Which Energy Gel should I be using?

With multiple energy gels available selecting the right one for you can seem tricky. Science in Sport offers several different gels each developed to combat challenges a runner might face during training or competition. Below details the gels available and how best to use them.

SiS GO Isotonic Energy Gels

A primary gel to consider when taking on any high intensity or endurance based exercise the Isotonic Energy Gel contains 22g of carbohydrate and is developed to cause minimal stomach discomfort with maximum energy absorption.

Usage – Use this gel with other SiS GO products to take in 60g of carbohydrates per hour for exercise lasting over 90 minutes – fuelling with a gel every 20 minutes. If the exercise is under 90 minutes consume one gel 15 minutes before.

SiS GO Energy + Electrolyte Gel

As well as containing 22g of carbohydrates the Energy + Electrolyte Gel includes key electrolytes essential for hydration. Ideal for when exercising in higher temperatures, the electrolytes contained in this gel helps with absorbing and retaining fluid in the body and replenishing electrolytes lost through sweating to help mitigate any drop in performance due to hydration.

Usage – Still aim to hit 60g of carbohydrate per hour however take 1-2 electrolyte gels during exercise when you are sweating heavily.

SiS GO Energy + Caffeine Gel (75mg)

Again, this gel is built on the foundation of the GO Isotonic Energy Gel, with the addition of caffeine which is shown to increase alertness and concentration. This may be vital and benefit in endurance and sprint-based performance.

Usage – For endurance exercise over 90 minutes take one 75mg caffeine gel one hour before you are due to finish training/the race to provide increased focus. For high intensity exercise under 90 minutes take one 75mg caffeine gel 15-30 minutes before exercise.

Need an extra boost? Our SiS GO Energy Caffeine Gel (150mg) Double Espresso Flavour is double strength and should be used towards the end of an endurance event with the caffeine effect lasting until the end.

SiS Beta Fuel Gel

The Beta Fuel Gel has been developed with endurance athletes to enhance power output, increase the body’s carbohydrate usage efficiency whilst limiting athlete stomach discomfort thanks to a refined carbohydrate source ratio that that delivers a total of 40g of carbohydrates.

Usage – For endurance events lasting more than two hours, 2-3 gels should be aimed to be consumed every hour to reach 80g-120g target intake.

For those particularly gruelling events our Beta Fuel + Nootropics Gel contains the same 40g of carbohydrates with added nootropics that can enhance cognitive performance providing a mental lift an athlete might need, especially at the latter phases of exercise. Aim to consume one Beta Fuel + Nootropics Gel within the last hour of a race.

As with any nutrition strategy everybody is different with regards to weight, sweat rate and tolerances to caffeine. Please ensure you practice your nutrition strategy ahead of time and tweak accordingly to suit your own needs.


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