fatigued.
• Hydration: Always consume gels with water to aid absorption and digestion.
• Practice: Use gels during training to see how your body reacts.

Proper use optimizes their benefits and minimizes potential drawbacks.

Alternatives to Cycling Gels

Other options include:

• Energy Bars: Solid form of energy, often with added protein.
• Chews: Convenient and often easier on the stomach.
• Drinks: Hydration and energy in one.
• Natural Foods: Bananas or dates provide similar benefits.

Mixing different energy sources can also be effective.

Popular Brands

Several brands are well-known for quality gels:

• GU Energy: Wide range of flavors with electrolytes and amino acids.
• Clif Shot: Popular for organic ingredients and double espresso gel.
• Science in Sport: Known for isotonic gels that don’t require water.
• Honey Stinger: Utilizes honey as a natural carbohydrate source.

That’s what makes gel experimentation endearing to us endurance cyclists—trying various brands helps you find your favorite.

Storage and Traveling

Cycling gels have a long shelf life, often up to a year or more. Store them in a cool, dry place away from direct sunlight. Check expiration dates regularly. When traveling, ensure gels are easily accessible during your ride. Some cyclists use special gel flasks or holders attached to their bikes. If flying, remember that packs must comply with airline regulations for liquids in carry-on luggage.

Environmental Impact

One concern is the environmental impact of single-use packaging. Some brands now offer more sustainable options, such as recyclable packaging or gel flasks for refills. Always dispose of gel packets responsibly to reduce littering.