What Nobody Tells You About Cycling Gels (Until You Bonk at Mile 50)
Cycling nutrition has gotten complicated with all the gel brands and formulation debates flying around. As someone who learned the hard way—including a memorable bonk where I had to sit on a curb for 20 minutes because I’d completely miscalculated my fueling—I learned everything there is to know about keeping your legs turning on long rides. Today, I will share it all with you.
The Basic Deal With Energy Gels
That’s what makes gels endearing to us endurance cyclists—they’re concentrated carbohydrates in a form you can actually consume while riding at 20mph. No chewing required, no wrapper wrestling, just rip and squeeze.
Each little packet contains around 20-25 grams of carbs in the form of simple sugars. Your body breaks these down into glucose almost immediately. When your glycogen stores are running low after an hour or two of effort, that quick hit of sugar keeps everything firing.
When You Actually Need Gels
Here’s the thing most people get wrong: you don’t need gels for a 30-minute commute or casual coffee ride. Your body has enough stored glycogen for about 90 minutes of moderate effort. Gels matter when you’re going longer or harder than that.
The rough guideline is one gel every 45 minutes to an hour during extended rides. But here’s what experienced riders know: you need to start eating BEFORE you’re hungry. Once you feel bonky, you’re already behind and playing catch-up. Start fueling around the 45-minute mark and keep it steady.
Probably should have led with this section, honestly. Timing matters more than brand choice. Get the timing right with any decent gel and you’ll feel fine. Get it wrong with the fanciest gel on the market and you’ll still bonk.
What’s Actually In These Things
Most gels are basically maltodextrin (a complex carb that absorbs fast) mixed with glucose and/or fructose. The fancier science involves using both glucose and fructose because your body absorbs them through different pathways—theoretically letting you take in more carbs per hour without stomach issues.
Beyond the sugars, common additions include:
- Sodium: Replaces what you’re sweating out. Critical on hot days.
- Caffeine: Some gels pack 50-100mg per packet. Nice boost but easy to overdo.
- BCAAs: Amino acids for muscle support. Debatable benefit during riding.
The Gel Types That Actually Matter
Standard gels: Just carbs. Simple, effective, cheap. Works for most people most of the time.
Isotonic gels: Pre-mixed with the right water ratio so you don’t need to chase them with liquid. SIS makes the popular ones. Great if drinking while riding is awkward for you.
Caffeinated gels: Save these for late in long rides or racing. Having 3-4 caffeinated gels in a row leads to jittery misery.
Brand Breakdown (No Fluff)
GU: The ubiquitous choice. Huge flavor selection. Consistent texture. Available everywhere. Nothing wrong with them.
SIS (Science in Sport): Those isotonic gels that go down like slightly thick water. No stomach issues for most people. Pricier but worth it if digestion is your problem.
Maurten: The fancy hydrogel stuff. Genuinely easier on the stomach for many riders, but costs more than twice as much. Worth trying if standard gels give you problems.
Clif Shot: Organic ingredients if that matters to you. Thicker consistency that some love and some hate.
Hammer: Uses complex carbs instead of simple sugars. Better for ultra-endurance where sugar spikes become a problem.
The Stomach Problem Nobody Wants to Discuss
Let’s be real: gels can wreck your stomach. That’s the main complaint, and it’s legitimate. GI distress—bloating, cramping, urgent bathroom needs—is common enough that entire product lines exist to solve it.
Some tips that actually help:
- Always take gels with water. Always. The exceptions are specifically labeled isotonic gels.
- Practice in training. Never debut a new gel on race day.
- Slow down if you’re having issues. Hard efforts divert blood from your gut, making digestion harder.
- Try different brands. What destroys one person’s stomach works fine for another.
Real Food vs. Gels
Gels aren’t the only option. On longer, steadier rides, real food works great—bananas, fig bars, rice cakes, whatever you can tolerate. It’s cheaper and sometimes more satisfying.
But gels have their place: when you’re going hard and can’t spare attention for chewing, when your stomach is already sketchy and liquid calories are all you can handle, when you need to grab fuel without slowing down.
Most experienced riders use a mix. Real food early, gels for convenience later or during intense efforts.
The Money Reality
Gels add up fast. At $2-3 each, a long ride might cost $10-15 in nutrition alone. Multiply that by training volume and it gets expensive.
Cost-saving options:
- Buy in bulk—most brands sell 24-packs at significant discount
- Make your own from maple syrup, honey, and salt (recipes exist online)
- Mix gels with cheaper options like dates or dried fruit
How to Carry and Use Them
Jersey pockets work fine for most people. Some riders tape gels to their top tube for easier access during racing. Saddle bags work but add a step to retrieval.
The technique: rip the top off (teeth work), squeeze the gel into your mouth, pocket the empty wrapper (don’t litter), chase with water, continue riding. Gets automatic with practice.
Final Thoughts From the Trail
Gels are just one tool in the nutrition toolkit. They work great for what they’re designed for—quick, convenient carbs during hard or long efforts. They’re not magic, they won’t fix bad training, and they’re not necessary for casual riding.
Start with something basic and affordable. Figure out your timing. Practice in training. Adjust based on what your stomach tells you. The right gel is whatever keeps you fueled without GI drama—and that varies by person.
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