Carbohydrate gels have become a staple supplement for a variety of athletes, most notably runners seeking sustained energy during training and races. These single-serve gels are designed to deliver a rapid source of carbohydrates — your body's preferred fuel during prolonged or intense exercise — making them a practical and efficient way to maintain performance and prevent energy dips during long runs, marathons, cycling, or even team sports.

Carbohydrate gels are concentrated, easy-to-digest sachets typically containing a mix of simple sugars (like glucose, maltodextrin, or fructose) suspended in a gel-like texture. Their main purpose is to supply fast-acting carbs that, once consumed, are rapidly absorbed and converted into usable energy. Most gels provide 20–30g of carbohydrates per serving — a precisely measured dose ideal for endurance athletes needing to top up their energy stores on the go.

• Composition: Unlike traditional sports drinks or solid snacks, carb gels are engineered to contain minimal fat, protein, and fibre. This allows for quicker gastric emptying and absorption, minimizing the risk of digestive discomfort while maximizing the speed at which energy reaches your muscles.
• Portability: Their compact, portable packaging allows you to carry several gels easily during a run or ride—something not as practical with other food forms.
• Concentration: While sports drinks dilute carbs across a larger volume (typically 4–8% carb content), gels are much more carb-dense (60–70% carb content), delivering more energy per gram consumed.

Carbohydrate gels are also a great component for a varied supplement mix for running. Shop our full range of running supplements.

Carbohydrate gels are especially beneficial for runners and endurance athletes due to several key reasons:

• Preventing Energy Depletion: During long-distance runs, your muscle glycogen stores—the body's main carbohydrate reserve—are gradually depleted. Taking carbohydrate gels helps replenish these stores, delaying fatigue and that dreaded "hitting the wall" phenomenon.
• Quick Energy: The sports-specific formulation of gels means they are rapidly absorbed, providing an almost immediate energy boost when compared to solid foods. This is crucial during races or long training sessions where timing and energy consistency matter.
• Convenience: Gels are designed for quick, mess-free consumption while moving. Simply tear, squeeze, and consume—no chewing required.
• Improved Performance: Research suggests that maintaining carbohydrate availability through gels can enhance endurance exercise performance, prevent mental fatigue, and support faster recovery post-event.

Check out our advice on [when to take energy gels for a half marathon or marathon] (link to be added when live) for specific timing strategies.

Carbohydrate gels are formulated for quick energy delivery during exercise, not as primary carb sources for pre-race carb loading. Carb loading is the strategic increase of carbohydrate intake (typically 8–12g/kg bodyweight per day) for 1–3 days before a major endurance event to maximize your body’s glycogen stores. While you could use gels, it's not the most practical or efficient option due to:

• Volume & Satiety: Eating large quantities of gels pre-race can be tough on the digestive system and may not be satisfying.
• Cost & Variety: Gels are more expensive and less palatable than traditional carb-rich foods.

For carb loading, whole foods like pasta, rice, bread, fruit, and potatoes are recommended for comfort, cost, and nutrition.

For optimal performance and recovery, many athletes combine carbohydrate gels with other supplements. Puresport recommends:

• Electrolyte sachets: Help replace sodium, potassium, and minerals lost through sweat, preventing cramps and dehydration.
• Hydration drinks: Support fluid balance and energy.
• Muscle relief supplements & recovery supplements: Aiding pre and post-exercise.
• BCAAs or amino acid blends: Can help reduce muscle breakdown in prolonged activity.

Shop the full range of supplements, or even discover our range of endurance supplements for those tackling longer distance runs.

Whether you’re new to running or tackling your next marathon, carbohydrate gels offer a science-backed, convenient solution to keep your energy up and reach your performance goals. Always test gels in training to find the timing, flavor, and combination that works best for you, and pair them with a holistic nutrition strategy for the best results.