Once derided for their gluey texture and cloying sweetness, energy gels have evolved into smoother, more digestible sachets designed to keep endurance athletes moving beyond the 90‑minute mark. Today’s formulas typically deliver around 20–30g of carbohydrates per serving, often using blends of maltodextrin and fructose to maximise absorption while minimising gut distress. Many options layer in caffeine, electrolytes and B vitamins to support alertness and hydration on long training days and race mornings.
Experts stress that these concentrated carbs work best on top of an already solid diet rich in quality carbohydrates, protein, fats and micronutrients. Athletes are urged to experiment in training, starting at roughly 50–60g of carbs per hour and adjusting to tolerance. For a full breakdown of formulations, testing protocols and usage advice, see the original guide from 220 Triathlon.