WHEN TO TAKE ENERGY GELS DURING A CYCLE, WORKOUT OR RUN

Most athletes who use energy gels understand why they need them. The part that often causes confusion is timing, and the right approach changes depending on whether you are running, cycling or training in the gym. This guide covers all three and answers the questions that come up most often: how quickly energy gels work, how long their effects may be useful and how many you may need.

🕒 7 min read

Do energy gels work?

In short, energy gels can support performance during prolonged exercise when they form part of an appropriate fuelling plan.

Research indicates that consuming carbohydrate during endurance exercise can help maintain carbohydrate availability and improve several measures of endurance performance. A systematic review and meta-analysis found that carbohydrate ingestion at rates of between 30g and 80g per hour improved endurance performance compared with a placebo.

Energy gels deliver carbohydrate in a compact, portable format. Once consumed, the carbohydrates are digested and absorbed into the bloodstream, providing an external source of fuel for working muscles.

Your body begins exercise with a limited amount of carbohydrate stored as glycogen in the muscles and liver. Those stores are normally sufficient for shorter sessions, but carbohydrate availability becomes increasingly important as exercise duration and intensity increase.

Energy gels do not compensate for beginning a session inadequately fuelled. They are generally most effective when used as part of a wider strategy that includes suitable meals before exercise, regular carbohydrate intake during longer sessions and appropriate hydration.

When should you take energy gels during a cycle, workout or run?

The central principle is the same across each activity: begin fuelling before you experience a significant drop in energy.

A gel still needs time to be digested and absorbed, so waiting until your pace has already dropped or your legs feel unusually heavy can leave you trying to recover from an avoidable carbohydrate deficit.

The appropriate timing depends on the length and intensity of the session, the demands of the sport and the amount of carbohydrate you are obtaining from drinks, chews or food.

Running

For most runs lasting less than one hour, an energy gel is unlikely to be necessary if you begin adequately fuelled.

For runs lasting between 60 and 90 minutes, one gel taken at approximately 40–50 minutes may be sufficient. During runs lasting longer than 90 minutes, many runners begin with their first gel around 40–60 minutes and continue at regular 30–45-minute intervals.

These intervals are starting points rather than fixed rules. Running intensity, body size, total carbohydrate target and gut tolerance will all affect your individual plan.

Practise using gels during longer training runs rather than saving them exclusively for competition. This allows you to test the product, flavour and timing and assess how comfortably your digestive system handles carbohydrate while running.

Where practical, take a gel on a flatter or more controlled section of the route rather than during a steep climb, sprint or sudden pace increase. This makes it easier to open and consume the sachet safely and may feel more comfortable.

For a detailed race-distance plan, see When to Take Energy Gels During a Half Marathon.

Cycling

Cyclists may find it easier to consume carbohydrate during exercise because cycling is lower impact and normally provides more opportunities to eat and drink while moving.

For a ride expected to last longer than 90 minutes, begin fuelling within the first hour. Around 30–45 minutes may suit a harder tempo or race effort, while 45–60 minutes may be adequate during steadier endurance riding.

From there, one gel every 30–45 minutes can form part of a wider carbohydrate plan. The required frequency will depend on intensity and whether you are also consuming a carbohydrate drink, chews or food.

Take gels during a controlled, flat or downhill section wherever possible rather than trying to open and consume one during a technical descent or demanding climb.

For more cycling-specific guidance, read How We Created the Best Energy Gels for Cycling.

Gym workouts and HIIT

Most conventional gym sessions lasting less than one hour do not require an energy gel when you begin with adequate carbohydrate stores.

Gels may become relevant during prolonged, high-intensity sessions lasting around 75–90 minutes or longer, including extended circuit sessions, functional fitness competitions or several workout blocks completed consecutively.

In these circumstances, one gel around the 60-minute mark may provide a practical starting point. Further carbohydrate may be useful during substantially longer events, but it should be based on the complete duration, intensity and overall nutrition plan.

Gym training normally provides natural breaks between exercises or sets, making these rest intervals the most practical time to consume a gel.

Buy now

Energy Gel – Mixed Pack

Fast-acting carbohydrate gels for endurance training and competition

• 25g of dual-source carbohydrate per 60g sachet.
• A 2:1 combination of maltodextrin and fructose.
• Added sodium, potassium and calcium.
• Natural pectin creates a lighter consistency that can be consumed without water.
• Eight gels across Apple & Blackcurrant, Citrus and Passion Fruit flavours.
• Certified and independently batch tested through Informed Sport.

How long do energy gels take to kick in?

Energy gels begin supplying carbohydrate after they have been digested and absorbed. Many athletes notice an effect within approximately 5–15 minutes, although the precise timing differs between individuals.

Factors affecting the response include exercise intensity, digestive comfort, hydration status, the amount of carbohydrate consumed and whether the gel contains one or more carbohydrate sources.

Blood flow is redirected towards the working muscles during intense exercise, which can make digestion less comfortable. This is another reason to consume a gel during a more controlled section of a run, ride or workout rather than at peak effort.

Healthspan Elite Energy Gels use natural pectin to create a lighter and more fluid texture. They do not need to be consumed with water, but athletes should continue drinking according to their normal hydration plan.

The practical lesson is not to wait until you are already struggling. Use a planned schedule and allow time for the carbohydrate to become available.

How long do energy gels last in your system?

There is no single duration that applies to every athlete or session. An energy gel supplies a measured quantity of carbohydrate rather than producing an effect that switches on and off at fixed times.

Each Healthspan Elite Energy Gel contains 25g of carbohydrate. How long that contribution remains useful will depend on your exercise intensity, total carbohydrate requirements and the other fuel you consume.

Many endurance fuelling plans space gels approximately 30–45 minutes apart. This regular intake is generally more practical than taking several gels together and then leaving a long gap.

Taking two gels simultaneously does not necessarily provide twice as long an effect and may increase the likelihood of gastrointestinal discomfort. Add together the carbohydrate from gels, drinks, food and chews when planning your intake.

How many gels do you need for a two-hour run?

For many runners, two or three gels will be a practical starting point for a two-hour run.

A possible schedule would be one gel at approximately 40–45 minutes, a second around 75–90 minutes and, where required, a third during the final 30–40 minutes.

Each Healthspan Elite gel provides 25g of carbohydrate. Two gels therefore provide 50g in total, while three provide 75g.

The appropriate number also depends on whether you use another carbohydrate source. A runner drinking a carbohydrate-containing sports drink may require fewer gels than someone relying on gels alone.

Endurance research supports carbohydrate intake between approximately 30g and 80g per hour during exercise lasting one hour or longer, although your plan should be personalised according to intensity, tolerance and overall nutrition.

Always test the complete strategy in training. Do not introduce a new product or substantially increase your carbohydrate intake for the first time during competition.

Which energy gel works best for timing?

Getting the timing right is only part of the strategy. The gel's carbohydrate content, texture and practical usability also affect how easily you can follow the plan during exercise.

Dual-source carbohydrates

Research suggests that combining glucose-based carbohydrates with fructose can increase carbohydrate delivery and oxidation at higher intake rates because the two sources use different intestinal transport pathways.

Healthspan Elite Energy Gels contain a 2:1 blend of maltodextrin and fructose, supplying 25g of carbohydrate per sachet.

Texture and digestion

A gel needs to be easy to consume while exercising. Healthspan Elite uses natural pectin to create a lighter consistency rather than a very thick texture.

The gels can be consumed without water, although this does not replace the need to remain appropriately hydrated.

Electrolytes

The gels contain sodium, potassium and calcium alongside their carbohydrate blend. These should form part of your wider fuelling and hydration strategy rather than being treated as a replacement for fluid.

Flavour and tolerance

The Energy Gel Mixed Pack contains Apple & Blackcurrant, Citrus and Passion Fruit flavours. Testing different flavours in training can help you decide which option remains most palatable during longer sessions.

For a broader introduction, read Energy Gels: What Are They and How Should You Use Them?

You can also explore the complete Healthspan Elite energy gel range.

Quality Assurance

Athletes subject to anti-doping rules should choose sports nutrition products that have undergone an appropriate banned-substance testing programme.

Healthspan Elite Energy Gels are certified and independently batch tested through the Informed Sport programme. They are tested by LGC's sports anti-doping laboratory for a wide range of substances prohibited in sport.

Consume one to three sachets per hour of exercise, or as advised by your nutritionist. Consumption should not exceed five sachets daily.

The gels do not need to be consumed with water, but athletes should continue to follow an appropriate hydration plan. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.