How to Use Energy Gels to Stay Strong in Runs and Rides Over 75 Minutes

By: Newsletics Editorial

Fact checked by: QA Team

Updated on: September 16, 2026

4191

10 min

In this article

Understanding Energy Gels
How Energy Gels Work
Performance Benefits and Research Insights
How to Get Started With Energy Gels
Common Mistakes and How to Avoid Them
FAQ

Endurance athletes like marathon runners and cyclists often hit fatigue once sessions stretch past 75 minutes. This happens when muscle glycogen drops and the body struggles to keep up with energy demands.

Users report energy gels help maintain steady blood glucose and delay that crash. They turn tough efforts into strong finishes by delivering fast-acting carbohydrates.

This guide covers practical timing, the science of absorption, and step-by-step plans for race day. It also explores ways to sidestep gastrointestinal issues so athletes can perform at their best.

Understanding Energy Gels

Endurance athletes of all experience levels turn to these carbohydrate packets during long training sessions. They provide a simple solution for carrying required fuel on the move.

The sports nutrition market offers endless fueling options, but these compact packets remain a staple. They eliminate the need to chew solid food while breathing heavily.

What Energy Gels Actually Contain

Users report energy gels deliver concentrated fuel in a small, portable pack. Testing reveals a typical packet holds 20 to 30 grams of carbohydrates.

These carbs come from sources like maltodextrin and fructose. Each packet provides roughly 80 to 120 calories for immediate use.

Manufacturers often add electrolytes like sodium to replace what is lost through sweat. Some formulas also include caffeine to lower the perceived effort during tough miles.

This setup helps when muscle glycogen depletes in activities lasting over 75 minutes. Common examples include marathons, ultramarathons, and cycling sportives.

Who Should Consider Using Them

Testing reveals marathon runners, ultra-runners, cyclists, and triathletes see the biggest upside. These benefits appear during consistent efforts longer than 75 minutes.

Users report they support goals like maintaining steady energy and delaying fatigue. They also allow athletes to build a personalized fueling plan matching specific event demands.

Industry data suggests over 70 percent of marathon runners rely on them. Now that the basics are clear, let's examine exactly how these carbohydrate packets keep energy levels steady inside the body.

How Energy Gels Work

The process sounds technical but boils down to smart carbohydrate delivery during hard efforts. Testing reveals it happens fast enough to make a real difference when timed right.

Carb Absorption Through Key Transporters

Energy gels supply concentrated glucose and fructose that absorb via separate intestinal transporters. The SGLT1 transporter handles glucose while the GLUT5 transporter processes fructose.

This dual-source approach lets trained athletes handle up to 90 grams per hour after proper gut training. Users report it raises blood glucose and spares muscle glycogen.

These benefits become noticeable once sustained efforts exceed the 60 to 90-minute mark.

Gastric Emptying and Hydrogel Effects

Testing reveals isotonic gels match body fluid concentration for faster gastric emptying. This matching lowers gastrointestinal risk during high-intensity physical work.

Hydrogel formulas create a pH-sensitive matrix in the stomach that improves tolerance. This technology helps many endurance athletes consume higher carbohydrate loads.

The stomach handles these advanced formulas much like plain water. This reduces the sloshing feeling many runners dislike during high-intensity sections.

Carbohydrates from these formulas typically reach the bloodstream in 10 to 15 minutes under normal exercise conditions.

From Bloodstream to Actual Energy

Once absorbed, the carbohydrates get oxidized for energy or stabilize blood glucose. This prevents performance drops during sustained physical output.

Users report this process helps in long training sessions, marathons, or HYROX events where stopping is impossible. Keep in mind that consistent intake is required to maintain this energy flow.

Slower-acting carbohydrates take longer to process, which is why immediate glucose is preferred. This rapid availability helps maintain a strong pace during the final miles of a race.

With the mechanisms clear, the research shows tangible upsides when athletes fuel correctly.

Performance Benefits and Research Insights

Athletes want proof these fueling strategies actually move the needle on race day. This section shares what scientific studies confirm regarding endurance benefits.

Maintaining Energy and Fighting Fatigue

A 2022 study confirmed no meaningful difference in benefits across gels, drinks, and chews. All three options successfully deliver necessary carbohydrates to working muscles.

Testing reveals packets taken every 30 or 45 minutes during two hours of cycling elevated blood glucose. This protocol improved 15-minute time-trial distance versus a placebo at 70 percent VO2max.

Users report this translates to better overall endurance when total intake hits 30 to 60 grams per hour.

Correcting Common Misconceptions

Many athletes mistakenly believe these packets deliver instant energy the moment they are consumed. Absorption typically takes 10 to 15 minutes, meaning proactive timing matters greatly.

Expert Insight

Waiting until you feel tired to consume carbohydrates is a primary reason athletes hit the wall during endurance events.

Australian Institute of Sport position stands note carbohydrate intake maintains blood glucose and spares glycogen. They confirm it improves endurance when consumed at 30 to 60 grams hourly.

A solid nutrition strategy requires continuous practice to perfect the timing. Relying on a single packet near the finish line will not rescue a fatigued body.

Early consistent use prevents the wall instead of reacting once tired.

Ready to put this into action? Here is how athletes build an effective routine.

How to Get Started With Energy Gels

Starting a fueling strategy does not need to feel overwhelming. Follow these practical steps to test protocols during training and feel confident on race day.

Timing Your Intake for Best Results

Users report the first packet should land within 30 to 45 minutes. This applies to any effort expected to last longer than 75 minutes.

Subsequent intake every 25 to 45 minutes helps hit the hourly carbohydrate target. The last useful dose usually happens about 30 minutes before the finish line.

Testing reveals practicing this exact schedule in long sessions beats guessing on race day. Here is a simple sequence to follow for long runs.

Fueling Sequence for Long Runs

Initial fuel — Take the first packet at 30 to 45 minutes before fatigue sets in.
Maintenance dose — Consume another packet every 30 to 45 minutes to maintain steady blood glucose.
Final push — Take the last packet 30 minutes before finishing the event.

Choosing and Testing What Works for You

Start with half a packet if new and gradually increase the amount. This trains stomach tolerance while targeting the recommended 30 to 60 grams per hour.

Many athletes find basic carbohydrate packets pair well with their hydration habits during training. It helps to rehearse the exact brand, flavor, and caffeine content before an event.

Every runner possesses a unique tolerance for different carbohydrate blends. Finding the right formula takes patience and consistent experimentation during weekly long runs.

Pairing With Water and Intensity

Pair every standard packet with 150 to 200 milliliters of water. This boosts absorption rates and cuts the risk of gastrointestinal distress.

Consume them during lower-intensity sections like flats or downhills when gut blood flow is higher. Users report this approach plus progressive gut training yields the best outcomes.

Avoid consuming carbohydrates alongside commercial sports drinks unless practicing a specific high-carb protocol. Mixing them often leads to a concentrated sugar load that upsets the stomach.

This strategy safely helps marathon runners manage the 4 to 10 packets required depending on pace. Even with solid plans, certain mistakes pop up often, so let's cover how to dodge them.

Common Mistakes and How to Avoid Them

Gastrointestinal distress and taste fatigue frustrate many athletes during long events. Fortunately, most of these fueling issues are preventable with smart planning.

Tackling GI Distress and Nausea

Users report distress, nausea, or cramping often stems from taking fuel without enough water. It can also happen when an athlete exceeds their personal gut tolerance.

Testing reveals starting with smaller doses and using them during lower-intensity moments reduces problems. Progressive gut training over weeks helps most endurance athletes handle 60 grams per hour comfortably.

Here is a quick breakdown of common fueling issues and their simple fixes.

Mistake	Cause	Solution
Skipping water	Dehydration limits absorption	Drink 150ml water
Waiting late	Fatigue already started	Fuel at 30 minutes
Stacking gels	Gut gets overwhelmed	Space every 30 minutes

Timing, Dosage, and Overdoing It

A common error is waiting until tiredness hits before consuming carbohydrates. This is always too late since the body needs 10 to 15 minutes for absorption.

Hitting the wall often results from ignoring the clock during the early miles. A disciplined approach to nutrition acts as an insurance policy against late-stage fatigue.

Stick to 30 to 60 grams per hour instead of assuming more is always better. Athletes should build a plan matching their event rather than copying elite competitors.

Consistent practice ensures a successful fueling strategy that keeps performance high. This proactive approach keeps the endurance experience enjoyable from start to finish.

FAQ

Many athletes share the same questions when dialing in their race day nutrition. Here are evidence-based answers to common fueling queries.

When Should I Take My First Energy Gel and How Often After That?

The first dose belongs 30 to 45 minutes into efforts lasting over 75 minutes. Follow-ups should happen every 25 to 45 minutes to reach 30 to 60 grams of carbohydrates hourly.

Testing reveals this proactive schedule prevents bonking far better than waiting for fatigue. Rehearsing in training helps prepare for marathons needing multiple packets.

Do I Need to Drink Water With Energy Gels?

Standard formulations require 150 to 200 milliliters of water per packet for proper absorption. This ensures lower gastrointestinal risk, while isotonic versions require less additional fluid.

Users report pairing them correctly avoids sticky texture complaints and nausea. Carbohydrates then reach the bloodstream smoothly in 10 to 15 minutes.

How Many Gels Do I Need for a Marathon or Half Marathon?

Four to ten packets are typical for a marathon depending on finish time and pace. Each packet usually provides 20 to 30 grams of carbohydrates to hit hourly targets.

Half marathons under 75 minutes often need none or just one. Testing reveals practicing the exact number prevents hitting the wall.

What Causes Stomach Issues With Gels and How Do I Avoid Them?

Common causes include insufficient water, exceeding gut tolerance, or consuming during hard efforts. Blood flow to the gut dips during high intensity, making digestion harder.

Users report starting with half doses and choosing hydrogel options reduces distress. Progressive training helps the gut comfortably process higher hourly carbohydrate amounts.

Are Gels or Energy Chews Better for Running and Cycling?

Testing reveals no meaningful performance difference between gels, chews, and drinks. They all deliver necessary carbohydrates effectively according to 2022 research.

Users report liquid packets suit quick on-the-move fueling for cyclists. Meanwhile, chews often help runners avoid sticky hands, so experiment in training.

How Long Until a Gel Kicks In?

Carbohydrates reach the bloodstream in 10 to 15 minutes under normal conditions. Timing ahead of need is key to maintaining steady energy levels.

They do not provide an instant effect the moment they are swallowed. Users report steady intake every 30 minutes keeps levels even.

What Is the Difference Between Isotonic and Regular Gels?

Isotonic options match body fluid concentration for faster gastric emptying and less distress. Regular versions require extra water to digest properly.

Testing reveals hydrogel versions add a pH-sensitive matrix for even better tolerance. These advanced formulas help hit higher hourly carbohydrate targets during ultramarathons.