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.
ey clinical outcomes supported
- Endurance performance — carbohydrate during prolonged exercise (beyond ~60–90 min) is one of the best-established performance aids in sports nutrition
- Sustained pace & delayed fatigue — steady glucose delivery helps maintain output when muscle glycogen runs low
- Electrolyte replacement — sodium, potassium, magnesium and chloride replace what's lost in sweat, with extra sodium in the Salted flavours for heavy sweaters
- Focus & perceived effort (caffeinated flavours) — caffeine is a well-evidenced ergogenic aid; Cocoa Choco and Espresso Cappuccino let you time it
- Fast, no-chew delivery — a squeeze-and-swallow format designed for use mid-run or mid-ride without breaking rhythm
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)
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