Energy gels are a compact source of carbohydrate for longer training sessions and races. Used well, they can help you follow a planned fuelling strategy; used without practice, they can cause unnecessary stomach discomfort or leave you carrying more fuel than you need.
This guide explains when runners may benefit from energy gels, how to estimate the number required, when water matters and how to test a plan before race day.
What does an energy gel do?
Sports gels provide concentrated carbohydrate in a portable format that is easy to carry during running and cycling. The Australian Institute of Sport (AIS) classifies sports gels as an evidence-supported sports food for specific situations. A typical gel provides approximately 20–30 g of carbohydrate, although the amount varies by product, so always check the nutrition label.
Do you need a gel for every run?
No. Your likely need depends mainly on exercise duration, intensity, your pre-run meal and individual tolerance.
- Less than 45 minutes: additional carbohydrate is usually not needed.
- Approximately 45–75 minutes: small amounts of carbohydrate may be useful during sustained high-intensity exercise.
- Approximately 1–2.5 hours: AIS guidance suggests a carbohydrate target of around 30–60 g per hour.
- Longer than 2.5–3 hours: requirements can be higher and should be planned carefully, ideally with a qualified sports dietitian.
These are general sports-nutrition guidelines, not a personalised prescription.
How many energy gels should you carry?
Start with the carbohydrate target for your expected running time, then divide it by the grams of carbohydrate shown on the gel label. For example, if a product contains 25 g of carbohydrate, two gels provide 50 g. Other sources—including sports drinks, chews and food—also count toward the same hourly total.
Avoid assuming that every brand or flavour contains the same amount. Check caffeine, sodium, serving size and carbohydrate separately for each product.
When should you take the first gel?
Plan your intake before you feel completely depleted. For longer events, runners commonly spread carbohydrate across the session instead of taking several servings at once. Follow the product directions and practise the same schedule during training.
The official N8 Refuel guidance recommends one packet every hour. Treat this as the product direction rather than a universal rule: your overall plan should also account for exercise duration, other carbohydrate sources and personal tolerance.
Should you take energy gels with water?
Most concentrated gels should be taken with water or another dilute fluid. This supports hydration and reduces the overall carbohydrate concentration in the stomach. A smaller group of products is specifically formulated or labelled for use without water.
N8 Refuel is marketed as a gel that does not require water. That does not replace your hydration plan—especially in Malaysia’s warm and humid conditions. Drink according to your individual needs and the conditions, and avoid drinking excessive amounts beyond your sweat losses.
Test your race nutrition during training
- Choose a longer training session similar to your event conditions.
- Start with a conservative carbohydrate plan based on the product label.
- Record the timing, flavour, fluid intake and any stomach symptoms.
- Adjust gradually across several sessions rather than experimenting on race day.
- Carry the exact products you intend to use, including caffeinated variants if applicable.
Practising helps you assess sweetness, texture, packaging and gut comfort while running. It also shows whether you can open and consume the product comfortably at your expected pace.
A simple checklist for Malaysian runners
- Estimate how long you expect to be exercising.
- Check carbohydrate and caffeine per serving.
- Count carbohydrate from gels, drinks, chews and food together.
- Plan fluid separately; heat and humidity can change your needs.
- Test the plan more than once during training.
- Do not try a new product or much higher intake for the first time on race day.
Explore energy gels and sports fuel
Browse our energy gels and sports fuel, compare the N8 Refuel 10-pack, or start with an individual N8 Refuel sachet to test the flavour and texture during training.
Sources
This article provides general educational information. People with medical conditions, dietary restrictions or specific performance needs should seek advice from a qualified healthcare professional or sports dietitian.