Sports and energy
Carbohydrate gels
Also called: energy gels, maltodextrin
Quick sugars for long exercise.
- Why people take it
- Endurance over 60–90 minutes.
- What the evidence says
- Good evidence for long events.
- How it is usually taken
- Usually 30 to 90 g of carbohydrate per hour in events lasting over 60 to 90 minutes, with water.
- Be careful
- Not needed for short workouts; high in sugar.
- Medicines it can interact with
- People with diabetes should count them.
Other sports and energy
Common questions
What is Carbohydrate gels?
Quick sugars for long exercise.
Why do people take Carbohydrate gels?
Endurance over 60–90 minutes.
Does Carbohydrate gels work?
Good evidence for long events.
How much Carbohydrate gels do people take?
Usually 30 to 90 g of carbohydrate per hour in events lasting over 60 to 90 minutes, with water.
Is Carbohydrate gels safe?
Not needed for short workouts; high in sugar.
Does Carbohydrate gels interact with medicines?
People with diabetes should count them.
Sources and further reading
Last reviewed 31 October 2026. Written by Satya Babu.
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