Energy gels

Science in Sport BETA Fuel Dual Source gel neutraal

Science in Sport BETA Fuel Dual Source is an energy gel in a natural flavour. The name points to two carbohydrate sources in one gel, which matters on long efforts.

What you get

Energy gel by Science in Sport
Natural flavour
BETA Fuel Dual Source

Why an energy gel?

A gel is the most compact way to carry carbohydrate. The pouch weighs next to nothing, fits in any pocket and takes one hand and a few seconds. That counts for a lot at high intensity, in a bunch or on a climb.

The carbohydrate is dissolved in a syrup, often maltodextrin with glucose and fructose, so your body absorbs it quickly. A standard gel is concentrated and needs water, roughly 150 to 250 ml with it, or it sits heavily in your stomach. An isotonic gel is more diluted and can be taken without extra water.

Guideline figures: on rides of more than an hour and a half, 30 to 60 g of carbohydrate per hour is common. With gels of 20 to 25 g, that means one gel every 20 to 40 minutes. On rides of three hours or more, trained riders go up to about 90 g an hour, and a glucose and fructose mix helps. You build that up step by step in training.

There is a downside too. The taste is sweet, and after a few gels you may have had enough. Many riders mix gels with a bar or a drink so that flavours and textures change.

Types of energy gel compared

Gels look alike, but concentration and make-up make a difference to your stomach.

Type	Carbs per gel	Water with it	Suits	Watch for
Standard gel (concentrated)	About 20 to 25 g	Yes, roughly 150 to 250 ml	Hard efforts, quick energy	Heavy on the stomach without water
Isotonic gel (diluted)	About 20 to 25 g in a bigger pouch	Not strictly needed	If you drink little	Larger, heavier pouch
Caffeine gel	20 to 25 g, plus roughly 25 to 100 mg caffeine	Yes	Second half of a long ride	Count other caffeine, mind your sleep
Glucose and fructose gel	About 25 to 40 g	Yes	Rides of three hours or more	Your gut needs to get used to it

A general guide. Brands and formulas differ, so read the label.

Choose it if

You ride long and want carbs without a strong fruit flavour
You want a neutral gel that pairs well with a sports drink
You ride hard or in a group and have no time to chew.
You want to carry little weight on a long ride or race.

Choose something else if

You ride short, easy rides: a gel is often unnecessary there
You ride for less than an hour. Water is usually enough.
You dislike very sweet tastes or a syrupy texture.

How to use an energy gel

Get them ready
Put the gels in your jersey pocket before you leave so you can grab one with a single hand. A gel you have to hunt for gets eaten too late.
First gel after 30 to 45 minutes
Do not wait until you feel hungry. After that, take one gel every 30 to 45 minutes, depending on your target of 30 to 60 g an hour.
Wash it down
Take a standard gel with 150 to 250 ml of water, which means several good swallows from your bottle. An isotonic gel can go without.
Pick your moment
Take one on a flat section or just before a climb, when you can breathe and swallow calmly.
Keep the wrapper
Put the empty pouch back in your pocket. Many pouches have a tear strip that stays attached, so squeeze it flat.

Good to know

Try a gel in training before race day
Drink water with a gel, especially if you take several
Without water, a standard gel sits heavily in your stomach. Always drink with it, or choose an isotonic gel.
Practise with gels before you use them in an event. Your stomach adapts to higher amounts, but it takes time.
Some gels contain caffeine. Count other sources such as coffee and cola, and mind your sleep.
These are general guidelines for recreational riders. For personal nutrition advice, or with a medical condition, ask a doctor or sports dietitian.

What you get

Why an energy gel?

Types of energy gel compared

Choose it if

Choose something else if

How to use an energy gel

Get them ready

First gel after 30 to 45 minutes

Wash it down

Pick your moment

Keep the wrapper

Good to know

Also in this category