Energy Gels Explained: Choosing The Right Fuel for Your Training and Racing

Energy gels are an efficient way to fuel high carbohydrates during training and racing, but there are so many to choose from, which one is best? In this video, Dr. Joey Wilson from TRACER Fitness (https://tracerfitness.com), covers how our bodies absorb carbohydrates, how different gel brands and products differ, and how you can systematically experiment to find what will work best for YOU.

You'll have to pay close attention to the products you're using in order to get this right. There's no shortcut! Learn the details, experiment, and use your knowledge to your advantage.

How carbs are absorbed: 0:48

How much glucose and fructose should we ingest? 2:33

What is maltodextrin? 3:50

Choosing a gel: 4:44

The details matter, don't be fooled: 6:33

Cost per carbohydrate: 7:30

Real food gels can be difficult to track: 8:09

Make your own gels: 9:30

About TRACER adaptive training programs: 11:43

Link on how to make your own energy gels.

TRACER's recommendation

1. If you're new to high carb fueling, shoot for 60 grams per hour of a 2:1 ratio gel. That's 40 grams of maltodextrin/glucose to 20 grams of fructose per hour.

2. Work your way up to being comfortable with 90 grams per hour of a 2:1 gel. That's 60 grams of glucose and 30 grams of fructose.

3. For avid athletes who push hard for long durations, going above 90 grams can be beneficial. Increase the amount of fructose by approaching a 1:1 ratio of glucose to fructose. For example, an athlete who can tolerate a 120 grams per hour should shoot for 60 grams glucose and 60 grams fructose.

4. The easiest and cheapest way to control your ratios and save money is to make your own!