Running Gels

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Running gels are small sachets of concentrated carbohydrate you take during long runs, rides and races to keep fuel coming in. Our range is from Science in Sport (SiS): GO Isotonic Energy Gels, which are designed to be taken without water, and GO Energy + Caffeine gels for when you also want a caffeine hit.

Read the Running Gels buying guide
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Running Gels: buying guide

How gels work

The Australian Institute of Sport (AIS) describes sports gels as a highly concentrated carbohydrate source, usually 20 to 30 g per sachet, with a texture that is easy to swallow on the move. Most gels should be taken with water, but a small number labelled isotonic, such as SiS GO Isotonic, are designed to be taken without it. Each GO Isotonic gel provides 22 g of carbohydrate in a 60 ml sachet.

How much do you need?

The AIS guidance on carbohydrate during exercise:

  • Under 45 minutes: not needed.
  • 45 to 75 minutes at high intensity: small amounts, or even a carbohydrate mouth rinse.
  • 1 to 2.5 hours: 30 to 60 g per hour, or roughly one and a half to three GO Isotonic gels.
  • Longer than 2.5 to 3 hours: up to 90 g per hour.

The AIS notes that glucose-based carbohydrate above about 60 g an hour does not add benefit and can upset the gut, so check the type of carbohydrate if you plan to take more.

Caffeine gels

The AIS says some gels contain 25 to 100 mg of caffeine. SiS GO Energy + Caffeine provides 75 mg per gel in Berry and 150 mg in Double Espresso, alongside 22 g of carbohydrate. Count these with coffee and any pre-workout. For drug-tested athletes, SiS states that its products are Informed Sport approved. Choose batch-tested products like this and check with your sport.

Tips for race day

  • Practise in training first. The AIS recommends testing gels before competition and building up gradually.
  • Drink enough fluid with non-isotonic gels to reduce the risk of gut upset.
  • Protect your teeth: rinse with water afterwards and wait at least 30 minutes before brushing, as the AIS advises.
  • If you have fructose malabsorption or follow a low FODMAP diet, check the carbohydrate sources on the label.

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Related categories

Pair gels with hydration and electrolytes, or browse endurance and stamina and carbohydrate supplements.

Sources: AIS: Sports gels fact sheet; Sigma Sports: SiS GO Isotonic Gel label details; Science in Sport Australia.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Running Gels: questions and answers

How many gels do I need for a half marathon?
It depends on your time. The AIS suggests 30 to 60 g of carbohydrate per hour for efforts of one to two and a half hours. Each SiS GO Isotonic gel has 22 g, so that works out to roughly one and a half to three gels an hour. Many runners finishing in under about 75 minutes need little or none. Practise your plan on long training runs.
Do I need water with energy gels?
Most gels should be taken with water, which helps hydration and reduces the risk of stomach upset, according to the AIS. Isotonic gels are the exception: SiS GO Isotonic gels are already diluted, so you can take them without water. You still need to drink to replace fluid lost in sweat during long sessions, especially in warm Australian conditions.
How much caffeine is in a caffeine gel?
The AIS says caffeine gels usually contain 25 to 100 mg per sachet. SiS GO Energy + Caffeine has 75 mg in the Berry flavour and 150 mg in Double Espresso. That can add up quickly over a long race, so plan how many you will take and count any coffee or pre-workout as well. Try caffeine gels in training first.
Why do energy gels upset my stomach?
Common reasons are taking gels without enough fluid, taking too much carbohydrate too quickly, or not being used to fuelling during exercise. The AIS recommends testing gels in training, drinking adequate fluid and building up intake gradually to train your gut. People with fructose malabsorption or FODMAP intolerance should check the carbohydrate sources on the label.
Where can I buy energy gels in Melbourne?
You can buy SiS GO Isotonic Energy Gels and GO Energy + Caffeine gels online or in Supps247 stores around Melbourne, such as Ringwood, Carnegie and Craigieburn. Gel stock and flavours vary by store, so check the product page or call before you go, especially in race week. Online orders ship anywhere in Australia, usually in 2 to 8 business days, and orders of $99.99 or more ship free. Order early enough to test your gels on a long run before the event. Find a store near you.
What are the best energy gels in Australia for running?
The best gel is the one your stomach handles, so test it on long training runs first. SiS GO Isotonic gels give 22 g of carbohydrate and are made to be taken without water, which suits runners who do not want to carry a bottle. SiS GO Energy + Caffeine adds 75 or 150 mg of caffeine for later in a long race. For hot days or heavy sweaters, SiS GO Energy + Electrolyte gels add 118 mg of sodium per gel, plus potassium and magnesium. SiS states its products are Informed Sport approved.
Can I buy running gels online or collect them from a store?
Yes. You can buy running gels online, including SiS GO Isotonic Energy Gels and SiS GO Energy + Caffeine gels, with delivery Australia-wide in usually 2 to 8 business days and free shipping on orders of $99.99 or more. Afterpay is accepted. Click and collect is available at many stores, so check the page for your nearest one, such as Moonee Ponds, Point Cook or Clyde North in Melbourne. Order a few weeks before race day so you can test your gels on long runs.
Do energy gels have side effects?
Most runners use running gels without problems, but a few things are worth knowing. Gut upset is the most common, especially when gels are taken without enough fluid or faster than your stomach is used to. Caffeine gels add up quickly: SiS GO Energy + Caffeine has 75 mg in Berry and 150 mg in Double Espresso, and the AIS lists a faster heart rate and anxiety among caffeine's side effects and notes it can disturb sleep. Gels are sticky and sugary, so rinse your mouth with water afterwards. On short or easy runs they also add kilojoules you probably do not need.
Are energy gels different for women?
No, gels are not made differently for women, and carbohydrate targets for long runs are set in grams per hour. The International Society of Sports Nutrition suggests female athletes start at 30 to 60 g an hour, which also limits gut upset, and notes that tracking your cycle can help you spot times when your stomach is more sensitive. For caffeine gels, think about body weight: the AIS notes benefits level off at about 3 mg per kg, roughly 180 mg for a 60 kg runner. If you are pregnant or breastfeeding, Food Standards Australia New Zealand advises no more than 200 mg of caffeine a day from all sources.

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