How to choose your energy gel?

Easy to carry and consume mid-effort, the energy gel is very well suited to high-intensity road cycling and MTB. Extremely valuable in critical moments, it gives you the quick energy boost you need. There is a wide choice of energy gels, allowing every cyclist to adapt and optimise their nutritional strategy, in training as well as racing, according to their needs and preferences. Composition, texture, flavour…

We detail the important criteria to help you choose your energy gel wisely.

ENERGY GELS FOR CYCLISTS

During efforts lasting several hours, the cyclist must plan appropriate fuelling in order to maintain a good level of performance over time. Using an energy gel is part of a personal sports nutrition strategy.

A quick energy source for cyclists

Eating well on the bike, primarily with carbohydrates, helps preserve the muscular glycogen stores, which are the cyclist's fuel. For long training sessions and races (over 3 hours), the standard carbohydrate requirement is estimated at 60 grams per hour. Road cyclists and mountain bikers obtain this intake from drinks, gels and energy foods.

Gels alone cannot meet all these carbohydrate needs. As most are highly concentrated in fast-acting sugars, they risk causing gastric discomfort and disrupting blood sugar levels. Ideally combined with a sports drink, gels complement your carbohydrate intake and fit, like energy bars, into your nutritional strategy.

The simple carbohydrate content is not the only criterion when choosing an energy gel. You need to consider its composition in detail, analysing in particular the carbohydrate mix used, which gives an indication of the gel's purpose (rapid or more progressive energy).

The advantages of gels for cycling

The energy gel provides the body with a dose of rapidly absorbable sugar. Unlike an energy bar, the gel requires no chewing effort, which is its main advantage in the context of a race or a high-intensity ride.

Its pocket format and flexibility are qualities greatly appreciated for carrying. The energy gel fits easily into the back pocket of a jersey. During a race, it slips discreetly under the bib shorts, keeping it within immediate reach.

The benefits of energy gels for cycling

On the bike or MTB, there are various situations where it is particularly beneficial to fuel with an energy gel. When too occupied — by the nature of the terrain that allows no respite or by the difficulty of the effort — the road cyclist or mountain biker instinctively reaches for an energy gel.

We obviously think of the final stretch of a race or the last kilometres of a long, intense training session, when the body is heavily taxed and demands a rapid carbohydrate intake. We also think of particularly gruelling efforts (tough mountain climbs, time trials, cyclocross, cross-country, triathlon). In these circumstances, fully focused and committed 100%, the athlete must optimise their fuelling. Consuming an energy bar, which requires time to chew, is not the best choice.

Consumed regularly or reserved for critical moments, the energy gel helps replenish glycogen stores.

THE COMPOSITION OF ENERGY GELS

Classic gels are composed of water, carbohydrates, sodium and vitamins. This basic formula varies depending on the type of gel. Depending on the desired effect (energy boost, endurance, anti-cramp), it can be enriched with stimulants (caffeine, acerola, guarana, ginseng), magnesium, antioxidants (zinc, vitamins A, B, C, E) and/or amino acids (BCAAs).

To assess the effect of an energy gel, it is worth looking at the carbohydrate mix used. Gels generally contain carbohydrates in different forms (glucose, maltodextrin, fructose), to help the body absorb them more quickly. Bear in mind that the fastest-absorbing carbohydrate mix is the glucose/fructose combination. You should also note that the maltodextrin/fructose combination offers rapid absorption while limiting the sweet taste.

Sodium is another important component of energy gels. For bike/MTB rides in the heat, it may be wise to opt for a gel with significant amounts of sodium, magnesium and potassium — minerals that help compensate for fluid losses. On long distances, an electrolyte-rich gel cannot replace a sports drink or anti-cramp drink.

The different types OF ENERGY GELS

Not all gels have the same composition or the same purpose. There are "energy boost" gels, "endurance" gels, and antioxidant gels.

The "energy boost" cycling energy gel

Brands use various names for this type of energy boost gel: "instant energy", "intense effort", "energy booster", etc. It is your best ally in the lead-up to an extreme effort or as you approach the finish line. Thanks to its rapidly absorbable carbohydrates, this energy gel guarantees an immediate effect.

These energy gels are often combined with stimulants (caffeine, acerola, guarana, ginseng...). These ingredients (boosters) reduce the sensation of fatigue and stimulate concentration. Be careful, however, not to consume too much caffeine.

The "long-distance" cycling energy gel (Endurance)

The "long-distance", "endurance" or "ultra-endurance" energy gel provides a more progressive energy source. Its carbohydrate combination incorporates low glycaemic index sugars (fructose, maltodextrin), which are absorbed over a longer period.

The antioxidant cycling energy gel "anti-muscle fatigue"

The antioxidant gel is designed to support your muscular activity throughout your ride. Its magnesium contributes to proper muscle function, while antioxidants (vitamin E and zinc) help protect cells against oxidative stress. Finally, vitamin B6 reduces fatigue.

RANGE, FLAVOUR, TEXTURE AND PACKAGING OF ENERGY GELS

To find exactly the right energy gel for you, we review all the relevant selection criteria.

The different energy gel ranges: organic, gluten-free, vegan

Energy gels are integrated into increasingly wide ranges to cater for the dietary requirements of as many riders as possible. At Probikeshop, you will find a selection of gluten-free gels, an organic range and a selection of vegan gels. The absence of lactose or other food allergens, colourings or preservatives is always specified by the brands.

Flavours to choose from: the savoury gel alternative

Brands offer a wide range of sweet flavours to satisfy cyclists' taste buds. But there are options for riders who struggle with too much sweetness on the bike. To try something different or to break the sweet taste, you can test energy gels with a neutral or savoury flavour. Some savoury gels use natural recipes based on fruit or organic honey, which sets them apart from most classic, very sweet gels.

Texture and appearance of energy gels

Liquid gels, which make ingestion and digestion easier, are recommended for sustained rides. Thicker gels are better suited to rides at a moderate pace. To break the monotony of gels and vary textures in the mouth, there are also fruit pastilles, purées or energy sweets.

What packaging for my cycling energy gel?

The classic packaging for an energy gel is a sachet with an easily detachable nozzle. Many brands also use sachets or tubes with a resealable cap. All formats fit in a standard jersey pocket — sizes range from 20 to 90 g. Note that some energy gels are available in eco-refill format, an ideal solution to reduce packaging waste and avoid littering on the road.

HOW TO USE YOUR ENERGY GEL?

Highly concentrated in sugars, the energy gel must be consumed with care to avoid the risk of gastric discomfort on the bike. You should always make sure to drink water (not an energy drink) immediately after taking the gel, to dilute the active substances and properly balance fluid intake on one hand and carbohydrate/sodium intake on the other. This balance relates to the principle of the isotonic drink.

The golden rules for using energy gels correctly:

• Always drink one or two sips of plain water after consuming your gel;
• Do not consume your gel and your energy drink at the same time;
• Test and validate a gel during training before using it in competition.

It is recommended to start consuming energy gels in the second half of a training session or on the most demanding sections of the course. Indeed, energy gels are heavily loaded with fast-acting carbohydrates. Once you have started taking them, you need to maintain a high blood sugar level throughout your effort.

While it is recommended to space out gel intake every 45 minutes, each cyclist must find the best schedule according to their sensitivity and practice. It is up to each individual to opt for the best sports nutrition strategy, coordinating gel intake with the consumption of drinks and energy bars.