Complete Guide to Energy Gels for Cycling

Energy Gels Explained

Energy gels pack concentrated carbohydrates into portable, easy-to-consume packets. Most contain 20-30 grams of carbs that absorb quickly. They’re designed for mid-ride fueling when solid food isn’t practical or desirable.

How Gels Work

Gels deliver fast-acting sugars like maltodextrin and glucose directly to your bloodstream. This provides quick energy without requiring significant digestion. Many gels include caffeine for additional performance boost.

Proper Usage

Take gels with water to aid absorption and prevent stomach issues. Don’t consume more than one gel every 30-45 minutes. Overconsumption can cause gastrointestinal distress. Follow gel intake with several sips of water.

Popular Gel Options

GU Energy gels offer various flavors and caffeine levels. Maurten uses hydrogel technology for easier digestion. Science in Sport GO gels require no water. Honey Stinger provides natural ingredients. Try several brands to find what works for you.

When to Use Gels

Gels work best during high-intensity efforts or races when eating solid food is difficult. They’re ideal for the last hour of a long ride when energy stores run low. Training rides allow time to experiment with different products.

Alternatives to Gels

Energy chews provide similar nutrition in a chewable format some prefer. Drink mixes deliver carbs through your water bottle. Real food works at lower intensities. Build a fueling strategy using what your body handles best.