Ethan BrooksBy Ethan Brooks

Updated November 2026

Tour de France energy gels are concentrated carbohydrate packets that pro riders squeeze during stages to keep their blood sugar and muscle glycogen topped up. Most riders aim for roughly 60 to 90 grams of carbohydrate per hour, and gels are one of the fastest ways to hit that target without slowing down to eat. For amateur marathoners and cyclists, the same principle applies: small, regular doses matter more than one big hit.

Why Pros Rely on Gels During Long Stages

A Tour stage can last five or six hours, and the peloton rarely slows enough for a sit-down meal. Riders burn carbohydrate steadily at race intensity, and their stored glycogen runs low well before the finish. Gels provide glucose and fructose in a compact form that digests quickly when it is taken with fluid. Teams typically plan feeding zones, and riders grab bags of food from staff, but gels fill the gaps between those zones.

Shopping for one? See our guide: Honey Stinger Energy Gels Review (2026): Pros and Cons.

The timing matters as much as the product. Waiting until you feel flat means the energy takes longer to reach your muscles, so pros tend to fuel before fatigue sets in.

Factors That Affect How Gels Work for You

Several variables decide whether a gel helps or causes stomach trouble:

  • Carbohydrate source. Gels that mix maltodextrin with fructose can be absorbed at higher rates than those with glucose alone. Learn more about this in our guide to Why Is There Maltodextrin in Energy Gels? Purpose and Trade-Offs.
  • Fluid intake. A gel taken without water is harder on the gut. Sip from your bottle with every gel.
  • Intensity. Hard efforts shift blood flow away from the digestive tract, which makes gut problems more likely.
  • Training status. Your gut adapts. Riders who practice fueling in training tolerate race-day doses far better.

How to Use Gels Like a Pro Rider

Use this approach for your next long ride or race:

  1. Start fueling within the first 30 to 45 minutes, not when you are already tired.
  2. Take one gel every 20 to 30 minutes, which works out to roughly 25 to 30 grams of carbohydrate per gel in most products.
  3. Drink 400 to 800 milliliters of fluid per hour, adjusting for heat and sweat rate.
  4. Test your plan on training rides lasting at least two hours before race day.
  5. Carry extra gels in a jersey pocket or race belt so you are never caught short.

For timing specifics by event distance, see When to Take Energy Gels: A Marathoner's Timing Guide and When to Take Energy Gels During Half Marathon: A Step-by-Step Timing Guide.

What We’d Use

If you want a gel that matches the style many pro teams favor, look for a product with a dual-carbohydrate formula and a flavor you already like from training.

  • Maurten Gel 100: a hydrogel-style option that many endurance athletes choose for its mixability with water. View on Amazon
  • SiS Beta Fuel Gel: a dual-carb gel designed for sustained efforts, popular with cyclists and runners. View on Amazon

FAQ

How many gels should I take on a long ride?

For rides over three hours, most riders take between four and six gels, depending on intensity and body size. Adjust based on how your stomach responds in training.

Can I take a gel without drinking water?

You can, but it is not recommended. Gels are concentrated, and water helps them empty from the stomach. Pair every gel with a few sips of fluid.

Should I use gels if I am not racing?

Yes, for any ride or run longer than about 90 minutes. Consult a sports dietitian or physician if you have diabetes, gut conditions, or other health concerns before changing your fueling plan.

Ready to choose one?

Ethan Brooks

About Ethan Brooks

Ethan Brooks is part of our editorial team and reviews and edits our marathon & half-marathon guides, checking product details against manufacturer specifications and owner feedback.