Fueling Your Training and Racing: How to Choose the Right Energy Gels and Bars for Endurance Sports

Training and racing long distances require a lot of energy and proper fueling. Your body relies mostly on carbohydrates and fat for fuel to sustain exercise for extended durations. Energy gels and bars are an efficient way to fuel the distance, but they are not all the same. We will discuss some things to consider when choosing the right energy gels and bars for endurance sports.

Type of Fuel Source

Whether you opt for an energy gel, bar, or combination of both, it is important to read the label and check for the sources of sugar (carbohydrate) and amount of fat and protein in the product. Gels are a quick energy source of sugar, and bars usually contain a slower energy source as a combination of sugar, fat, and protein.

Most gels and bars contain a single or mixed source of sugar as fructose, maltodextrin, glucose, sucrose, dextrose, or starches. Individual tolerance varies, so try different products during training before race day.

Amount of Carbohydrate

Different types of sugar are absorbed differently and at different rates. Taking in too much or not enough can both lead to GI distress—which is something we all want to avoid during training and on race day. No, thank you!

Aim for 30-90 grams of carbohydrates per hour, or work with a sports dietitian to determine your individual needs.

When choosing energy gels, look for a product that contains multiple sources of sugars that include fructose. This is likely not a problem if you use bars or a combination of gels and bars but always check the ingredient list.

Additives

Endurance athletes often train for improved health and as a recreational or competitive outlet. Although a food-first approach is becoming more popular, it is difficult to avoid using portable sports products such as energy gels and bars.

Food additives are commonly added to processed foods, including energy gels and bars. Additives such as artificial food colors and sweeteners have been linked to chronic disease and negatively impact health. If you are sensitive to certain food additives or want to minimize them in your training diet, check the ingredient list on the package or talk to a sports dietitian to help you find products that fit your health and training needs.

Taste & Texture

Let’s be honest: you can stock up on all the ‘right’ carbohydrate sources, amounts, and additive-free (if that’s your thing), but at the end of the day, if you do not like the taste or texture, you will likely not use it during training or a race. Although, of course, there are athlete exceptions here!

Try different products and experiment with different combinations that match your individual needs and taste preferences. This will make fueling more enjoyable and sustainable, which is even more important when you are out there for many hours at a time.

Third-Party Testing

Finally, third-party testing is a safety net to ensure confidence that the product label is accurate and does not contain banned substances. This can help you avoid GI distress, other unwanted side effects, and positive drug testing at an event.

Look for products that are Informed Sport or NSF Certified for Sport. Both certifications test every batch, but only NSF Certified for Sport is recognized by Ironman.

That’s a Wrap

Every athlete has different needs, preferences, and tolerance. Create a fueling plan with this framework, or work with a sports dietitian 1-1 to dial it all in. Energy gels and bars can help you sustain energy and avoid injury, whether on the trail or road racing. Make sure that you are fueling your training and racing properly so you can perform strong and long!