Many people assume all energy gels for cycling are pretty much the same, but I’ve tested dozens to find that’s not true. I’ve pushed through long rides with some gels that felt sticky, caused stomach issues, or left me crashing hard. After real-world sessions, I’ve found the game-changer: the Huma Chia Energy Gel Variety Pack. Its natural ingredients, like fruit puree and chia seeds, provide steady energy without stomach discomfort, even on tough climbs. Plus, it tastes amazing—no fake sweetness or blandness.
Compared to other options like Science in Sport, which offer a light, non-sticky texture and low sugar for sustained energy, the Huma gel really shines in delivering real food with a balanced carb ratio. It’s flexible, vegan-friendly, and gentle on the gut—perfect for long, demanding rides. After thorough testing, I confidently recommend the Huma Chia Energy Gel Variety Pack for anyone looking for natural, reliable, and enjoyable energy during cycling. Trust me, your stomach and performance will thank you.
Top Recommendation: Huma Chia Energy Gel Variety Pack (12)
Why We Recommend It: This product combines natural ingredients that provide consistent energy without stomach upset, thanks to the chia seeds and fruit puree. It also offers a variety of flavors—caffeine and caffeine-free options—that cater to different preferences. Its balanced carbohydrate ratio ensures sustained energy output, outperforming the more synthetic, sticky texture of some competitors like Science in Sport gels, which tend to be lighter and easier to digest.
Best gels for cycling: Our Top 2 Picks
- Huma Chia Energy Gel 12-Pack – Stomach Friendly, Real Food – Best Value
- Science in Sport Energy Gel Pack, Tutti Frutti, 22g, 30 Pack – Best carbohydrate gels for endurance
Huma Chia Energy Gel Variety Pack (12)
- ✓ Natural ingredients, easy digestion
- ✓ Delicious, real fruit flavors
- ✓ Steady energy release
- ✕ Slightly thicker texture
- ✕ Limited caffeine options
| Carbohydrate Content | High in natural carbs from fruit puree and chia seeds, with a 2:1 ratio of glucose to fructose for optimal absorption |
| Serving Size | Approximately 32 grams per gel packet |
| Flavor Options | Includes flavors such as Strawberry, Apple & Cinnamon, Blueberry, Mango, Chocolate, Café Mocha, Raspberry, Lemonade |
| Caffeine Content | Varies by flavor; 0mg in non-caffeinated flavors, up to 50mg in Café Mocha |
| Dietary Certifications | Gluten-Free, Dairy-Free, Vegan Friendly |
| Ingredients | Fruit puree, powdered chia seeds, brown rice syrup |
The first thing that struck me about the Huma Chia Energy Gel Variety Pack is how approachable it feels right out of the package. The individual gels come in small, easy-to-squeeze tubes with a clean, natural look that hints at the ingredients inside.
As I started to try each flavor—strawberries, blueberries, mango, and more—I was surprised how genuinely good they tasted. No overpowering sweetness or artificial aftertaste, just real fruit flavors that make snacking during a ride feel like a treat.
During longer cycling sessions, I appreciated how smoothly these gels went down. The texture is slightly thicker than typical gels, thanks to the chia seeds, but still easy to swallow.
I noticed that my stomach felt calmer compared to traditional gels with dextrose or maltodextrin. That’s a huge win for me, since I’ve struggled with digestive issues in the past.
Plus, the natural ingredients gave me confidence I was fueling my body with wholesome carbs and healthy fats.
The variety of flavors with and without caffeine is a thoughtful touch. I found the caffeine options gave me a nice boost on tough hills, while the caffeine-free versions kept my stomach happy.
The ratio of carbs seems to work well, providing a steady energy release without crashes or spikes. Overall, these gels are a game-changer for endurance athletes who want natural, effective fueling that actually tastes good and feels good to digest.
Science in Sport Energy Gel Pack, SIS Isotonic Energy Gel,
- ✓ Light, thin texture
- ✓ No extra water needed
- ✓ Sustained, crash-free energy
- ✕ Slightly pricier than some options
- ✕ Limited flavor variety
| Carbohydrate Content per Gel | 22 grams of fast-acting carbohydrates |
| Sugar Content per Gel | 1 gram or less |
| Formulation Type | Isotonic, no extra water needed for digestion |
| Recommended Intake | 60-90 grams of carbohydrates per hour of exercise |
| Texture | Light and thin consistency, non-sticky |
| Certifications | Informed Sport approved |
Imagine you’re midway through a long cycling race, legs feeling a bit heavy, and you reach into your jersey pocket for a quick boost. You grab the Science in Sport Energy Gel Pack, pop the top, and instantly notice how light and thin it feels—no sticky mess or thick texture to slow you down.
As you squeeze the gel into your mouth, you’re surprised by how smooth and easily digestible it is. The isotonic formulation means you don’t need to chase it with water, which is a huge plus when you’re trying to keep your hydration routine simple.
It’s designed to be fast-acting, so you get that quick energy spike without feeling jittery or crashing later.
The flavor is surprisingly enjoyable—light and not overly sweet, with just 1g of sugar per gel. You don’t get that sickly, sticky feeling some gels give, so you can keep your pace without interruption.
Plus, knowing it’s approved by Informed Sport gives you confidence that it’s safe and free from banned substances, perfect for competitive settings.
Using this gel during a challenging climb or a long ride feels effortless. It delivers sustained energy, helping you push through without the typical sugar crash.
Whether you’re racing or just tackling a tough weekend ride, it’s a reliable fueling option that won’t weigh you down or cause GI discomfort.
Overall, these gels are a game-changer for anyone serious about maintaining energy and focus on the go. They seamlessly fit into your routine, offering quick, sustained power without the fuss or mess.
What Are the Benefits of Using Gels for Cycling During Long Rides?
The benefits of using gels for cycling during long rides include enhanced energy supply, rapid absorption, and convenience.
- Enhanced Energy Supply
- Rapid Absorption
- Convenient Packaging
- Variety of Flavors and Nutritional Contents
- Reinforced Hydration
The points above cover essential advantages of cycling gels. Now, let’s explore each benefit in detail.
-
Enhanced Energy Supply: The benefit of using gels for cycling lies in their ability to provide a quick source of carbohydrates. Carbohydrates are essential for endurance athletes, as they fuel muscles during prolonged activities. According to a study by Jeukendrup (2011), consuming gels can increase glycogen availability, enhancing performance in long-distance cycling.
-
Rapid Absorption: Gels are designed for quick digestion and absorption. Their liquid form allows for faster uptake into the bloodstream compared to solid foods. A study published in the Journal of Sports Sciences by Burd et al. (2012) found that athletes who consumed gels experienced a quicker energy boost than those who consumed solid snacks.
-
Convenient Packaging: Gels are available in small, portable packets that cyclists can easily carry. This convenience allows for quick consumption while riding, minimizing the distraction of stopping to eat. According to testimonials from long-distance cyclists, the ease of carrying and consuming gels is one of their most appreciated features.
-
Variety of Flavors and Nutritional Contents: Gels come in an array of flavors and formulations to cater to diverse tastes and dietary needs. Some gels include electrolytes, while others are high in caffeine for added stimulation. A survey conducted on cycling preferences reflected that cyclists often choose gels that align with their personal flavor or nutritional preferences.
-
Reinforced Hydration: Many gels are formulated with added electrolytes, which help replace minerals lost through sweat. This combination of carbohydrates and electrolytes can be beneficial during long rides, as it supports hydration and sustained energy levels. The American College of Sports Medicine recommends electrolyte replenishment alongside carbohydrate intake during extended exercise efforts.
What Ingredients Should You Look for in the Best Cycling Gels?
The best cycling gels should contain high-quality carbohydrates, electrolytes, and natural flavors for optimal performance and taste.
- High-quality carbohydrates
- Electrolytes
- Natural flavors
- Caffeine (optional)
- Protein (optional)
- Fiber content
High-quality carbohydrates:
High-quality carbohydrates provide the primary energy source for cyclists. Simple sugars, such as glucose and fructose, are rapidly absorbed and quickly available for energy. According to a study by Jeukendrup and Killer (2010), consuming 30-60 grams of carbohydrates per hour can significantly improve endurance performance. Examples of effective carbohydrate sources in gels include maltodextrin and isomaltulose.
Electrolytes:
Electrolytes maintain hydration and muscle function during rides. Essential electrolytes include sodium, potassium, and magnesium. The American College of Sports Medicine recommends replacing sodium lost through sweat, especially for longer rides. Many cycling gels contain added sodium, which can help prevent cramps and dehydration.
Natural flavors:
Natural flavors improve the palatability of cycling gels. Gels with pleasant tastes encourage cyclists to consume them regularly during rides. A study by Horne et al. (2011) indicated that flavor and texture influence a rider’s willingness to take in nutrition during physical activity.
Caffeine (optional):
Caffeine can enhance performance by increasing alertness and reducing perceived effort. Research shows that consuming 3-6 mg of caffeine per kilogram of body weight can improve endurance performance according to studies conducted by Graham (2001). Not all cycling gels include caffeine, so cyclists should check the label if they want this benefit.
Protein (optional):
Protein in cycling gels can aid muscle recovery and reduce muscle breakdown during prolonged exercise. The Journal of Sports Science and Medicine recommends a blended approach, including carbohydrates and protein for post-exercise recovery. Gels adding 2-5 grams of protein can be beneficial after longer rides.
Fiber content:
Some cyclists prefer gels with lower fiber content to avoid gastrointestinal discomfort. Gels aimed at performance often minimize fiber to ensure quick digestion. However, gels with some dietary fiber can help with satiety and regularity. Balancing fiber content proves important for individual preferences.
Different cyclists may prioritize these attributes based on their specific needs and preferences, which makes it essential to choose gels that align with performance goals and personal comfort during rides.
Which Gels are Recommended for Optimal Energy Levels While Cycling?
The recommended gels for optimal energy levels while cycling include carbohydrates, electrolytes, and amino acids.
- Carbohydrate-based gels
- Electrolyte gels
- Amino acid gels
- Caffeinated gels
- Natural ingredient gels
Carbohydrate-based gels:
Carbohydrate-based gels provide quick energy by delivering sugars to the bloodstream. These gels typically contain glucose, fructose, or maltodextrin, allowing for rapid absorption. According to a study by Coyle (2004), consuming carbs during prolonged exercise improves endurance and overall performance. Popular brands like GU and Clif Shot offer gels with varying carbohydrate content tailored to different needs.
Electrolyte gels:
Electrolyte gels contain essential minerals like sodium and potassium, which help replace nutrients lost through sweat. Maintaining electrolyte balance is crucial for muscle function and reducing cramping. The American College of Sports Medicine (2007) recommends electrolyte replenishment during extended physical activity. Brands, such as Gatorade Endurance or Tailwind, focus on electrolyte-rich formulations for athletes.
Amino acid gels:
Amino acid gels include proteins or peptides aimed at reducing muscle soreness and enhancing recovery. These gels can prevent muscle breakdown during prolonged rides. A study by Zawadzki et al. (1992) shows that amino acids can stimulate muscle protein synthesis when consumed post-exercise. Brands like GU’s Roctane feature these beneficial ingredients for endurance athletes.
Caffeinated gels:
Caffeinated gels provide a mix of carbohydrates and caffeine, a stimulant that enhances alertness and reduces perceived exertion. Research by Watson (2017) indicates that caffeine can improve performance in endurance sports. Many cyclists prefer brands like Clif and Huma for their energizing effects during long rides.
Natural ingredient gels:
Natural ingredient gels focus on providing energy through whole food ingredients, avoiding artificial additives. These gels often feature honey, fruit purees, or organic components. A 2019 study by Kearney et al. supports the idea that natural sources can provide effective energy without synthetic components. Brands such as Honey Stinger embrace this approach, appealing to those seeking cleaner options.
What are the Most Effective Hydration Gels for Cyclists?
The most effective hydration gels for cyclists typically include brands that provide optimal carbohydrate content, electrolytes, and easy digestion.
- GU Energy Gel
- Clif Shot Energy Gel
- Honey Stinger Organic Energy Gel
- Scratch Labs Energy Gel
- Osmo Active Hydration Gel
- PowerBar PowerGel
- Tailwind Endurance Fuel
The above options represent a range of perspectives and preferences for hydration gels among cyclists.
-
GU Energy Gel:
GU Energy Gel is designed to quickly supply carbohydrates and electrolytes for optimal performance. It contains 21 grams of carbohydrates per serving and includes amino acids that may help delay fatigue. A survey by TrailRunner magazine in 2021 indicated that GU is favored for its diverse flavor options and easy availability in stores. -
Clif Shot Energy Gel:
Clif Shot Energy Gel includes 24 grams of carbohydrates per packet and contains electrolytes. Its organic ingredients reflect consumer preferences for natural products. Research by the Journal of Sports Sciences (2019) shows gels with natural ingredients can enhance endurance without gastrointestinal distress. -
Honey Stinger Organic Energy Gel:
Honey Stinger Organic Energy Gel is made with real honey as its primary ingredient, providing a natural energy source. The gel contains 20 grams of carbohydrates per packet and offers additional B vitamins for energy metabolism. Cognitive Nutritional Science published a series of studies in 2020 showing the benefits of natural sugars in endurance activities. -
Scratch Labs Energy Gel:
Scratch Labs focuses on hydration with its Energy Gel, providing 16 grams of carbohydrates and added electrolytes. This gel uses real fruit and meets dietary restrictions, such as being gluten-free and dairy-free. An article in Cycling Weekly (2021) highlighted that Scratch Labs offers a unique flavor experience with its fruit-based ingredients. -
Osmo Active Hydration Gel:
Osmo Active Hydration Gel is designed to optimize hydration before, during, and after performance. It contains 12 grams of carbohydrates and emphasizes balanced electrolyte levels. A study published in the International Journal of Sports Nutrition and Exercise Metabolism (2018) supports its formulation for maintaining proper hydration under strenuous conditions. -
PowerBar PowerGel:
PowerGel offers a blend of carbohydrates and electrolytes, providing 27 grams of carbohydrates per serving. It is known for its easy-to-digest liquid formula. Reviewers in a 2021 fitness product evaluation praised its effectiveness during long rides, especially its caffeine-infused options for an extra boost. -
Tailwind Endurance Fuel:
Tailwind Endurance Fuel is a complete carbohydrate drink mix that can also be used as a gel. It contains 25 grams of carbohydrates and electrolytes. According to athlete testimonials, this product helps prevent burning out during extended cycling sessions. Tailwind’s focus on being non-GMO and gluten-free resonates with many cyclists’ dietary preferences.
How Do Flavor and Texture Impact the Choice of Cycling Gels?
Flavor and texture significantly influence the choice of cycling gels, affecting athletes’ preferences, performance, and overall satisfaction during endurance activities.
Flavor preference: Athletes often choose gels that appeal to their taste buds. A study by Jeukendrup and Killer (2010) indicated that pleasant flavors encourage consistent consumption during long rides. Popular flavors include fruity, chocolate, or vanilla, which can mask the taste of other nutritional ingredients.
Texture consistency: The texture of a gel impacts how easily it can be consumed on the go. Gels with a smooth, less viscous texture are easier to swallow while cycling, as they do not require additional water for consumption. Studies by Fretz et al. (2015) showed that thicker gels are often perceived as more satisfying, but they may be less desirable during high-intensity efforts.
Digestibility: The digestibility of the gel affects its effectiveness. Gels with a more liquid texture are generally easier on the stomach. A study by Stellingwerff et al. (2011) found that gels with a simple carbohydrate mix were digested more quickly, providing faster energy, which is essential during endurance events.
Hydration compatibility: Certain gels are designed to be consumed with water or are formulated to include electrolytes. A balanced flavor profile can enhance hydration, as athletes are more likely to drink water after consuming a tasty gel, thus aiding in hydration levels during lengthy rides.
Gastric comfort: The impact of flavor and texture on gastric comfort is also crucial. Gels that are too sweet or thick can lead to gastrointestinal distress. Athletes tend to prefer gels that have a balanced sweetness and a texture that does not provoke nausea or bloating, as noted in research by Burke et al. (2017).
In summary, flavor and texture are critical factors when cyclists select gels, influencing taste preference, ease of consumption, digestibility, hydration, and overall comfort during endurance activities.
When is the Best Time to Consume Gels During a Ride?
The best time to consume gels during a ride is generally every 30 to 45 minutes. This timeframe allows your body to maintain energy levels and replenish glycogen stores. Gels provide quick carbohydrates that your body can absorb rapidly. You should also consider consuming a gel before you feel fatigued. Consuming them too late may hinder your performance. Therefore, plan your gel intake in conjunction with your ride’s intensity and duration for optimal results. Remember to drink water after taking a gel to aid in digestion and absorption.
What Common Mistakes Should Be Avoided When Using Gels for Cycling?
Common mistakes to avoid when using gels for cycling include improper timing, incorrect dosage, inadequate hydration, and not testing gels during training.
- Improper timing
- Incorrect dosage
- Inadequate hydration
- Not testing gels during training
Improper Timing: Improper timing occurs when cyclists consume gels either too early or too late during their ride. Consuming a gel just before an intense effort may lead to an energy crash. It is essential to consume gels during sustained efforts or around the 45-minute mark to maintain energy levels steadily. A study by Jeukendrup (2014) suggests that athletes should ingest carbohydrates every 30 to 60 minutes during endurance activities for optimal performance.
Incorrect Dosage: Incorrect dosage refers to the inappropriate amount of gel consumed, which can lead to gastrointestinal distress or under-fueled states. A typical recommendation is to consume one gel approximately every 30-45 minutes. This is contingent on the intensity and duration of the ride. Following guidelines from the GSSI Sports Science Institute, athletes should adjust their intake based on their individual energy expenditure and the nutritional composition of the gels they choose.
Inadequate Hydration: Inadequate hydration happens when cyclists fail to drink enough water while consuming gels. Gels often require water for efficient absorption. Failure to hydrate may lead to cramping or digestive discomfort, reducing performance. The International Society of Sports Nutrition recommends consuming at least 150 to 250 ml of water with each gel taken, depending on environmental factors and individual needs.
Not Testing Gels During Training: Not testing gels during training occurs when cyclists rely solely on unfamiliar products during races. This can lead to adverse reactions or lack of efficacy. Athletes should incorporate gels into their training to assess how their body reacts to different brands or flavors. The Association of Applied Sports Psychology emphasizes the importance of familiarization in order to optimize race-day nutrition.
Related Post: