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Energy Gels

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Energy Gels & Hydration Sachets

Energy gels and hydration sachets are a convenient, fast-absorbing source of carbohydrates and/or electrolytes, designed to support energy levels during training, endurance events, or long days on the move. Compact and easy to consume on the go, they help deliver quick fuel when you need it most without slowing you down.

What are energy gels?

An energy gel is a concentrated sachet of carbohydrate, usually 20 to 30 g, designed to be taken quickly while moving. Most use a mix of maltodextrin and fructose, and many add sodium or caffeine. They do the same job as a carbohydrate drink, with the difference being portability: a gel fits in a pocket where a bottle does not.

Gels are a running and cycling product above all. They suit events and long sessions where you need fuel on the move and cannot carry much. The thing to know before race day is that gels are concentrated, so they need water taken with them. Swallowing a gel without water is the most common reason people end up with stomach trouble mid event.

Why shop energy gels at Supplement Mart?

  • 50 energy gels and sachets in stock, including caffeinated options
  • 58 stores nationwide, with click and collect available
  • Free shipping Australia-wide on orders over $150, with no surcharges
  • East and west coast dispatch on orders placed before 2pm on weekdays
  • Supplement Mart Rewards, earning points on every dollar spent
  • An in-house nutritionist you can actually ask a question

How they are usually used

One gel every 30 to 45 minutes during prolonged endurance exercise, each taken with a decent mouthful of water. Practise in training rather than trying a new gel on event day, since tolerance varies a lot between brands and between people.

Frequently asked questions

How often should I take a gel?

For most endurance work, one every 30 to 45 minutes once you pass the first hour, which gets you into the usual 30 to 60 g of carbohydrate an hour range. Check the carbohydrate per sachet, since gels vary between roughly 20 and 30 g.

Do I need water with a gel?

Yes, with almost all of them. Gels are concentrated, and taking one without water leaves a very dense load in the stomach that draws fluid in and commonly causes cramping or nausea. A few isotonic gels are formulated to be taken without water, and they say so clearly.

Why do gels upset my stomach?

Usually concentration, dose or inexperience. Taking them without water is the biggest cause. Taking several in quick succession is another. The gut adapts to carbohydrate intake with practice, so the fix is usually to train with them rather than to abandon them.

What do caffeinated gels add?

Caffeine, typically 25 to 100 mg a sachet, usually used late in a long event when fatigue is building. Count them towards your daily caffeine total, and be careful taking several across a race, because the amounts accumulate quickly.

Are gels useful in the gym?

Rarely. A resistance session is short enough that stored glycogen covers it, and a gel is just fast sugar you did not need. They are built for endurance work on the move.

Sources

Last reviewed: 10 October 2026