How many gels should I take?

Studies show that most athletes should keep in the 30-60g of carbohydrates per hour for exercise lasting longer than 1 hour. (1)

We advise that you start slow and build up your consumption.

Gels should always be taken with water to avoid gastric distress.

How much caffeine should I take?

Evidence suggets athletes should target 3mg of caffeine per KG of bodyweight for enhanced performance. (2)

Yes, this includes your morning coffee.

For a 75kg person, 225mg of caffeine from all sources before and during exercise.

I don't participate in endurance sports. Can I still use energy gels?

Of course! It all comes down to preference.

We find athletes enjoy our gels for different sports. One sachet can be a great pre-workout or the perfect kick to avoid that crash mid-game.

References:

Performance enhancement by carbohydrate intake during sport: effects of carbohydrates during and after high-intensity exercise.(https://pubmed.ncbi.nlm.nih.gov/25970669)
International society of sports nutrition position stand: caffeine and exercise performance.(https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4)

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