The Gel Label Guide: What Actually Matters on the Back of the Packet
March 3, 2026 — 12 min read
Every gel comparison you find online ranks products by taste, texture, or price.
And maybe consistency — is it thick or runny?
But none of that tells you whether or not the gel will actually work at the intake rate you need.
Specifically, what carbohydrate types are used and whether those carbs use one or both of your gut's absorption pathways.
Once you know how to read the back of the packet, you can evaluate any gel in about 10 seconds.
Here's the decoder.
A quick ingredient decoder
Flip over any gel and you'll see some combination of these:
Processed glucose source. The base of most commercial gels.
Simpler form of glucose. Same lane as maltodextrin.
Opens the second absorption pathway in your gut.
Table sugar — breaks down into glucose + fructose.
Natural glucose-fructose blend. Dual-source without engineering.
Mostly sucrose, splits into both lanes naturally.
The takeaway: you just need to recognize whether the gel is using one lane or two.
NOTE
Check the sodium. Most gels have 50–200mg per serving. If your gel is on the low end, you may need to supplement. We covered how to find your target here: Sodium Isn't Just for Cramps
The ratio question — when it matters
Your gut has two lanes for absorbing carbs.
Your Gut's Two Absorption Lanes
LANE 1
Glucose
Maltodextrin, Dextrose
Maxes at ~60 g/h
LANE 2
Fructose
Fructose, Sucrose, Honey
Additional capacity
Whether you need a gel that uses both lanes depends entirely on your hourly intake target.
Do You Need Both Lanes?
Under 60 g/h
Any carb source works. Single lane handles it.
60–80 g/h
Dual-source is better, but not critical.
Above 80 g/h
You need both lanes. Look for glucose + fructose.
The old standard was a 2:1 glucose-to-fructose ratio. Newer research shows something closer to 1:0.8 is better. Most newer products have already made this shift.
But here's the practical takeaway: if your label lists two carb sources, you're probably fine.
Not sure what your hourly target should be? How Many Carbs Per Hour?
Caffeine — know what you're taking
A lot of gels come in caffeinated versions. Usually 25–100mg per serving.
- Why you might want it: caffeine has a proven performance benefit, especially in the back half of a long race.
- Why you might avoid it: some people get GI issues from caffeine during exercise. And if you're saving caffeine as a race-day boost, you probably don't want to build tolerance.
No right answer here. Just be aware of whether it's in your gel.
One thing to be skeptical of
Some products market "hydrogel technology" as a way to move carbs through your stomach faster.
Sounds good on paper. The research is mixed.
Don't pay a premium just for the word "hydrogel" on a label. Focus on the ingredients, not the delivery mechanism.
What's actually in popular gels
Here's a quick breakdown of products you're probably already seeing at races.
Popular Gels — What's Inside
| PRODUCT | CARB SOURCE(S) | CARBS | SODIUM |
|---|---|---|---|
| Maurten Gel 100 | Maltodextrin, Fructose | 25g | 30mg |
| SiS Beta Fuel | Maltodextrin, Fructose | 40g | 120mg |
| Precision Fuel PF 30 | Maltodextrin, Fructose | 30g | 117mg |
| BPN G1M Sport | Cluster Dextrin, Fructose | 25g | 180mg |
| Honey Stinger | Honey | 24g | 60mg |
| Gu Energy | Maltodextrin, Fructose | 22g | 55mg |
A few things jump out:
- Most are dual-source. The big differences are sodium content and serving size.
- If you're a heavy sweater, Maurten's 30mg of sodium per gel isn't going to cut it on its own.
- SiS Beta Fuel packs 40g per gel, meaning fewer packets but bigger doses.
None of this makes one gel "better." Just match the product to your plan.
Or skip the label reading entirely
We built Pulse because we got tired of reading labels too.
Three ingredients: honey, maple syrup, and sea salt.
No maltodextrin. No artificial sweeteners. No preservatives.
Just fuel. The way it was before the supplement industry made it complicated.
TYPICAL GEL
- - Maltodextrin
- - Fructose
- - Water
- - Sodium Citrate
- - Citric Acid
- - Potassium Sorbate
- - Natural & Artificial Flavors
- - Sodium Benzoate
- - Pectin
- - Calcium Chloride
- - Gellan Gum
- - Sea Salt
12 ingredients
PULSE BY PODIUM LABS
- + Honey
- + Maple Syrup
- + Sea Salt
- + Vanilla
4 ingredients
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Frequently asked questions
Bring it home
You don't need to become a label expert.
You just need to know two things: does this gel give my gut one lane or two, and does it have enough sodium?
Or just use Pulse and stop thinking about it entirely.