What Are the Best Energy Gels for Cycling? 6th Oct 2026 Facebook Email Print X Pinterest The best energy gels for cycling depend on where you are in the ride, not a single “best” product. GO Plus Isotonic Energy Gel (22g carbohydrate) suits steady early fuelling, BETA FUEL Gel (40g dual-source carbohydrate) covers longer or harder efforts past 2 hours, and the electrolyte and caffeine variants address heat, sweat, and late-ride fatigue specifically. Performance Solutions team, which develops the range, builds each variant around a specific stage of the ride rather than one all-purpose formula. Key Takeaways Isotonic gels suit early, steady fuelling; dual-source BETA FUEL gels suit rides beyond 2 hours. GO Plus Caffeine Gel (75mg) and BETA FUEL + Nootropics Gel (200mg) can total 275mg of caffeine if both are used in one ride. AIS guidance places effective caffeine doses at 2 to 3mg/kg of body mass. Electrolyte gels combine carbohydrate with sodium, potassium, and magnesium for hot or sweaty conditions. Informed Sport status should always be verified for the exact product and batch before use. A long ride rarely needs just one type of fuel from start to finish. What works in the first hour usually isn't what's needed in hour four. Below is how SiS AU's six-gel range maps onto that. Compare SiS AU Energy Gels at a Glance Gel Carbohydrate Extras Best For GO Plus Isotonic Energy Gel 22g None, isotonic, no water needed Early, steady fuelling GO Plus Caffeine Gel 22g 75mg caffeine Mid-to-late focus BETA FUEL Gel 40g Dual-source, 1:0.8 ratio Long or hard efforts, over 2 hours BETA FUEL + Nootropics Gel 40g 250mg Cognizin Citicoline, 1g L-Taurine, 200mg caffeine, 200mg L-Theanine Very long rides, mental fatigue GO Energy + Electrolyte Gel 22g Sodium, potassium, magnesium Warm or sweaty rides BETA FUEL + Electrolyte Gel 40g 200mg sodium Long, hot rides needing carbs and hydration What Are Energy Gels and How Do They Work? Energy gels are concentrated carbohydrate sources, typically maltodextrin or a maltodextrin-fructose blend, designed to be consumed quickly during exercise. The Australian Institute of Sport lists sports gels as a recognised Group A sports food, alongside sports drinks and bars, for their evidence base in delivering fast-acting carbohydrate during prolonged exercise. How Should You Fuel Early in a Ride? GO Plus Isotonic Energy Gel provides 22g of carbohydrate from a single maltodextrin source. Because it's isotonic, it doesn't need extra water to be absorbed comfortably, which suits the first hour or two of a ride when steady, easily digested energy is the priority. When Should You Use a Caffeine Gel? GO Plus Caffeine Gel adds 75mg of caffeine to the same 22g carbohydrate base, best introduced once concentration starts to slip, typically mid-to-late in a longer ride. The Australian Institute of Sport places effective endurance doses at 2 to 3mg/kg of body mass, a figure worth tracking across the whole ride rather than per gel. How Much Carbohydrate Do You Need for Long or Hard Rides? BETA FUEL Gel delivers 40g of dual-source carbohydrate in a 1:0.8 maltodextrin-to-fructose ratio, built for exercise beyond 2 hours as part of an 80 to 120g per hour strategy. This is the option for rides where a 22g gel can't keep pace with what's being burned. What Helps on Very Long Rides Beyond Fuel Alone? BETA FUEL + Nootropics Gel pairs the same 40g dual-source carbohydrate with 250mg Cognizin Citicoline, 1g L-Taurine, 200mg caffeine, and 200mg L-Theanine, positioned for late-stage mental fatigue on very long rides. Since it carries 200mg of caffeine, it counts toward the same daily total as any caffeine gel used earlier, and the label caps it at one serving per day. Which Gel Works Best in Hot or Sweaty Conditions? GO Energy + Electrolyte Gel (22g carbohydrate) and BETA FUEL + Electrolyte Gel (40g carbohydrate, 200mg sodium) combine energy with sodium, potassium, and magnesium in one product, simplifying ride nutrition on hot days rather than managing separate fuel and electrolyte products. Science in Sport states that its Australian products are Informed Sport registered; verify the exact product and batch before use. Full details are on the health, safety, and TGA compliance page. How Much Caffeine Is Too Much on One Ride? Combining a caffeine gel and a nootropics gel in the same ride isn't something to plan around, it's something to avoid. GO Plus Caffeine Gel (75mg) and BETA FUEL + Nootropics Gel (200mg) together total 275mg of caffeine before coffee or anything else, and the Nootropics gel is labelled for a maximum of one serving per day on its own. Sports Dietitians Australia's commonly-cited safe-use guidance caps a single dose at around 200mg at one time, and AIS places the effective performance range at 2 to 3mg/kg of body mass, well under what two full-strength caffeine gels stacked together would deliver for most riders. Pick one caffeine source for the ride rather than both, and keep the Nootropics gel to its labelled one-serving-per-day limit. If you're unsure what suits your own training, a sports dietitian can help you set a personal caffeine plan. Ready to Build Your Ride Nutrition? Shop the full energy gel range and build a fuelling plan around each stage of your ride. Still not sure which combination suits your riding? Contact the team for guidance. Frequently Asked Questions How Often Should I Take an Energy Gel During a Long Ride? Every 30 to 45 minutes is a common starting point once you're past the first hour, adjusted to reach your target carbohydrate intake for the ride. Can I Use Different SiS Gels in the Same Ride? Yes. A common approach is isotonic early, higher-carb BETA FUEL later, and an electrolyte gel if it's hot, but stick to one caffeine source across the ride rather than combining the caffeine gel and the Nootropics gel. Do I Need Water With Energy Gels? GO Plus Isotonic Energy Gel is designed to be taken without extra water. BETA FUEL Gel and its variants are higher in carbohydrate concentration, so a mouthful of water alongside can help with comfort, though this comes down to individual tolerance. Can I Take Two Energy Gels at Once for a Bigger Carb Hit? Yes. Some riders combine a BETA FUEL Gel with a GO gel to hit a higher carbohydrate target in one go rather than spacing single gels evenly. This comes down to gut tolerance, so trial it in training first. Should I Use BETA FUEL Gel or the Nootropics Version? Both provide the same 40g dual-source carbohydrate base. The Nootropics version suits longer or more mentally demanding rides, where focus matters as much as fuel; otherwise the plain BETA FUEL Gel does the same energy job without the added caffeine. Are Electrolyte Gels a Replacement for Electrolyte Powder? Not quite. Electrolyte gels combine a smaller amount of carbohydrate and electrolytes in one convenient pack for use during a ride, while electrolyte powder is mixed into a full bottle and manages a larger fluid volume over a longer period. Facebook Email Print X Pinterest