A gel is an easy-to-digest, thick source of carbohydrates. It is contained in a small packet for convenient energy during prolonged exercise. Athletes squeeze the gel into their mouths and normally follow with water.
Gels contain 20–30 grams of carbohydrates in the form of glucose, fructose, or maltodextrin. They also contain electrolytes and, at times, caffeine. The gels provide rapid energy in the form of glucose to prevent fatigue and maintain stable blood sugar. Gels are thick and, as such, delay emptying from the stomach, so athletes must practice when and how to take them during training. Gels form a crucial component of running, cycling, and triathlon nutrition to ensure optimal performance.
