Why Energy Gels Are a Game-Changer for HYROX Athletes and Functional Fitness Training

October 15, 2025 6 min read

Three packets of RPG Gel in green, orange, and red colors.

In the world of functional fitness, think multi-station workouts, HYROX-style races, team relay events, and high-intensity competitions every second and every rep counts. Athletes sprint from rowing to sled pushes to burpee stations and back again, often for 45–90 minutes or longer. Fueling that kind of effort is different from fueling a long slow run or a 10K: you need something fast, reliable, and ultra-portable.

Enter energy gels: concentrated, quickly absorbed sources of carbohydrates (and sometimes caffeine and electrolytes) that let athletes top up energy between stations without slowing down. Here’s why gels area game-changer for functional fitness—and how to use them smartly during multi-station workouts.

Why gels make sense for functional fitness

Speed of absorption
Energy gels are formulated to deliver carbohydrates in a form your body can absorb quickly either glucose, maltodextrin, fructose, or blends. Because they're a semi-liquid, gels skip much of the digestive processing required by solids. This means the sugars reach your bloodstream faster than, say, a granola bar, giving you near-immediate fuel for high-power efforts.

Minimal bulk, maximal convenience
Functional fitness events require mobility and minimal encumbrance. Gels are pocketable, lightweight, and easy to consume on the move or during short recovery windows between stations.There’s no chewing, no crumbs, and no timing or utensil hassles—ideal for races that punish wasted seconds.

Consistent, measured dosing
Energy gels come in single-serve sachets with clearly labeled carbohydrate amounts (commonly 20–40 g per pack). That makes it easy to plan intake objectively—critical when you’re trying to avoid energy dips or GI trouble during a race.

Flexible formulations
Gels are available with and without caffeine, with added electrolytes, and in different carbohydrate blends to suit digestion and performance needs. This versatility helps athletes tailor fuel to event length, climate, and personal tolerance.

The physiology—why fast carbs matter during multi-station sessions

During short bursts of maximal effort—sprints, heavy lifts, sled pushes—your body relies heavily on stored muscle glycogen and blood glucose. In events lasting longer than ~30–40 minutes, those stores begin to deplete. When they drop, performance, power output, and mental sharpness decline. Consuming quickly absorbable carbohydrates during brief rest windows replenishes blood glucose and spares muscle glycogen, prolonging high-quality output.

Gels provide fast-available glucose without the gastric load of solids. Paired with small sips of water, they pass more readily through the stomach into the intestine, where transporters shuttle the sugars into the bloodstream—fuel that your muscles can use almostimmediately for the next round.

Practical tips: when and how to take gels in multi-station events

Practice in training
Never debut a new gel on race day. Try different brands, carbohydrate blends, and caffeine strengths during workouts to learn what your gut tolerates and what gives you a performance boost.

Time them to your work-to-rest pattern
If your event has predictable breaks (e.g., 5–8 minutes between heats or transitions), take a gel in the final minute of that rest so the sugars hit your bloodstream right before your next high-power effort. For continuous formats with shorter transitions, take a gel at the first longer transition or at an aid station.

Aim for 20–40 g carbs per intake
Most gels provide 20–30 g carbs. For events under 60 minutes, 1–2 gels spaced logically is common. For 60–120 minute events, aim forroughly 30–60 g carbs per hour from gels and fluid sources combined—adjust based on your size and intensity.

Pair with water—not sports drink
Take a few sips of water with your gel to speed gastric emptying. Avoid swallowing gels with large volumes of sports drink; mixing concentrated carbs and fluids can sometimes cause sloshing or upset. A small 50–100 mL sip is often enough. If your gel contains electrolytes, you can skip extra salts unless it’s hot or you’re a heavy sweater.

Use caffeine strategically
Gels with caffeine (typically 75–200 mg per serving depending on brand and serving size) can boost alertness, power output, and perceived exertion. Use caffeine gels only if you know how you respond: too late or too much can disrupt focus or cause jitters. A common strategy is a caffeine gel 20–30 minutes before the event or in the middle of longer competitions.

Stow gels accessibly
Put gels in places you can reach without a pit stop: pockets, waist belts, or handoffs from teammates. Practice tearing and swallowing with one hand so you can stay moving.

Person holding a snack outdoors, wearing a sports outfit against a blue sky.

Sample gel plan for a typical multi-station event (60–90 minutes)

Here’s a simple plan to adapt to your event:

Pre-start (10–15 minutes before): Consume a familiar, low-fiber snack or 20–30 g carbohydrate gel if you start on empty and need a blood glucose boost. Ifyou’ve eaten a light breakfast 2–3 hours earlier, you may skip.

At first transition (after 20–30 minutes): Take 1 gel (20–30 g carbs). Add 1–2 sips of water.

Midway (if event≧ 60 minutes, at ~45–60 minutes): Take another gel. If you previously had a caffeine-free gel and feel sluggish, choose a caffeine gel here.

Final push: For the last 15–20 minutes, avoid new caffeine ifyou’re sensitive, but a small gel can help sustain power for a final maximal effort.

Adjust the timing based on course layout and your body. If transitions are chaotic, stash extra gels with your coach or in designated aid areas.

Avoiding GI trouble—common sense rules

GI distress is a race day killer. Follow these guidelines to stay comfortable:

Train your stomach. Use the exact gels, volumes, and timing in training thatyou’ll use on race day. The gut can adapt to absorbing more carbs with regular exposure.

Don’t overload. Too many gels or too much fluid at once increases the risk of nausea. Spread intake.

Choose the right carbohydrate blend. Some athletes tolerate glucose/maltodextrin blends better; others do well withdual transport carbs (glucose + fructose) that increase the carb absorption ceiling and reduce gutupset.

Watch fiber and fat. Gels are low in both, which is good. Avoid pairing gels with high-fiber or high-fatfoods right before racing.

Be mindful of temperature. Very cold gels can shock the stomach; room temperature or slightly cool gels are easier for many athletes.

When gels might not be the best choice

Gels are excellent for quick carbohydrates, butthey’re not a universal solution.

Short events under ~20 minutes: Gel intake offers minimal benefit and may be unnecessary.

Severe caffeine sensitivity: Choose non-caffeinated gels.

Some medical conditions: People with reactive hypoglycemia, certain GI disorders, or other metabolic conditions should consult a clinician before using concentrated carbohydrate products.

If you prefer whole foods: Some athletes perform fine on chews, bananas, or smallsandwiches—especially in lower-intensity segments.

Pairing gels with broader nutrition and hydration strategy

Gels should complement not replace a sensible pre-event meal and hydration plan.

Pre-event meal: Eat a carbohydrate-rich, lower-fiber meal 2–3 hours before your event (e.g., oats, toast with honey, rice). This top-up supplies baseline glycogen.

Hydration: Start the event well hydrated. Use water and electrolyte solutions across long events, especially in heat. Gels assist energy; fluids and salts handle thermoregulation and cramping risk.

Post-event recovery: After the event, aim for a carb + protein recovery snack within 30–60 minutes to start muscle glycogen resynthesis and repair (e.g., recovery shake, yogurt + fruit).

Practical product considerations

Read the label: Check carb content per sachet, caffeine mg if included, and whether the gelcontains added electrolytes.

Texture and flavor: Gels vary—some are runny, some thick; flavors range widely. Test to find options you like and tolerate.

Packaging design: Easy-tear packs are worth the investment inrace conditions. Some brands have screw caps for multi-dose use during training.

Sustainability: Ifyou’re eco-minded,look into brands using recyclable or reduced-plastic packaging.

Final thoughts: small actions, big gains

Functional fitness demands repeated high outputs and razor-sharp recovery between stations. Energy gels give athletes a compact, fast, and controllable way to restore blood glucose, sustain power, and sharpen focus mid-event. The real performance gains come from pairing gels with smart timing, adequate hydration, and—crucially—training your gut to tolerate andutilize them.

Ifyou’re new to gels, start small: try one brand during a mid-length training session, pair it with 2–3 sips of water, and note how you feel for the next 30–60 minutes. From there, you can buildapersonalised fuel plan that keepsyou explosive through the final rep, the last sprint, and the podium push.

In functional fitness, where seconds and reps define outcomes, energy gels aren’t a gimmick—they’re a practical tool. Used well, they let you turn brief pauses into performance lifelines: rapid energy on the go, when you need it most.