A gel is intra-workout fuel, not an everyday supplement — its value shows up on efforts long enough to run your glycogen down, roughly 60–90 minutes and beyond. The carbohydrate is glucose-based (maltodextrin + dextrose), which the body can oxidise at up to about 60g per hour, so the every-30-minutes protocol (~50g/hr) sits comfortably inside that ceiling. Always take it with water, and practise your fuelling and hydration in training before you rely on it in a race. Not a substitute for a varied diet.
This is for you if
- You're running, cycling or racing beyond about 60–90 minutes and need steady carbohydrate to hold your pace
- You want a gel you can take without chewing — squeeze it in, swallow, wash down with water, and keep moving
- You sweat heavily or race in heat and want real electrolytes, not just sugar (reach for the Salted flavours)
- You want the option of a caffeine hit for the back half of long efforts (Cocoa Choco or Espresso Cappuccino)
What changes, and when
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10 min beforeTake your first gel about ten minutes before you start — it tops up blood glucose as you begin
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Every 30 minOne gel every 30 minutes maintains roughly 50g of carbohydrate per hour — the working range for a glucose-based fuel
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Through the effortEach gel replaces sodium, potassium, magnesium and chloride lost in sweat, alongside the carbohydrate
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Hot / heavy-sweat daysSwitch to a Salted flavour for about 40% more sodium (111mg vs 80mg) when you're sweating hard or racing in heat
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When you need focusUse Cocoa Choco (50mg) or Espresso Cappuccino (100mg) in the back half of a long session for a caffeine lift
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