Thanks to their high-carb content, energy gels can be used during long runs to maintain energy levels and replenish electrolytes lost through sweat. Knowing when to take them comes down to assessing the intensity and duration of your exercise, though we recommend a general rule: use one gel around 30 to 45 minutes into your workout.
For runs or workouts under 60 minutes, energy gels are not required. This is because the body’s energy reserves should be well-equipped for handling such a short duration of exercise.