Energy gels are carbohydrate gels that provide energy for exercise and promote recovery,[1] commonly used in endurance events such as running, cycling, and triathlons. Energy gels are also referred to as endurance gels, sports gels, nutritional gels, and carbohydrate gels.[1] They come in small, single-serve plastic packets. Each packet has a strip with a small notch at the top that can be peeled off to reveal an opening through which the gel can be consumed.


Sports energy gels emerged in the United Kingdom in 1986 as a "convenient, prewrapped, portable" way to deliver carbohydrates during endurance events.[2] Gels have a gooey texture and are sometimes referred to as "goo" generically.[3][4] The gel Leppin Squeezy was distributed at the Hawaii Ironman Triathlon in 1988. Once considered a "cult product in clear packaging", energy gel products are now marketed in fancy packaging and come in a variety of flavors.[2] The energy gel market grew during the 1990s, as professional athletes began endorsing products. Manufacturers generally encourage the consumption of multiple packets, with water, when participating in endurance events. Individual packets typically cost between 99 cents and $1.29 (as reported by the St. Petersburg Times in 2003).[2]

Nutritional behaviorEdit

Once consumed, the carbohydrates found in the gels are absorbed into the blood to supply the body with calories and nutrients to fuel exercise activity by helping to delay muscular fatigue, raise blood sugar levels, and enhance performance.[5] Most energy gels have no fat, fiber, or protein, so they can be digested quickly.[citation needed] They contain mainly sugars and maltodextrins, which make them similar to sports drinks without the water.[6] Since simple carbohydrates slow down gastric emptying and can cause gastrointestinal distress in athletes,[7][8] there are attempts to create new categories of energy gels made with complex, long chain carbohydrates and/or fat.[6] There are also gels with extras such as ginseng and other herbs, amino acids, vitamins, and Coenzyme Q10.[6] Caffeine can be found in some gels as well.[6]


The recommended use of an energy gel is 15 minutes before starting and 30–45 minutes after starting the endurance exercise.[1][5] The first gel prior to exercise may be skipped in favor of a high carbohydrate snack instead. Energy gels are then to be used every 30–45 minutes during exercise. Energy gels with low sugar content may be called "hydrogels".

See alsoEdit


  1. ^ a b c Energy gel for running - how to use, ingredients and selection
  2. ^ a b c Schwarb, John (January 3, 2003). "Forget carb-filled bars, runners gaga for goo". St. Petersburg Times. St. Petersburg, Florida. Retrieved January 13, 2014.
  3. ^ Gallman, Judith M. "Brian Vaughan: GU Guru". Oakland Magazine. Retrieved February 11, 2014.
  4. ^ Blake, Judith (November 19, 2004). "A new fuel for athletes: energy gels". The Baltimore Sun. Tribune Company. ISSN 1930-8965. Retrieved January 23, 2014.
  5. ^ a b Running Times Magazine: Running Time's Guide to Sports Drinks and Gels
  6. ^ a b c d "Carbohydrates for Runners at Runner's". Archived from the original on 2011-07-15. Retrieved 2011-02-14.
  7. ^ de Oliveira EP1, Burini RC. J Int Soc Sports Nutr. 2011 Sep 28;8:12. doi: 10.1186/1550-2783-8-12. Food-dependent, exercise-induced gastrointestinal distress.
  8. ^ Case Study: Utilizing a Low FODMAP Diet to Combat Exercise-Induced Gastrointestinal Symptoms. Lis D, Ahuja KD, Stellingwerff T, Kitic CM, Fell J. Int J Sport Nutr Exerc Metab. 2016 Aug 24:1-17.