Which carb gel should I use during exercise? Well here are many...
Peter Tierney@drpetertierney
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Aug 22, 2025
~2 min read
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Which carb gel should I use during exercise?
Well here are many different brands with some key details in the table. I’ve plotted carbs vs weight on the chart.
Well here are many different brands with some key details in the table. I’ve plotted carbs vs weight on the chart.
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Considerations:
• Carb content = how much & what type. There’s some debate about ratios of glucose:fructose being 2:1 or 1:0.8, but for most people, either of these ratios it should be fine.
• Carb content = how much & what type. There’s some debate about ratios of glucose:fructose being 2:1 or 1:0.8, but for most people, either of these ratios it should be fine.
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• Weight = ideally as light as possible for a sufficient supply of carbohydrate. This is especially important if you are running & need to carry your product.
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• Taste = your own preferences, but do think about flavour fatigue. Consider lightly flavoured / unflavoured options, and also a mix of flavours during longer events.
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• Cost = hugely important. You may use different (cheaper) options for training vs competition, but I’d recommend trying what you will use in competition for key training sessions.
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• Electrolyte content = highly individual. Important to note how much sodium your gels contain so that you can calculate the correct amount for you. I’ve known athletes who have taken on too much sodium because of the combination of electrolytes in gels and fluids.
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• Caffeine = some contain caffeine, & others have a caffeine version. These are a great option for when you want it - be mindful of how many of these you have, timing (if short / evening racing), and also getting used to the feeling of caffeine ingestion in your stomach too.
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• Texture / mouth feel = people can have a strong dislike with thicker gels. Consider gel consistency, but also with how easy they are to swallow. Smoother ones may go down easier, and this will be important if you are using 3+ per hour!
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• Brand = people have a brand loyalty, or purchase other products that a brand offers. This may result in lower prices for bulk orders / subscriptions. Some brands are also supportive with non-product offerings (e.g., consultations, education, etc.).
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• Other macros / ingredients = ideally carbohydrate / energy gels for during exercise have very little (ideally no) protein, fat and fibre.
Which gels do you use for your training & competitions?
Which gels do you use for your training & competitions?
