Energy Gels
Check out our energy gels for a super-convenient way to boost your carbohydrate intake during prolonged endurance exercise. They can be consumed on the go, so you barely have to stop training!
Shop Energy Gels at Myprotein
Energy gels are the go-to fuelling format for athletes who need fast-acting carbohydrates without the bulk of solid food. Compact, portable, and designed to be consumed on the move, they deliver a precise hit of carbohydrates straight when you need it most — whether you're mid-run, mid-ride, or deep into a long training session. Carbohydrates contribute to the recovery of normal muscle function after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle.1
The range at Myprotein covers everything from pure carbohydrate gels to pre-workout gel formats with caffeine, so whether you're chasing a PB or just want to stay consistent through long training blocks, there's a format built for how you train.
Who Energy Gels Are For
Running gels are built for endurance athletes — runners, cyclists, triathletes, and anyone covering distance or duration where glycogen depletion becomes a real factor. If your sessions regularly push past 60–90 minutes, energy gels are the kind of tool that experienced athletes use to keep pace without stopping to eat.
They're also a smart choice for anyone training at high intensity who wants a clean, controlled carbohydrate source that won't sit heavy. The gel format means there's no prep, no mess, and no guesswork — just a measured dose of carbohydrates in a format your body can get to work with quickly.
When to Use Energy Gels
Timing matters with energy gels. Most athletes use them during prolonged endurance exercise — typically every 30–45 minutes once a session extends beyond the 60-minute mark. Taking one too early adds little benefit; leaving it too late means you're already running low. Finding your personal fuelling window through training is part of dialling in your race-day strategy.
For pre-workout gel formats containing caffeine, like THE Pre Workout Gel, timing shifts slightly — most athletes take these around 15–30 minutes before training begins. Always take gels with water to support absorption, and practise your fuelling strategy in training before race day so nothing catches you off-guard.
Energy Gels Benefits
Fast-Acting Carbohydrates On the Go
Energy gels pack a meaningful carbohydrate dose into a format you can consume mid-stride. THE Energy Gel delivers 30g of fast-acting carbohydrates per serving, using a 2:1 maltodextrin to fructose ratio — a dual-source approach that allows the body to absorb carbohydrates via multiple pathways simultaneously, which is why this format is so widely used in endurance sport.
Electrolyte Delivery During Exercise
Some gels go beyond carbohydrates alone. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise2 and contribute to the maintenance of endurance performance during prolonged endurance exercise.3 For long-duration events, a gel that combines both carbohydrates and electrolytes covers more bases in a single serving.
No Prep, No Mess, No Guesswork
The gel format is one of the most practical fuelling solutions available for athletes. There's nothing to weigh, mix, or prepare — tear the sachet, consume, and keep moving. Each gel contains a fixed dose of carbohydrates, so you always know exactly what you're taking in, which makes it straightforward to build a consistent race-day nutrition plan around.
Options for Different Training Demands
Not every session has the same requirement. A long Sunday run calls for carbohydrate-focused fuelling, while an intense early-morning workout might call for something with caffeine in the mix. Having both formats available means you can match your gel to what the session actually demands, rather than using a one-size-fits-all approach.
Popular Picks
THE Energy Gel | Carbohydrate & Electrolyte Gel — Built for endurance athletes who need rapid refuelling on the move, THE Energy Gel packs 30g of fast-acting carbohydrates alongside electrolytes including magnesium into a single convenient serving.
THE Pre Workout Gel — If you want a no-fuss way to get 200mg of caffeine before training, THE Pre Workout Gel delivers it in a portable gel format that increases endurance capacity.
Collagen Protein Powder — With up to 26g of hydrolysed collagen peptides per serving — covering the Type I and III forms most abundant in skin and connective tissue — Collagen Protein Powder is the straightforward choice for anyone prioritising collagen intake.
FAQs
What are energy gels and how do they work?
Energy gels are concentrated carbohydrate supplements in a portable gel format, designed to be consumed quickly during or before exercise. They typically contain fast-digesting carbohydrates — often a blend of maltodextrin and fructose — which use different intestinal transport pathways, allowing for higher carbohydrate uptake than a single carbohydrate source alone. They're consumed without chewing and are designed to be washed down with water.
When should I take energy gels for running?
Most runners take an energy gel every 30–45 minutes during sessions lasting longer than 60–90 minutes. Starting too early in a run adds little benefit, so the general approach is to wait until you're into the effort before taking your first gel. Always take running gels with water rather than another sports drink to avoid consuming too much sugar at once. Practise your fuelling strategy in training before using it on race day.
What's the difference between an energy gel and a pre-workout gel?
A standard energy gel — like THE Energy Gel — is built around carbohydrates and electrolytes for fuelling during prolonged exercise. A pre-workout gel, like THE Pre Workout Gel, is formulated differently, containing 200mg of caffeine per serving and designed to be taken before training rather than during it. The right choice depends on what your session needs: endurance fuelling mid-activity, or a caffeine-containing format to take beforehand.
How many energy gels should I take during a marathon?
Most marathon runners aim for one gel every 30–45 minutes from around the 45-minute mark, which typically works out at four to six gels across a full race depending on pace and duration. Individual tolerance varies, so it's worth trialling your fuelling plan during long training runs rather than experimenting for the first time on race day. Getting comfortable with the taste and timing of your gels in training makes race-day execution much simpler.
Do I need to take energy gels with water?
Yes — taking energy gels with water is strongly recommended. Water helps the carbohydrates absorb efficiently and reduces the likelihood of gastrointestinal discomfort. Avoid washing gels down with a sports drink or concentrated carbohydrate drink at the same time, as combining too many carbohydrates at once can cause stomach issues, particularly at race pace.
What's in an electrolyte gel?
An electrolyte gel combines carbohydrates with key electrolytes — typically sodium and sometimes potassium and magnesium — in a single portable serving. This format is particularly relevant for longer events or hot conditions where sweat losses are higher. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise2 and contribute to the maintenance of endurance performance during prolonged endurance exercise.3
Are Myprotein energy gels suitable for cyclists as well as runners?
Absolutely — energy gels aren't sport-specific. Cyclists, triathletes, and anyone engaging in prolonged endurance training use them in exactly the same way as runners. The portable format makes them easy to carry on a bike ride, and the fast-acting carbohydrate delivery is just as relevant for long climbs or sustained efforts on the road as it is for a long run.
Who develops Myprotein's energy gels?
Myprotein's energy gels are developed by Myprotein's expert nutritionists, who formulate each product with performance athletes in mind. The formulations are built around the practical demands of training and racing — from carbohydrate ratios to electrolyte inclusion — so you're getting products designed with real athletic application, not just general wellness, at their core.
Which energy gel should I choose?
If you're fuelling during prolonged endurance exercise, THE Energy Gel is the one to reach for — it delivers 30g of fast-acting carbohydrates per serving with a 2:1 maltodextrin to fructose ratio, making it a strong choice for running, cycling, or triathlon. If you're looking for a caffeine hit before an intense training session, THE Pre Workout Gel with 200mg caffeine per serving is the better fit. Match the gel to the session.
Can I use sports energy gels for sports other than running and cycling?
Sports energy gels are used across a wide range of endurance and high-intensity sports — from football and rugby to rowing, swimming, and team sports with extended playing times. Any sport with sustained duration or repeated high-intensity efforts is a context where fast-acting carbohydrates become relevant. The gel format is particularly practical for sports where stopping to eat solid food isn't realistic.
1. Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle.
2. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise.
3. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise.