NutritionAnswer

WHAT ARE THE BEST ENERGY GELS FOR CYCLING?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

The best energy gels for cycling deliver 25-45g of carbohydrates per serving using a glucose-fructose blend that maximises absorption. Maurten Gel 100 (25g carbs, hydrogel technology) leads for stomach tolerance. SiS Beta Fuel (40g, 1:0.8 ratio) packs more carbs per gel. Precision Fuel PF 30 (30g, mild flavour) is a reliable mid-range option. The choice depends on your target intake rate, taste preference, and gut tolerance — all three brands use dual-source carbohydrates. Budget options like HIGH5 and OTE perform well at lower price points. Test any gel in training before racing with it.

KEY TAKEAWAYS

Dual-source gels (glucose + fructose) absorb faster and cause less GI distress than glucose-only products.
Maurten's hydrogel technology encapsulates carbohydrate, reducing stomach acid interaction and improving tolerance at high intake rates.
SiS Beta Fuel delivers 40g of carbs per gel — twice the content of standard gels — reducing the number of gels needed per hour.
Price ranges from £1-3 per gel; buying in bulk reduces cost significantly for riders who train and race with high carb intake.

WHO THIS IS FOR

IS THIS YOU?

Riders overwhelmed by the number of gel brands on the market

You want a clear recommendation based on carbohydrate content, absorption science, and real-world tolerance rather than marketing claims.

Cyclists experiencing stomach problems with their current gels

You have been using gels but suffer from bloating, nausea, or cramping during long rides and want to find a product that agrees with your gut.

THE ROADMAN VIEW

The gel market has exploded and most of the marketing is noise. What actually matters is three things: carbohydrate content per gel, whether it uses dual-source carbs, and whether your stomach tolerates it. Everything else — packaging, consistency, added electrolytes, fancy branding — is secondary.

From what riders on the podcast and in the community report, Maurten sits at the top for tolerance but costs the most. SiS Beta Fuel is the efficiency pick because 40g per gel means fewer packets to carry and open. For riders on a tighter budget, HIGH5 and OTE use the same dual-source formulations at a lower price point and work perfectly well.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Prof Asker JeukendrupSports nutrition researcher, pioneer of dual-source carbohydrate research
The composition of the gel matters more than the brand. Any gel delivering glucose (or maltodextrin) plus fructose in approximately a 2:1 or 1:0.8 ratio will maximise carbohydrate oxidation rates. The hydrogel concept used by Maurten may reduce gastric emptying time and improve tolerance at very high intake rates, though the carbohydrate delivery mechanism is ultimately the same. Riders should choose based on tolerance and convenience rather than marketing narratives.

PRACTICAL APPLICATION

DO THIS WEEK

Match your gel choice to your hourly carb target
If you are targeting 60g of carbs per hour, you could use two standard 25-30g gels, or one SiS Beta Fuel (40g) plus a carbohydrate drink (20-25g). Work backwards from your hourly target to determine how many gels you need per hour, then choose the product that makes that practical.
Test at least three brands in training before committing
Buy sample packs or individual gels from three different brands. Use each on a separate training ride at your target intake rate. Note taste, texture, stomach response, and whether you could sustain that intake for 3-4 hours. The gel that causes the least GI distress and is palatable over hours is your winner — not the one with the best reviews.
Factor in cost per gram of carbohydrate
A rider consuming 80g/hr over a four-hour ride uses 320g of carbs. Calculate the cost of delivering that through each brand. Bulk buying typically drops the cost by 20-30%. At high intake rates, gel cost becomes a meaningful training expense, and cheaper brands with the same dual-source formulation can save significant money over a season.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEChoosing gels based on taste rather than carbohydrate composition.
FIXTaste matters for compliance, but the first filter should be carbohydrate source. Ensure the gel uses glucose (or maltodextrin) plus fructose. Single-source glucose gels cap your absorption at ~60g/hr regardless of how many you eat.
MISTAKEUsing a new gel brand for the first time on race day.
FIXAlways test new products in training. GI tolerance varies between individuals, and discovering your stomach rejects a product mid-race can ruin the event.
MISTAKENot consuming enough water with concentrated gels.
FIXMost gels require 150-200ml of water to assist absorption. Taking gels without water slows gastric emptying and increases the risk of stomach problems. Isotonic gels (like Maurten) require less water but still benefit from a sip.

FAQ

FREQUENTLY ASKED QUESTIONS

Are expensive gels actually better?

Not necessarily. Maurten's hydrogel technology offers a genuine tolerance advantage at very high intake rates (90g/hr+), but for riders targeting 60-80g/hr, a £1.20 HIGH5 gel with the same dual-source carbohydrate delivers the same fuel as a £3 Maurten. Pay for the formulation, not the branding.

Can I make my own energy gels?

Yes. Homemade gels using maltodextrin powder and fructose mixed with water and flavouring (lemon juice, honey) work well. A typical recipe is 30g maltodextrin + 15g fructose dissolved in a small amount of water. The cost is a fraction of commercial products, though the convenience of pre-packaged gels has value on longer rides.

Do caffeine gels work better?

Caffeine improves endurance performance by 2-4% and reduces perceived effort. Caffeinated gels are useful in the second half of a long ride or race. Limit caffeine gels to 1-2 per ride (typically 30-50mg caffeine each) and avoid them in the final hour if you have trouble sleeping post-ride.