{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/which-energy-gel-and-when#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "How do I choose which energy gel to use?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Base it on the run in front of you. Use single-source isotonic gels for everyday and shorter sessions up to about 90 minutes, dual-source gels like BETA Fuel for long or demanding runs where you need more carbohydrate per hour, and caffeine gels for a late-race lift."
      }
    },
    {
      "@type": "Question",
      "name": "What is the difference between single-source and dual-source gels?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Single-source gels use one carbohydrate type, usually maltodextrin, absorbed quickly and ideal for moderate intakes. Dual-source gels combine maltodextrin and fructose, absorbed through two routes, letting you take on more carbohydrate with less gut discomfort on long runs."
      }
    },
    {
      "@type": "Question",
      "name": "When should I take caffeine gels?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Many runners save caffeine gels for the back half of a long run or race, where the reduction in perceived effort is most valuable as fatigue builds. Test your caffeine tolerance in training first, as individual responses vary."
      }
    },
    {
      "@type": "Question",
      "name": "How often should I take a gel during a run?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "A common approach on longer runs is a gel every 30 to 45 minutes, adjusted to hit your hourly carbohydrate target, taken from early in the run rather than once you feel tired. Rehearse your timing in training so it feels familiar on race day."
      }
    }
  ]
}