Energy gels are a very important supplement in endurance sports. These gels contain fast-absorbing carbohydrates that give us energy right after taking them and help us to achieve optimal performance.

There is great confusion around how and when to take them. Therefore, here’s our recommendation on how take energy gels correctly.

Usually, a whole gel is taken at once, in a single dose, because the packages are designed to be taken in this way, but this is not always the optimal dosage. For a better assimilation of carbohydrates and a reduction of residual carbohydrates in the digestive system, which can cause discomfort, our sports nutritionist, Albert Martínez, recommends taking the gels in 2 or 3 sips separated in time, with about 15 minutes between each dose (depending on the carbohydrate content of the gel). The packaging will need to have a cap to protect the product and not to pour into the pocket.

On the other hand, the recommended amount of gel that should be taken during a training or competition is always calculated in grams of carbohydrates per hour (gr HC / hour).

To determine the right dosage, you have to take into account not only the amount of carbohydrates that each energy gel contains, but also what other carbohydrate-rich foods or supplements are consumed.

Taking these data as a reference, the general optimal dose would be one gel every 45-60 minutes. You could consume two gels per hour in specific situations where the physical demand is very high or when it is difficult to ingest other sources of carbohydrates due to the nature of the exercise being carried out.

At Food Sourcing Specialists, we are developing a natural sports nutrition range that allows athletes to achieve elite performance without ingredients that are harmful to your health, in easy-to-use, hygienic and environmentally friendly packaging.

If you would like to find out more about our sports nutrition range, please write to us at

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