What is really in your energy gel?

For many of us, energy gels are a mainstay of our fuelling—whether you’re on a long ride, or a race–they’re small, portable and packed with quick-hit carbohydrates (CHO) designed to keep us rolling with minimal digestive issues. But recent research raises some important questions: are these gels delivering what they promise? Here’s what you need to know about your go-to gels.

If you’ve been counting on gels to keep from bonking on a ride, you probably assume the calories on the label match what’s inside. However, a new study published in the International Journal of Sport Nutrition and Exercise Metabolism reveals a surprising gap.

Researchers, including exercise scientist Nick Tiller, analyzed gels from popular brands like Maurten, Honey Stinger and Spring Energy. “We found a systematic bias toward less energy and carbohydrates in the gels compared to their labels,” Tiller explains. While most of the brands fell within the 15 per cent accuracy allowed by federal regulations, researchers emphasize that brands can adhere to federal regulations and still fail to report accurate content on labels. Spring Energy gels, most notably, fell short by about 71 per cent of the promised energy and CHO content.

Why accuracy is so important

Carbohydrates are more than just calories; they’re the fuel that powers endurance performance by sparing glycogen stores, stabilizing blood sugar levels and even engaging the central nervous system. When gels don’t deliver the promised CHO content, your body is forced to compensate by tapping into glycogen stores earlier than expected. This mismatch can derail fueling plans during marathons or ultras, where precise energy management is critical.

What’s (Not) in Your Supplement?
The formal lab analysis is here. Eight brands, detailed statistics, and one extreme outlier. We found a systematic bias toward less energy and carbohydrates in the gels compared to their labels.

Journal link: https://t.co/AmmnZeKVYx… pic.twitter.com/3z8t1ExnKz

— Nick Tiller, Ph.D. (@NBTiller) December 5, 2024

The study also highlighted potential clinical risks. For cyclists that may be managing medical conditions like hypoglycemia, discrepancies in CHO content could lead to unexpected and dangerous blood sugar drops.

How to choose wisely

So, how can you ensure that your gel is working? Start by researching brand transparency and quality control. Products that undergo independent testing or are recommended by trusted sports nutritionists tend to be more reliable. Anecdotal evidence from athletes also suggests paying attention to the gel’s texture and taste and how it sustains energy levels during rides.

Experiment with different brands when you’re out on the bike. If a gel consistently leaves you feeling drained earlier than expected, it may not be providing the energy or nutrients it claims. Maurten and Precision Fuel, for example, have reputations for more consistent CHO delivery, but finding what works for you is key. And always test new products during training, not race day. Researchers suggest that if a gel isn’t sustaining you as you expected, it might be worth recording your perceived energy levels rides and even monitoring blood glucose concentrations with a point-of-care handheld device if you have access to one.