Your First Energy Gel
What Is an Energy Gel?
An energy gel is a compact source of carbohydrates designed to give you quick, usable energy during endurance exercise.
Most gels provide 20–30g of carbs, which helps maintain energy levels during longer runs or races.
When Should You Start Using Gels?
You generally need gels when your session lasts:
- Longer than 60–75 minutes
- Includes sustained intensity (tempo, intervals, race effort)
How Many Gels Do You Need?
A simple starting point: 30–60g of carbs per hour, which is roughly 1 gel every 30–40 minutes.
This varies depending on your pace, body size, and gut tolerance. As a general guide:
- 60–90 min session → 1 gel
- 90 min–2 hrs → 2 gels
- Half marathon → 2–3 gels
- Full marathon → 4–6 gels
Don't overdo it — too many gels too fast can cause GI discomfort. Start conservative and build up.
Why Do Many Athletes Avoid Gels?
From what we've seen, especially with first-time energy gel users:
- They feel too technical or "hardcore"
- Concern about stomach discomfort
- Don't know when or how to take them
So fuelling becomes something people delay — until race day. That's far from ideal to try something new.
How to Start Using Gels (Without Overthinking It)
Keep it simple:
- Try during a long run — not race day
- Take your first gel around 30–40 minutes in
- Sip water after (150–200ml)
- Pay attention to how your body feels
You're not trying to perfect it in one session. You're just starting the process of training your gut.
What Makes a Gel Easier to Start With?
For first-time users, what matters most is:
- Easy to consume texture
- Not overly sweet or heavy
- Gentle on the stomach
Where ANS Fits In
ANS was created with this exact gap in mind. Instead of making another "hardcore" gel, we focused on something that feels lighter, more approachable, and easier to consume.
The ANS Apple Endurance Gel is a great place to start:
- 26g carbohydrates per sachet
- Natural caffeine from guarana (50mg) for steady energy
- Designed for gut comfort — no heavy, syrupy feeling
It's the gel we'd hand to someone on their very first long run.
Ready to Try?
Start with one. See how your body responds. Build from there.