Their main advantage is that they are easy to consume, even on the go, and require no additional preparation. Energy gels help maintain muscle glycogen levels, which delays fatigue and improves performance . Many also contain electrolytes (such as sodium and potassium) to prevent cramps and maintain fluid balance, as well as caffeine for an extra energy boost.

It is recommended to consume them every 30-45 minutes during prolonged efforts, especially during long training sessions or competitions, to maintain performance and avoid exhaustion.