GU Energy

Consume the gel directly from the packet and follow it with water. Test the timing and amount during training before using it on race day.

GU recommends one packet about five minutes before exercise. During activity lasting longer than an hour, its current guidance suggests another gel every 20-30 minutes, adjusted to total carbohydrate intake and individual tolerance.

One Original GU Energy Gel contains approximately 21-23 grams of carbohydrates and 100 calories, depending on the flavor. Liquid Energy Gel contains about 24 grams of carbohydrates per packet. Check the nutrition label for exact amounts.

Caffeine content varies by product and flavor. Caffeine-free gels contain 0 mg, while caffeinated varieties typically contain 20-70 mg per packet. Check the specific label for the exact amount.

GU Energy Gels have an approximate 18-month shelf life from production. Check the best-before date on each packet and store unopened gels at room temperature, away from direct sunlight. During exercise, a gel provides roughly 20–30 minutes of fuel at moderate-to-high effort, though the effect varies with intensity and overall carbohydrate intake.