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Best Cycling Gels: Your Guide to Fueling Smarter on the Bike
Ever felt that sudden, crushing fatigue halfway through a ride? That heavy-legged, fuzzy-brained moment when you realize you've completely bonked? You're not alone. The best cycling gels can help. Consistent fueling is one of the easiest ways to improve your cycling performance. But how? Science-backed cycling gels are your friend!. This guide breaks down what makes an effective gel, what to look for, and how to fuel smarter in the saddle. What Are Cycling Gels and Why Should You Use Them? Energy gels are basically a super-concentrated shot of carbs — your body’s go-to fuel source. When you’re pushing it at medium or high intensity, your body munches on its stored carbs, called glycogen. But guess what? After about 60–90 minutes of hard riding, that tank starts to hit “E,” and you begin to slow down. Carb gels swoop in like a superhero. They deliver a lightning-fast burst of energy that your stomach can suck right up and ship straight to those hard-working muscles. Plus, they’re ultra-portable, you barely have to chew them, and they’re easy to digest — a massive win when you're crushing the pedals. The Fueling Numbers When cycling, how many carbs you need per hour depends on the intensity and length of your ride. The old-school “30–60g/hour” rule is still a good starting point, but endurance science — and countless bonk-free riders — now back a higher range for longer or harder efforts: 30–60g/hour: Great for shorter spins or endurance rides under 2 hours. 60–90g/hour: The sweet spot for most cyclists training or racing 2–4 hours. 90–120g/hour: Advanced fueling for long races and back-to-back efforts — but only if you’ve trained your gut to handle it. Pro tip: Your stomach is just as trainable as your legs. Start with smaller amounts and work up to higher carb intake over a few weeks of training. A single energy gel typically delivers 20–25g of carbs, making it an easy building block toward those hourly targets. Combine gels with other fuel sources — like chews or carb-rich drink mixes — to customize your intake and keep energy steady. How to Choose the Best Cycling Gels Finding the top cycling gel for your body comes down to a few factors: Carb Count and Ratio: The Power Punch The main purpose of an endurance gel is energy, so look at the total grams of carbs per package. Stop the bonk in its tracks and refuel ASAP with the biggest carb hit. Also, check the carb type. Pro-level gels mix glucose (or maltodextrin) with fructose. Why? This dynamic duo lets your body soak up way more energy (up to 90g an hour!) compared to glucose alone. A ratio of around 2:1 (glucose:fructose) is the gold standard for long-distance fueling. Texture: Slurp or Sip Some cycling gels are thick, so you’ll need a good gulp of water to wash them down. Look for thinner and more watery isotonic gels if you’d rather just slurp and go. Tolerance: Tummy Testing Although high-quality gels use gut-friendly ingredients, every cyclist’s stomach is different. Try out different options while training to find out what works best for you. No regrets: Never try a new gel on race day!. Caffeine vs. No Caffeine: Cruise or Boost Need to crush a hill or power through the final miles? A gel with 25mg–100mg of caffeine can be a game-changer. Strategic power tip: Most riders stick to non-caffeinated options for the main part of the ride and save the caffeinated heroes to pack a punch for the finishing stretch. Dietary Requirements: Everyone’s Included Need something specific? Gels suit almost every requirement: gluten-free, vegan, nut-free, organic, sugar-free, and more. Fueling should be easy for everyone! Taste: Happy Mouth, Happy Ride! If it tastes bad, you won't use it — it’s that simple. From fruity explosions and creamy vanilla to rich chocolate and flavor-free options, find a taste you genuinely enjoy. Top Picks: Popular Carbohydrate Gels for Cycling Although the best cycling gel for you comes down to personal taste and other must-haves, best-sellers include: Product Total Carbohydrate Ingredients What Athletes Love Best Use Case Maurten GEL 100 / Maurten GEL 100 CAF 100 25g Water, Glucose, Fructose, Calcium Carbonate, Gluconic Acid, Sodium Alginate (Caffeine in caffeinated version) Hydrogel technology for easy digestion, no water needed, complies with varying dietary requirements, caffeinated version available Intense training and races Precision Fuel - PF 30 Gel 30g Maltodextrin, Water, Fructose, Gelling Agent (Pectin), Acidity Regulator (Citric Acid), Calcium Lactate, Preservative (Potassium Sorbate) High carb content, no water needed, light flavor Intense training, long rides Carbs Fuel Energy Gel 50g Water, Maltodextrin, Sucrose, Fructose, Acidity Regulators (Citric Acid, Sodium Citrate), Sodium Chloride Easy to carry, affordable, high carbs Training Huma Plus - Strawberry Lemonade 21g Grape Juice Concentrate, Brown Rice Syrup, Lemon Juice, Strawberry Puree, Water, Powdered Chia Seeds, Strawberry Concentrate, Sea Salt, Coconut Water Powder, Natural Caffeine Flavor, all-natural ingredients Training, long rides Fueling Strategy: Tips for Using Energy Gels on the Bike Want to get the most juice out of your pocket fuel? Follow these three golden rules: Fuel early and often: Take your first gel about 45 minutes into your ride. After that, aim for one every 30–45 minutes, depending on the carb count of your other fuel sources. Hydrate: Unless you're using an isotonic gel, always chase the gel with a few big swigs of water or a sports drink. Train your gut: We’ll say it louder for the people in the back: Never try a new gel or flavor on race day! Your stomach deserves a rehearsal, too! Find Your Best Cycling Fuel The best cycling gel for you tastes good, doesn’t upset your stomach, and reliably delivers the boost you need, when you need it. Use My Fuel Finder for free, personalized recommendations, and find your best cycling gel mate that makes you feel strong, energized, and ready to power through the distance. Or to get easy, curated fuels handpicked by the pros delivered every other month — shop the RiderBox.
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Why We Partnered with Emily Hawgood
When we started Fuel Goods, we had one goal: make it easier for athletes to fuel the way they deserve — with intention, insight, and joy. Not chaos, not guesswork, and definitely not the one-size-fits-all approach that’s dominated endurance sports for too long. So when we met Emily Hawgood, we felt it immediately. The spark. The alignment. The “yes, she gets it” moment. The Kind of Athlete Who Lifts the Sport Emily doesn’t just race — she radiates. Originally from Zimbabwe, now lighting up the international ultra and trail running scene, she’s the rare kind of athlete who leads with both grit and grace. Whether she’s chasing podiums at Western States or cheering for the person chasing cutoffs, she brings the same energy: give your all, and lift others while you’re at it. That’s exactly what we believe in at Fuel Goods. Fueling Smarter, Together At Fuel Goods, we’re obsessed with helping athletes understand their fueling — what works for their physiology, their training, and their goals. Emily’s approach to racing mirrors our approach to building: test, learn, adapt, and trust the process. What Comes Next This partnership isn’t about putting another logo on a singlet. It’s about pushing the sport forward. Together, we’ll be exploring how smarter fueling can unlock potential, create community, and redefine what’s possible for endurance athletes around the world. As Emily says: “Fueling is such a critical part of racing — and it’s something I’ve learned the hard way through both success and setbacks. Having a platform that gives athletes confidence in their nutrition is game-changing.” We couldn’t agree more. Welcome to Team Fuel Goods, Emily — let’s make fueling easier, smarter, and more inspiring than ever. Want to Fuel Like Emily? She's created a store loaded with her favorites. Shop Emily's Team Store
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Breaking Down The August/September RunnerBox
Words I like: New. Fresh. Understood the assignment. Words I don’t like: Overpaying. Stale fuel. Empty miles. For those of you new here: Every other month we pick 10–12 of our favorite products and put them straight into The RunnerBox. It's the best deal on our website. 💸 You get over $50 of our favorite fuel + gear 🔥 Plus $10 Fuel Cash to spend on anything at Fuel Goods. 🏃 Plus HUGE member discounts across our site. Runner math = you never pay full price for fuel (The only math we like.) Get The Runnerbox® Here's everything we picked for this edition. BRAND NEW TO THE WORLD 🌀 Tailwind Recovery - this updated formula just hit shelves. More protein. Better flavor. Easier to mix. 🧇 Honey Stinger Peanut Butter Waffles - We dropped these on the marketplace last month. They flew. The waffles you already love + peanut butter. Dangerous. 🍊 Honey Stinger Citrus Chews - Not one flavor. Not two. THREE. Think a pack of Starburst for runners. I'm obsessed. OTHER GEMS WE LOVE 🍎 Näak Ultra Energy Purée – When Courteney found out Spring was a crock, she went hunting. She found Naak. If you have a senstive gut, you'll love this. 💪 ADDRA Protein Bar – Made with leucine (the amino that tells your mucles to rebuild.) Has cookie dough vibes. 💧 N2 Hydration Mix x 3 - Zero sugar. Ocean-sourced minerals. I heard seaweed and thought nope. Turns out… delicious. 🧼Fuel Goods Performance Towel – Ordered becuase we couldn't get Courteney to stop using her shirt. Loved it so much we thought you'd need it, too. 🦶 HEALI Cooling Therapeutic Tape – Kineisology tape leveled up with menthol and magnesium. I've been sticking it everywhere. 🥜 B’Cuz Granola Bites (3-pack!) – Hide them, or you’ll have none left. Just ask Michael. 🧼 Defense Bar Soap – Made for athletes. Fights grime + sweat, still gentle on skin. Those are the picks. The fuel we're using. The snacks we're hoarding. The gear we're fighting over at HQ. And it's all boxed up and ready for your long run. Get The RunnerBox today. Fuel On, Laura P.S. Not ready to subscribe? You can still grab any of these products individually But… you’ll miss the $10 Fuel Cash + discounts. Just sayin'.
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Every Woman's Fuel Fund
If you’ve ever felt like fueling was out of reach — financially, logistically, or just mentally — we want you to know: You deserve better. You deserve the kind of support that makes you feel confident from your first workout to the moment you cross the finish line. When Courteney and I were racing professionally, we didn’t have to hoard gels for long days or worry about having enough drink mix for race day — it was just there. You’ve heard me say that fueling changed everything for me. But really, that kind of access changed EVERYTHING. I could focus on training. I showed up on the start line knowing my body was ready. I never had to wonder if I was under-fueled. But that’s not the reality for most people. Fuel is expensive. The advice is confusing. And it’s often built for a version of an athlete who looks nothing like you, lives nothing like you, and has support you’ve never had. That’s why we started Fuel Goods — to make fuel accessible, the guidance clear, and the playing field more level. And it’s why we’ve teamed up with our friend Mak (aka The Realistic Runner) to create The Every Woman’s Fuel Fund — our way of giving you the kind of support we wish everyone had. 3 Grand Prize Winners Will Get: 📝 A fueling plan built just for you 🥤 A 3.5 month supply of fuel 📅 Monthly check-ins with us + Mak 🎽 A custom race kit + surprises we’re keeping quiet (for now) 🍽️ Dinner in Scottsdale with Mak Total Value: over $1,000! The grand prizes will be awarded to women running (or planning to run) Every Woman’s Marathon. But every single person who applies will receive an $80 fueling sponsorship from us. If you’ve always wanted to fuel better but felt like it was out of reach, now is your moment. Applications close TODAY. The only thing between you and the fuel you deserve is this application. We can’t wait to see your name come through, Laura & Courteney
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Recover & Refresh (or: How To Trick Your Brain Into Thinking You’re a Wellness Icon)
This smoothie bowl was engineered for post-ride glory — equal parts cool-down, recovery fuel, and “wow I’m kind of amazing for making this.”With carbs to refill, protein to rebuild, electrolytes to rebalance, and mint to make you feel like a functioning adult — it’s basically everything your body is begging for after a long ride or run.
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Courteney’s Fueling Plan for Grandma’s Marathon (AKA: How Not to Bonk at Mile 20)
She’s headed to Grandma’s Marathon. Here’s exactly how she’s fueling—before, during, and after—so her legs (and stomach) cooperate.
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7 Father's Day Gifts For Dads On The Move
Let’s skip the dad jokes and get real—your dad doesn’t want another “World’s Okayest Golfer” mug. He wants gear that goes the distance, snacks that slap, and gifts that don’t collect dust. Whether he runs, rides, or just really loves jerky, we’ve got you covered. Here are 7 Father’s Day gifts that are way cooler than a tie. Does your dad say “easy spin” and then drop everyone? Get him the box that fuels big climbs, long rides, and even longer post-ride bragging rights. Designed for cyclists, approved by legends (and probably your dad). For the dad who logs miles before most people hit snooze. This box is loaded with fuel, recovery tools, and gear he’ll actually use—not just say thank you for. Consider it a PR in gift-giving. Roses are red, but your dad wants gains. This protein-packed “bouquet” swaps flowers for high-quality protein snacks, so he can feel the love and the macros. . Chewy, savory, and borderline addictive. This jerky sampler is ideal for the dad who likes his snacks bold, meaty, and ready to toss in a gym bag, tackle box, or glove compartment. Smells like effort. These rugged, refreshing soap bars are for dads who train hard and clean up even harder. Bonus: they’ll reclaim the bathroom from your lavender candle invasion For the dad who fuels his drives and his drive. These wooden tees are durable, no-nonsense, and just flashy enough to say “I care about my short game and my snack game.” Perfect for stuffing in his bag next to the jerky and that one ball he swears he’ll find in the woods. Still unsure? Let Dad build his own fuel stash. It’s like giving him the keys to a sports car made of gels, chews, and hydration mixes. The bottom line?Father’s Day is coming fast. Ditch the clichés, skip the shipping stress, and fuel your dad like the MVP he is. Lock in your favorite child status with just a click!P.S. Want to shop more of our favorite dad fuel? Shop the Rad Dad Bod fuel store
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Our Lastest RunnerBox® is HERE!
Laura and Courteney here, back at it with another edition of: “No, seriously, this is my most favorite box yet.” We just launched our latest RunnerBox ®edition and it's got everything... ✔️ New drops.✔️ Ridiculously good snacks.✔️ Things you never knew you needed. Enough chit chat. Let’s get into it! The hot takes: 🍏 Noogs – Meet the sour patch of sports fuel. Also, our new best-seller. 🚫 Stinkbug Anti-Chafe Balm – Chafe? Never hear of her. 💦 Insaltd Hydration Sample Pack – BRAND NEW PRODUCT ALERT. Think that other salty drink mix, but without the stevia aftertaste. 🍕 Lenny & Larry’s Pizza Fitzels – It's pizza. It's protein. It's already an empty bag. 🧻 Butt Napkins – The emergency MVP. IYKYK. 🧽 Bottle Bright Cleaning Tablets – The bottle that's been in your car for two weeks? It's fixable. Just ask Courteney And the nutrition staples you’ll be coming back for more of: ⚡ GU Roctane – Say hello to GU’s overachieving sibling. 🍫 Momentous Recovery – Recovery, but make it luxury. 🫐 Kodiak Cakes Power Cup – Stir, microwave, inhale. (Laura's on a two-a-day habit.) 🔥 UCAN Energy Bar – This one's coming for top-tier status in your snack stash. 🥜 Quantum Energy Square – Think of it as your peanut butter power move. This box is stacked. It’s fun. It’s functional. It’s gonna make your training way better. Ready to get yours? Snag one here. Fuel on,Laura & Courteney P.S. Want to see us tell jokes, test products, and see a few unboxings go off the rails? Follow us on Instagram or TikTok. 🎥🔥
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The Only 6 Things You Need for a Perfect Valentine’s Day
Listen, we love romance. And if your Valentine is the kind of person who prefers long workouts over long-stemmed roses, we have some ideas to level up your game. A six-part plan for the perfect evening (and maybe even scoring bonus points in the process). 1. Thorne Berry Amino Complex 🍷 Sip, recover, repeat. Forget rosé—start the evening off with this blend. If they love pushing their limits, this will help them bounce back faster (so they can do it all over again). 2. The Valentine's Day Box of Fitness Chocolates 💘 Chocolate, but make it functional. Not to toot our own horn, but toot toot! We've been told this box is "genius" and we must be on to something because we're almost sold out. And you're in luck, these chocolates pair perfectly with the Thorne Aminos you'll be sipping on. 3. Zealios Muscle Rub 💆♀️Massage by you first. Muscle rub second. Trust us, they'll love it. It's time to move to the massage portion of the evening and a real “I love you”? A post-workout rub-down. Ideal for recovery, relief, and the most romantic massage any athlete could ask for. 4. Stinkbug Anti-Chafe Balm 🔥 Because nothing kills the mood like chafing. If things are going well, this anti-chafe will come in handy. Beacuse whether you're running, riding, or sweating through a "HIT workout" (wink, wink), chafing doesn’t care. 5. Water Bottle + Electrolytes 💦 They need hydration after that workout (or…😉) No matter what type of effort they're dripping from, a quality water bottle + electrolytes will keep them fresh, hydrated, and functioning. 6. Fuel Goods Buff 👀 Bonus points if you hand them this gift while actually “in the buff.” We couldn't help but have fun with this one. The buff itself is lightweight and so cozy. But it's the way you present it that makes it a winner. There you have it! Now go make Valentine's Day a personal best! PS - We' already did the hard part -just grab the full athlete romance package HERE.
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