Energy gels are one of the most commonly used strategies by endurance athletes to maintain carbohydrate availability during training sessions and competitions. However, many athletes still use the same gel throughout their entire preparation cycle without considering that different phases of training may require different nutritional strategies.
Testing different gels throughout the training cycle can help athletes better understand their gastrointestinal tolerance, their energy needs, and the most efficient fueling strategy for race day.
In this article, we explain why this practice can be important and how to test these strategies in a structured way.
Why test different gels during the training cycle?
During training, athletes are not only developing physical conditioning. They are also training their nutritional strategy.
This includes evaluating:
• gastrointestinal tolerance
• flavor and texture preference
• carbohydrate intake per hour
• the body's response to caffeine
• sodium and electrolyte needs
By testing different energy gel options during training sessions, athletes can reduce the risk of unexpected issues during competition.
Gastrointestinal adaptation is also part of training
One of the main reasons to test different gels is gastrointestinal adaptation.
When athletes begin consuming higher amounts of carbohydrates during exercise, the intestine needs to adapt in order to absorb these nutrients efficiently.
This process is known as gut training, a concept that has become increasingly discussed in sports nutrition.
Training sessions that include planned carbohydrate intake help improve absorption capacity and reduce the risk of symptoms such as:
• nausea
• bloating
• abdominal discomfort
• reduced energy intake in the later stages of a race
Different gels may serve different nutritional strategies
Not all energy gels have the same role within a race fueling strategy.
Some variations may include:
Higher carbohydrate gels
These can be useful when the athlete needs to reach higher carbohydrate intake rates per hour.
Caffeine gels
These may be used at specific moments during a race to improve focus, perceived effort, and performance.
Higher sodium gels
These can support electrolyte replacement, especially during long events or competitions held in hot environments.
Testing these variations during training allows athletes to understand which combination works best for them.
Training is the best time to experiment
Race day is not the ideal time to test a new nutritional strategy.
During the training cycle, athletes have the opportunity to test different intake protocols, evaluate their body's response, and make adjustments before competition.
Some important questions that can be answered during these tests include:
• what amount of carbohydrate per hour is best tolerated
• at which moments during the activity the gel is easiest to consume
• whether caffeine improves performance or causes discomfort
• whether there are preferences for certain flavors or textures
These insights help build a safer and more efficient nutrition plan.
How to test energy gels during the training cycle
A simple approach is to include nutritional testing during longer or more race specific training sessions.
Some strategies include:
• testing different carbohydrate intake amounts per hour
• alternating between gels with and without caffeine
• evaluating intake during different exercise intensities
• simulating exactly the fueling strategy planned for race day
Recording these experiences can also help athletes or sports nutritionists refine the strategy throughout the training cycle.
Conclusion
Testing different energy gels during the training cycle can be an important strategy to optimize performance and reduce gastrointestinal issues during races.
Just like physical training, nutrition also needs to be practiced and adjusted throughout the preparation period.
By experimenting with different carbohydrate amounts, caffeine variations, and electrolyte strategies, athletes can build a more efficient, personalized nutrition plan that matches the demands of competition.
References
Cao W, He Y, Fu R, Chen Y, Yu J, He Z (2025). Carbohydrate Supplementation Approaches and Strategies for Optimizing Performance in Elite Long Distance Endurance Athletes. Nutrients, 17(5), 918. DOI: https://doi.org/10.3390/nu17050918
