Race Nutrition Guide
Comprehensive nutrition strategies for triathletes, with practical tips and best practices for beginners and intermediates.
Energy Gels - Complete Guide
What Are Energy Gels?
Energy gels are concentrated sources of carbohydrates designed for rapid digestion during exercise. They typically contain 20-30g of carbs per packet in the form of maltodextrin, fructose, or glucose, often with added electrolytes, caffeine, and sometimes amino acids. Their semi-liquid form makes them faster to digest than solid foods, providing quick energy to working muscles.
Do's
- Practice with gels during training sessions before using in races
- Take with water (not sports drinks) to aid proper absorption
- Time gels 15-20 minutes before you anticipate needing energy
- Use caffeine strategically - save for later parts of the race
- Space gels 30-45 minutes apart (depending on product)
Don'ts
- Don't try new gels on race day - different flavors can cause unexpected GI issues
- Don't take multiple caffeinated gels in a short timeframe
- Don't consume with high-fiber foods or high-fat foods during a race
- Don't take without water - can cause dehydration and GI distress
- Don't rely solely on gels for longer events - mix with solid nutrition
Best Practices for Beginners
- Start with half a gel during training to test tolerance
- Choose milder flavors like vanilla or citrus as they tend to be easier on the stomach
- Aim for lower caffeine content initially (0-25mg per gel)
- For Sprint and Olympic distance, 1-3 gels total is typically sufficient
- Practice taking gels while moving - try squeezing some into a small soft flask for easier consumption
Gel Alternatives
If you find gels difficult to tolerate, consider these alternatives:
Energy Chews
Gummy-like texture, easier to portion, but requires more chewing
Sports Drinks
Combined hydration and carbs, but lower carb concentration
Energy Bars (on bike)
More satisfying, but slower to digest - best during cycling
Liquid Carb Mixes
Customizable concentration, good for sensitive stomachs
Try a calculator
- Race Nutrition Planner
Turn these tips into a personalised race-day plan.
- Carb Timing Calculator
See exactly when to take each gel during your race.
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