How to Choose the Right Energy Gel for Your Training
Reviewed by Roxanne Vogel, PhD
Choosing the right energy gel can make a big difference in how you feel and perform during training.
With options like Original GU Energy Gels, Liquid Energy Gels, and Roctane Energy Gels, athletes often ask:
Which one should I use, and when?
The answer depends on your training intensity, duration, and personal preference. Each type of energy gel is designed to support a specific kind of effort, helping you stay energized, focused, and strong from start to finish.
Why Energy Matters for Endurance Training
During exercise, your body relies on carbohydrates stored as glycogen for fuel. As your workout continues, those stores begin to decrease.
Without consistent fueling, energy levels can drop, leading to fatigue and reduced performance.
That’s why many endurance athletes aim to consume 30 to 60 grams of carbohydrates per hour during longer sessions.
Energy gels make this easier by delivering fast, reliable carbohydrates in a portable, easy-to-consume format.
When to Take Energy Gels
A simple fueling strategy many athletes follow is:
- Take 1 gel about 5 minutes before starting exercise
- Take 1 gel every 20 to 30 minutes during activity
Each serving provides roughly 20 to 23 grams of carbohydrates, helping maintain steady energy levels throughout your workout.
Types of GU Energy Gels
Quick Comparison of GU Energy Gels
|
Original GU Energy Gel |
GU Liquid Energy |
GU Roctane Energy Gel |
|
|
Carbohydrates |
21–23g (fast + sustained) |
19–21g (fast + sustained) |
19–21g (fast + sustained) |
|
Sodium |
60–125mg |
75mg |
125–190mg |
|
Amino Acids |
450mg |
450mg |
1425mg |
|
Texture |
Gel |
Smooth liquid |
Gel |
|
Best For |
Everyday training |
Easy intake, fast fueling |
Long, intense efforts |
|
Use Cases |
Runs, rides, general training |
Races, high effort moments |
Marathons, triathlons, ultramarathons |
|
Key Benefit |
Steady, reliable energy |
Easy to consume, no-fuss fuel |
Maximum support for endurance |
GU offers three main types of energy gels, each designed for different training needs.
Original GU Energy Gels
Original GU Energy Gels are the go-to fuel for everyday training, designed to deliver steady, reliable energy when you need it most.
They provide:
- 21 to 23 grams of carbohydrates from a blend of fast-acting and sustained sources
- Electrolytes to support hydration during activity
- 450mg of BCAAs to support muscles and help delay fatigue
These gels are commonly used for:
- Daily runs and rides
- Moderate intensity workouts
- General endurance training
When you’re looking for consistent energy without overthinking your fueling, Original Energy Gels deliver a simple, effective solution that fits seamlessly into any workout.
GU Liquid Energy
GU Liquid Energy delivers the same performance benefits as traditional gels in a smoother, more fluid format. It goes down easy and absorbs quickly, making it a great option when you want fast, no-fuss fuel.
It delivers:
- 24 grams of fast-absorbing carbohydrates
- 450mg of BCAAs to support muscles and help delay fatigue
- A light, smooth texture for easy intake during movement
Liquid Energy is often used for:
- Athletes who prefer a thinner, easier-to-consume fuel
- Quick fueling during races or high-effort moments
- Situations where convenience and comfort are key
- Training in hot or humid conditions
Many athletes reach for Liquid Energy when intensity rises and simplicity matters. No chewing, no slowing down, just smooth, steady fuel.
GU Roctane Energy Gels
GU Roctane Energy Gels are built for your longest days and toughest efforts, when your body needs more support to keep going strong.
They include:
- 19 to 21 grams of carbohydrates for sustained energy
- 125 to 190mg of sodium to help replace electrolytes lost through sweat
- 1425mg of amino acids to support endurance and help delay fatigue
Roctane Gels are commonly used during:
- Marathons and ultramarathons
- Long cycling sessions and triathlons
- High intensity or extended endurance efforts
When the effort gets harder and the miles get longer, Roctane is designed to help you stay fueled, focused, and strong all the way through.
How to Choose the Right Energy Gel
The best choice depends on how long and how hard you are training.
A simple way to decide:
- Short to moderate workouts: Original GU Energy Gels
- High intensity efforts: Liquid Energy
- Long duration or extreme conditions: Roctane Energy Gels
Many athletes use a combination depending on the session. For example, starting with an Original gel, switching to Roctane during longer efforts, or using Liquid Energy when they want something easier to consume.
Building a Fueling Strategy
Energy gels work best when used as part of a complete fueling plan.
A simple approach could look like this:
Before training
Eat a carbohydrate-rich meal such as oatmeal, toast, or fruit.
5 minutes before exercise
Take 1 GU Energy Gel.
During training
Take 1 gel every 20 to 30 minutes to maintain energy levels.
After training
Focus on recovery with carbohydrates and protein to support muscle repair.
Fuel with Confidence
Choosing the right energy gel helps remove guesswork from your training.
Original GU Energy Gels provide reliable everyday fuel.
Liquid Energy offers a smoother option for high intensity efforts.
Roctane Energy Gels deliver extra support when your training demands more.
By matching your fuel to your effort, you can maintain steady energy, avoid fatigue, and perform at your best.
Stay fueled, stay focused, and keep moving forward.