Energy gel : concentrated carbohydrate fuel
IntensityConcentrated fueling format (~22-25 g of carbs per packet) designed for rapid ingestion during effort, without chewing.
An energy gel is a semi-liquid preparation rich in fast-absorbing carbohydrates (maltodextrin, fructose, glucose) packaged in a 30-40 g sachet. The goal is to deliver 22-25 g of carbohydrates without chewing or drinking large amounts. In Ironman, the target is 60-90 g of carbohydrates per hour (up to 120 g/h for athletes trained for high absorption). Gels alone rarely suffice: they need to be alternated with solid food and hydration. Testing in training is mandatory : some gels cause digestive issues.
In TriPaced:
In TriPaced, long sessions (>1h30) include a nutrition note indicating when to introduce gels. The fueling strategy is personalized based on the estimated duration of each race segment.
Source Jeukendrup A., 2014 : A Step Towards Personalized Sports Nutrition - Carbohydrate Intake During Exercise (Sports Medicine 44 Suppl 1)