Energy Gels: What Are They Used For and Do They Contain Their Labeled Ingredients?

Answer:

What Are Energy Gels?

Energy gels, also known as carbohydrate gels, are easy-to-carry, concentrated sources of carbohydrates that can fuel endurance athletes during activities such as marathons, cycling, and triathlons. These gels help maintain stable blood sugar levels, reducing the risk of fatigue and improving performance during endurance activities (Baur, Eur J Appl Physiol 2021; Kozlowski, J Strength Cond Res 2021).

Research suggests that consuming energy gels before or during exercise can enhance intermittent endurance capacity — the ability to sustain high-intensity bursts of activity with short recovery periods (Phillips, Eur J Appl Physiol 2012). Additionally, some people with diabetes use energy gels to stabilize blood sugar levels during episodes of hypoglycemia (low blood sugar) (Bhaskarabhatla, Compr Ther 2005).

Do Energy Gels Contain the Carbohydrates They Claim?

Independent testing of eight energy gel brands popular in 2024 revealed that not all products contain the carbohydrate levels stated on their labels. While seven of the tested products contained at least 85% of their stated carbohydrate content, one product contained only 28%, and this was found to be a consistent problem with other energy gels by the same brand (Tiller, Int J Sports Nutr Exer Metab 2024).

Sign in as a member for details, including brands tested and the differences in measured vs. labeled amounts of carbohydrates in the tested energy gels. Also learn about possible side effects of energy gels.

Why This Matters for Athletes

For athletes who rely on adequate carbohydrate intake for sustained performance, choosing a reliable energy gel is essential. Under-delivery of carbohydrates can lead to early fatigue, muscle cramps, and decreased endurance — all critical concerns for long-distance runners and cyclists (Lodge, Nutrients 2023).

Final Thoughts: Are Energy Gels Worth It?

Energy gels can function as a convenient sports nutrition tool that might help improve performance during endurance activities when chosen wisely. If you use them for marathon training, cycling, or triathlons, ensure you're selecting brands that consistently deliver their promised nutrition.