You are organizing your nutrition strategy for a long training session or race, and a common question arises: what is the best option to provide energy during exercise?
The answer may be surprising. There is no universally superior format. In practice, liquid carbohydrates, gels, and solid foods each have advantages and limitations, and the best choice depends on the duration of the activity, exercise intensity, gastrointestinal tolerance, and even the athlete's personal preferences.
More important than choosing a single format is understanding when each one may be most useful.
Before Choosing, Understand the Goal
During prolonged exercise, the primary goal of carbohydrate supplementation is to provide a continuous source of energy to help sustain performance.
The body does not distinguish whether the carbohydrate comes from a sports drink, an energy gel, or a solid food. What truly matters is the amount consumed, the intestine's ability to absorb it, and the athlete's tolerance during exercise.
For this reason, the better question may not be "Which one is best?" but rather "Which one works best for me and for my race?"
When Liquid Carbohydrates Tend to Work Best
Liquid carbohydrates are often an excellent option for athletes who want to combine hydration and energy delivery within a single strategy. Since the carbohydrates are already dissolved in the beverage, consumption is typically simple and comfortable during exercise.
Main advantages:
• provide carbohydrates and fluids simultaneously
• may contain electrolytes in the formulation
• easy to consume during exercise
• support hydration in hot environments
• allow frequent intake in small amounts
Potential limitations:
• may not provide enough carbohydrates when used alone during very long events
• depend on the volume of fluid consumed
• highly concentrated solutions may not be well tolerated by some athletes
The Role of Gels in Endurance Events
Energy gels have become one of the most popular strategies among endurance athletes for a simple reason: convenience. They allow athletes to carry large amounts of carbohydrates in a very small space and make it easier to plan carbohydrate intake during competition.
Main advantages:
• high carbohydrate concentration in a small volume
• easy to carry during training and racing
• precise control of carbohydrate intake
• available in a variety of flavors and formulations
• some products include sodium and caffeine
Potential limitations:
• may cause gastrointestinal discomfort in some athletes
• usually require adequate water intake
• repetitive flavors can lead to flavor fatigue after several hours
• some athletes struggle to consume multiple gels consecutively
What About Solid Foods?
For many years, solid foods were the primary energy source used during endurance events. Even with the growing popularity of gels and sports drinks, they remain a valuable tool, particularly in long duration competitions.
Common examples:
• bananas
• dried fruits
• sports bars
• rice
• potatoes
• simple sandwiches
Main advantages:
• offer greater variety of flavors and textures
• help reduce dietary monotony
• may increase feelings of satiety
• are well accepted by some athletes during very long events
Potential limitations:
• require chewing
• are generally less practical during high intensity efforts
• may demand greater gastrointestinal tolerance
• are often more difficult to transport
What Do More Experienced Athletes Typically Do?
Rather than relying on a single carbohydrate source, many athletes combine different formats throughout an event.
A cyclist competing in a six hour race, for example, may consume sports drinks from the start, use gels during higher intensity periods, and include solid foods during easier sections of the course.
This combination helps athletes reach their carbohydrate intake targets while reducing the risk of flavor fatigue and improving adherence to the nutrition strategy.
In Practice, What Is the Best Choice?
Imagine two athletes competing in the same race.
The first athlete values maximum convenience and has good gastrointestinal tolerance. In this case, a combination of sports drinks and gels may perfectly meet their needs.
The second athlete experiences discomfort after consuming several gels in a row. For this person, strategically including solid foods throughout the activity may make carbohydrate intake more comfortable.
Neither approach is inherently right or wrong. Both can be effective when tested in advance and adjusted to individual needs.
The Most Common Mistake
The biggest mistake is not choosing gels, drinks, or solid foods.
The real problem arises when athletes never test their strategy before competition.
An option that works perfectly for one person may cause discomfort for another. For this reason, long training sessions provide the ideal opportunity to experiment with different combinations and identify the approach that delivers the best performance and gastrointestinal tolerance.
Conclusion
Liquid carbohydrates, gels, and solid foods can all play important roles in sports nutrition. None of them is superior in every situation.
The choice should consider the duration of the activity, exercise intensity, convenience, gastrointestinal tolerance, and the athlete's personal preferences.
In many cases, the most effective strategy is not selecting a single option, but combining different carbohydrate sources to maintain a consistent energy supply throughout the entire activity.
