Elite endurance athletes and passionate amateurs will leave no stone unturned in pursuit of shaving a few previous seconds from their personal best.

Spending a small fortune on the latest equipment, clothes and shoes is the inevitable cost of chasing quicker times, but all the money in the world spent on cutting-edge kit will be cash down the drain if your tank runs out of gas before you cross the finish line.

That’s where energy gels can be worth their weight in gold.

Now a race-day essential alongside next-generation trainers and bone-conducting headphones, an increasing number of competitors are turning to energy gels to sustain their performance output and avoid the dreaded “bonk” or “hitting the wall”. These terms describe that sudden and soul-destroying energy level crash that’s always a risk on long-distance events and can give even the most experience endurance athlete nightmares.

Unlike many other types of sports nutrition products and dietary supplements that claim significant health, performance and wellbeing benefits without much scientific support – we’re looking at you, greens powders, apple cider vinegar gummies and charcoal tablets – energy gels are well-studied for their endurance-enhancing powers. Here’s what you need to know to take your training and race-day performance to the next level.

What are energy gels?

They are concentrated carbohydrate gels designed to provide a quick and easily digestible source of energy during endurance activities such as traditional running, cycling, and triathlon training and races, as well as recent additions to the cardio events calendar, such as Hyrox and other functional fitness competitions. These gels are typically packaged in small, portable sachets, making them easy to carry and consume on the go. Their primary purpose is to replenish glycogen stores in the muscles, which are depleted during prolonged exercise, thereby maintaining energy levels and enhancing performance.

What’s in an energy gel?

The main ingredients are simple and complex carbohydrates, which serve as the primary energy source. Common carbohydrate sources include maltodextrin, glucose and fructose, chosen for their rapid absorption and ability to provide a quick energy boost. Additionally, these gels often contain electrolytes such as sodium and potassium to replace those lost through sweat, helping to maintain hydration and prevent cramps. Some gels may also include caffeine for its performance-enhancing effects, as well as amino acids such as BCAAs (branched-chain amino acids) to support muscle recovery. Carbohydrate and electrolyte supplementation during exercise can significantly improve endurance performance, according to the Journal of the International Society of Sports Nutrition.

Do I need to take energy gels?

These gels are beneficial for athletes engaged in endurance sports or high-intensity activities lasting longer than an hour. During prolonged exercise, the body’s glycogen stores are gradually depleted, leading to fatigue and decreased performance. Consuming gels replenishes these glycogen stores, providing a sustained source of energy and preventing the onset of fatigue. Carbohydrate supplementation during exercise enhances endurance capacity and delays fatigue, according to the Journal of Applied Physiology. Additionally, the convenience and portability of energy gels make them an ideal choice for athletes who need a quick and efficient energy source without the need to carry bulky food items.

Do energy gels work?

The effectiveness of energy gels has been well-documented in scientific research. Studies have shown that consuming carbohydrates during prolonged exercise can improve endurance performance, delay fatigue, and enhance overall exercise capacity. For example, a study in the Journal of Sports Sciences found that carbohydrate ingestion during exercise improved performance in long-distance runners. However, the effectiveness of energy gels can vary depending on the individual’s metabolism, the intensity of the exercise, and the timing of consumption. It is essential to experiment with different types of gels and timing strategies to determine what works best for your body and training plan.

Are there risks to consuming an energy gel?

While energy gels are generally safe for most athletes, there are potential risks and side effects to consider. Over-consumption can lead to gastrointestinal issues such as bloating, cramps and diarrhoea, especially if the gels are not consumed with adequate water. The high sugar content in energy gels can also cause spikes in blood sugar levels, which may not be suitable for individuals with certain medical conditions such as diabetes. It is crucial to follow the recommended dosage and to test energy gels during training sessions rather than using them for the first time during a race, according to the Journal of Sports Medicine. This helps to avoid any unexpected adverse reactions and to fine-tune your intake strategy.