Compare energy gels, sports drinks and other endurance supplements on carbohydrate, sodium and caffeine per serving and the cost per 50g of carbohydrate. Only carbohydrate-electrolyte drinks that meet strict conditions can carry authorised claims, and we explain what those are.
All gym & sports performance · Carbohydrate powders · Electrolytes & hydration · Intra-workout · Beta-alanine · Improve endurance goal
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What are endurance supplements?
Endurance supplements are products used for long runs, rides and other sustained exercise, mainly energy gels, carbohydrate and isotonic drinks, electrolytes and some caffeine products. This collection also includes beta-alanine, creatine and collagen products marketed to runners.
For exercise lasting longer than 90 minutes, the ISSN (International Society of Sports Nutrition) recommends 30 to 60g of carbohydrate an hour in a 6 to 8% carbohydrate-electrolyte solution. The British Dietetic Association notes that an 800ml isotonic sports drink (one with a similar concentration to body fluids) or two carbohydrate gels each provide about 50g of carbohydrate.
What claims can energy gels and sports drinks make?
Carbohydrate-electrolyte solutions "contribute to the maintenance of endurance performance during prolonged endurance exercise" and "enhance the absorption of water during physical exercise". These authorised claims apply only to drinks providing 80 to 350kcal per litre from carbohydrate, 460 to 1,150mg of sodium per litre and an osmolality of 200 to 330mOsm/kg water (a measure of how concentrated the drink is), with at least 75% of the energy from high-glycaemic carbohydrates (ones that raise blood sugar quickly).
A gel isn't a drink, so these claims don't apply to a gel on its own. Caffeine gels have no authorised claim; EFSA (the European Food Safety Authority) says healthy adults can have single caffeine doses up to 200mg and up to 400mg a day from all sources. Try any new product in training before using it in a race.
How do you compare gels and drinks?
Compare the cost per 50g of carbohydrate, the sodium per serving, and the caffeine content. A cheaper gel with less carbohydrate isn't always better value.
Example (example figures, not real products): a £1.50 gel with 25g of carbohydrate costs £3 per 50g. A £1.80 gel with 40g costs £2.25 per 50g. See carbohydrate powders, electrolytes and beta-alanine.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.