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Fuel your exercise with a sports dietitian favourite supplements


Running is not just a physical activity; it's a holistic experience that requires careful attention to nutrition, hydration, and overall well-being. Among the various tools at a runner's disposal, exercise gels have become increasingly popular for providing a quick and efficient source of energy during long runs. In the UK, several prominent brands offer a diverse range of exercise gels, each tailored to meet the specific needs of runners. In this blog, we'll explore practical examples of such brands, detailing their carbohydrate content and how to use them effectively.



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Carbohydrate Content: 22 grams per gel

Usage: SiS Go Isotonic Energy Gel is designed to be consumed without water, making it convenient for runners on the go. The isotonic formula ensures quick absorption, providing a rapid energy boost during intense workouts. It's recommended to take one gel every 20-30 minutes during a run, especially in longer races or training sessions.



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Carbohydrate Content: Approximately 22-24 grams per gel

Usage: GU Energy Gels are known for their variety of flavors and consistency options. They recommend taking one gel 15 minutes before exercise and then consuming one every 30-45 minutes during prolonged activity. It's essential to drink water with GU gels to aid absorption and prevent dehydration.


Carbohydrate Content: 23 grams per gel

Usage: High5 Energy Gels provide a quick energy boost with a balanced blend of carbohydrates. It's recommended to take one gel every 20 minutes during prolonged exercise, along with water. These gels are versatile and can be used for various activities, including running, cycling, and other endurance sports.


Carbohydrate Content: 24 grams per gel

Usage: Clif Shot Energy Gels are crafted with organic ingredients and are designed for quick energy replenishment during exercise. They suggest taking one gel 15 minutes before activity and then consuming one every 30-45 minutes during prolonged exercise. Water intake is crucial for optimal absorption.


Carbohydrate Content: 25 grams per serving (scoop)

Usage: Tailwind Nutrition offers an alternative to traditional gels with their Endurance Fuel, which can be mixed with water to create a liquid energy source. The recommended dosage varies based on factors like body weight and intensity of exercise, but generally, one serving every 30 minutes is suggested. The product is versatile and can be used for both hydration and energy needs.


Carbohydrate Content: Approximately 80 grams of carbohydrates per 500ml serving (2:1 maltodextrin to fructose ratio)

Usage: SiS Beta Fuel is specifically formulated for use during longer endurance activities. It's recommended to mix one sachet with 500ml of water and consume the solution regularly during exercise. The high carbohydrate concentration is designed to help meet the energy demands of extended efforts.


Carbohydrate Content: 30 grams per gel

Usage: TORQ Gels are notable for their higher carbohydrate content. They recommend consuming one gel every 15 minutes during intense exercise or one gel every 30 minutes during moderate exercise. It's advised to wash each gel down with 300-500ml of water to aid digestion.


Carbohydrate Content: 25 grams per gel

Usage: Maurten Gel 100 stands out for its unique hydrogel technology. It turns into a gel in the acidity of the stomach, encapsulating the carbohydrates for efficient absorption. They recommend taking one gel 15 minutes before exercise and then 1-2 gels per hour during activity.


Carbohydrate Content: Approximately 24 grams per 6 chews (1 serving)

Usage: Clif Bloks Energy Chews are a chewable alternative to gels, and they provide customizable energy intake. They recommend consuming 2-3 chews every 10-15 minutes with water during activity.


Carbohydrate Content: 20 grams per gel

Usage: OTE Energy Gels offer a balanced carbohydrate profile with a mix of fructose and maltodextrin. They recommend taking one gel every 20-30 minutes during exercise, along with water. The gels are available in various flavors to cater to different taste preferences.






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