Which Energy Gel & When?

With an array of energy gels on the market, athletes often ask: Which one should I use and when? To help you fuel smarter, we’ve assembled a comprehensive overview of the different gel formulas available, and exactly when each one performs best during training or competition.

Why Gel Timing Matters

Timing your energy gel intake isn’t just about convenience, it can be the difference between a strong finish and hitting the wall. As your body depletes glycogen stores, the right type of carbohydrate at the right time helps maintain intensity, delay fatigue, and avoid stomach discomfort. That’s why each gel has a specific use case depending on workout length, temperature, and mental demand.

GO Isotonic Energy Gel

The GO Isotonic Energy Gel delivers 22 g of carbohydrate from specially selected maltodextrin. The isotonic formula means it has a similar concentration to your body’s fluids, so it causes minimal stomach discomfort during exertion while delivering maximum energy absorption.

Usage:

• Ideal for endurance‑based exercise or high‑intensity sessions.
• For efforts over 90 minutes, aim to consume ~60 g carbohydrate per hour. Use this gel every ~20 minutes as a simple strategy to hit that target and keep performance elevated.
• For sessions under 90 minutes or intense interval‑based workouts: take one ~15 minutes before you start for a strong kick‑off.

GO Energy + Caffeine Gel (75 mg)

This formula builds on the GO Isotonic base but adds 75 mg caffeine. Caffeine is one of the most researched performance boosters, shown to improve alertness, concentration and sometimes endurance or sprint‑based performance.

Usage:

• For endurance events (>90 minutes): take one 75 mg caffeine gel about 1 hour before the finish to sharpen focus when fatigue starts creeping in.
• For high‑intensity workouts (<90 minutes): take one 15‑30 minutes before start.
• For team sports (rugby, football): take one at half‑time to re‑energise.

GO Energy + Caffeine Gel (150 mg)

This “double‑strength” version brings 150 mg of caffeine on the same isotonic carbohydrate base.

Usage:

• Endurance events (>90 minutes): take one ~1 hour before you are due to finish, for that last push.
• High‑intensity sessions (<90 minutes): take one 15‑30 minutes ahead of time, or at half‑time in team sports.

GO Energy + Electrolyte Gel

This gel offers 22 g of carbohydrate plus key electrolytes (lost through sweat) to support hydration. Electrolytes help your body absorb and retain fluid, especially useful when you’re sweating heavily or exercising in hot conditions.

Usage:

• Use 1–2 electrolyte gels during sessions where you are sweating heavily (e.g., hot weather).
• Still aim for ~60 g carbohydrate per hour overall. Use the electrolyte gel alongside the GO Isotonic gel (or similar) to meet both hydration and fuel needs.

Beta Fuel Dual‑Source Energy Gel

The Beta Fuel gel is optimised for endurance athletes and features 40 g carbohydrate in a 1:0.8 maltodextrin‑to‑fructose ratio. This ratio improves the percentage of ingested carbohydrate that your body oxidises (turns into usable fuel), from roughly 62 % to ~74 % compared to a 2:1 ratio.

Usage:

• Events lasting more than two hours.
• Target 80–120 g carbohydrate per hour during prolonged endurance efforts, this may mean consuming 2–3 gels each hour.
• Can be combined with other products in the Beta Fuel range to build the optimal hourly fuelling plan for your sport and duration.

Beta Fuel + Nootropics Gel

Built on the Beta Fuel base (40 g carbohydrate), this gel adds cognitive support, featuring L‑taurine (1 g), Cognizin® (250 mg), L‑theanine (200 mg) and caffeine (200 mg). The nootropic compounds are aimed at improving mental performance, attention, memory, creativity, motivation, especially useful when physical fatigue sets in and mental resilience is tested.

Usage:

• For endurance events lasting more than two hours.
• Use only one of these in the late phase of the race, within the last hour.
• Combine earlier gels from the Beta Fuel range (or equivalent) to hit your hourly carbohydrate target of 80–120 g, then finish with this gel to support both body and mind.

Mental Performance in Endurance Sports

Physical training is only half the battle in endurance sports, mental resilience is just as important. As fatigue builds, decision-making, pacing, and reaction time often decline. Nootropics like Cognizin® and L-theanine help counter mental fog, especially in ultra-distance events. These additions make the Beta Fuel + Nootropics Gel a smart final-hour strategy for athletes who want both energy and focus when it counts most.

How to Test Your Gel Strategy in Training

Never try a new gel on race day. Use training sessions, especially your long or high-intensity ones, to test timing, combinations, and tolerance. Start with one gel type and gradually layer in caffeine or electrolyte variants. Take notes on how your body responds to dial in your perfect strategy before competition day.

Summary & How to Pick the Right Gel

• Use the GO Isotonic gel as your base fuel for most training or racing.
• Use GO + Caffeine (75 mg) when you need a moderate stimulant boost; GO + Caffeine (150 mg) when you need a stronger stimulant.
• Use GO + Electrolyte when you’re sweating heavily or in hot conditions and you need to support hydration and fuel together.
• Use Beta Fuel when your event goes beyond two hours and you need higher carbohydrate loads (80–120 g/hr) and efficiency of carb use.
• Use Beta Fuel + Nootropics as your final gel in the last hour of a long event, when both physical and mental demands are peaking.

Frequently Asked Questions

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