O’Brien, W. J., Stannard, S. R., Clarke, J. A., & Rowlands, D. S. (2013). Fructose–maltodextrin ratio governs exogenous and other CHO oxidation and performance. Medicine & Science in Sports & Exercise, 45(9), 1814-1824.

Don't worry, it doesn't taste like seawater. In fact, it actually tastes like nothing, which is probably a good thing given the offensive taste some gels have. The rip-off tab is slightly awkward in that it's just a serrated corner, rather than the defined tab shape used by others. It does make it pretty easy to rip it half-off though, reducing the chance of litter.

When you work out what the ideal scenario is, you’ve got to train your gut. If you decide you need to consume 60g of carbohydrate per hour and you’re not used to taking gels, you’re in for a world of pain. Over a three-, four- or five-week period, start with half a gel, then a bit more and so on, and train yourself to that ideal strategy. Take 1-2 electrolyte gels during exercise where you are sweating heavily, for example, in hot weather conditions

Though it is important to note, individuals may take time to adapt to consuming this amount of carbohydrate and the optimal amount per hour may also vary slightly depending on the individuals body weight. It is important to practice your nutrition during training to find the optimal amount that works for you. In this guide, I have made a note of each product's taste where relevant, but I appreciate that what I think tastes nice is pretty unhelpful, since everyone's different. Therefore, I've instead made a point to mention the strength of taste; something with a strong taste will likely be more polarising (and therefore risky) than something with a neutral taste. Are energy gels expensive? Added extras: Does the gel add in any other performance-enhancing ingredients or technologies such as caffeine.Best used within the last hour of a race, with only one Beta Fuel + Nootropics Gel to be consumed per day A more common strategy is to aim for 30-60g of carbs per hour, which provides sufficient fuel for most runners and will be easier for your stomach to absorb. Remember the amount of gels you take will be governed by how practiced you are with them and how well your stomach copes with them, as much as by your carb targets.