A high-carbohydrate energy gel is built to give you more fuel per sachet.
That sounds obvious, because it is. But it matters.
On long runs, rides, races and triathlons, the problem is not usually “can I carry one gel?” It is “can I carry enough fuel, take it at the right time, understand the numbers, and not get sick of the taste halfway through?”
That is where high-carbohydrate gels come in.
They are designed for athletes who want a clearer, more efficient way to hit their fuelling targets without stuffing every pocket, belt and emotionally available hand with sachets.
Meet KMC NRG GEL X: our next-generation high-carbohydrate energy gel.
What makes an energy gel “high carbohydrate”?
Most standard energy gels sit somewhere around 20-30g carbohydrate per gel. High-carbohydrate gels usually push that number higher, often around 40g or more.
GEL X contains 45g carbohydrate per gel.
That means each sachet gives you a bigger, clearer fuelling dose. For athletes working towards higher carbohydrate targets, that can make race-day planning simpler.
Not magic. Just more fuel in one gel. Occasionally the simple answer is allowed.
Why does 45g carbohydrate matter?
When you are training or racing for a long time, carbohydrate is one of the main fuels your body uses to keep working at intensity.
The longer the session, the more your fuelling plan starts to matter.
A 45g carbohydrate gel can help because it gives you:
- More fuel per sachet, so you may need to carry fewer gels
- Clearer numbers, which makes planning easier
- A bigger dose for longer efforts, where under-fuelling tends to get found out
- Less faff, which is an underrated performance metric
If your target is 60g, 90g or more carbohydrate per hour, a higher-carb gel makes the maths easier. You still need to practise your plan, obviously. Your stomach does not care how confident your spreadsheet looks.
What is a 1:0.8 carbohydrate ratio?
GEL X is built around a 1:0.8 carbohydrate ratio.
In plain English, this means the carbohydrate sources are balanced to help athletes take on a higher amount of carbohydrate during endurance exercise.
You will see this kind of ratio used in other high-carb endurance products because athletes are not just looking for more carbohydrate. They are looking for carbohydrate they can actually use while moving.
That second part is fairly important.
Why include 200mg sodium?
GEL X includes 200mg sodium per gel.
Sodium helps support your fuelling and hydration plan during longer, hotter or harder sessions, especially when you are sweating heavily.
It does not replace your full hydration strategy, and it does not mean you can ignore your bottles. Your bottle is still not decorative.
But for long runs, rides, races and triathlons, having sodium built into the gel makes the numbers more useful.
Why Neutral Cooling?
KMC is known for mint. This gel is different.
GEL X uses a Neutral Cooling profile with natural menthol. That gives a light cooling sensation without a strong mint flavour.
Yes, Kendal Mint Co made a gel with no strong mint flavour. We are aware.
The point is simple: during long endurance sessions, strong flavours can become hard work. Neutral Cooling is designed to feel lighter, cleaner and easier to keep taking when the session gets honest.
Who is GEL X for?
GEL X is built for athletes who need more fuel, clearer numbers and a lighter taste profile.
It makes sense for:
- Long runs
- Long rides
- Race-day fuelling
- Triathlons
- Marathons and ultra-distance events
- Endurance sessions where carrying fewer gels helps
If you are doing a short, easy session, you may not need a high-carbohydrate gel. If you are several hours deep into a race and trying to keep fuelling simple, that is where GEL X starts making more sense.
How does GEL X compare to standard gels?
The main difference is the size and purpose of the fuelling dose.
| Feature | Standard gel | GEL X |
|---|---|---|
| Carbohydrate | Often around 20-30g | 45g carbohydrate |
| Use case | Shorter or regular fuelling | Longer efforts and clearer carb targets |
| Sodium | Varies by gel | 200mg sodium |
| Flavour profile | Often sweet or strong | Neutral Cooling with natural menthol |
The point is not that every athlete should use the biggest gel for every session. The point is choosing the right tool for the job.
For long efforts, fewer gels and clearer numbers can be useful. Especially when your brain has started doing race-day maths with all the grace of a damp receipt.
How should you use a high-carbohydrate gel?
Start by testing it in training.
That advice is boring because it is correct.
Use GEL X in sessions that look like the demands of your event. Practise:
- When you take it
- How much water you want with it
- How it fits with your drink mix
- How your stomach handles 45g carbohydrate at race effort
- Whether you prefer it early, mid-session or later in the race
If you are already using a sports drink, remember to count that carbohydrate too. Fuelling is useful. Accidentally building a sugar swamp is less useful.
GEL X: the short version
- 45g carbohydrate per gel
- 1:0.8 carbohydrate ratio
- 200mg sodium
- Neutral Cooling with natural menthol
- No strong mint flavour
- Built for long runs, rides, races, triathlons and endurance sessions
First there was GEL. Then GEL+. Now GEL X.
More fuel. Clearer numbers. Lighter taste.
FAQ: High-carbohydrate energy gels
What is a high-carbohydrate energy gel?
A high-carbohydrate energy gel contains more carbohydrate per sachet than a standard gel. GEL X contains 45g carbohydrate per gel.
Is 45g carbohydrate a lot for one gel?
Yes. It is a larger fuelling dose than many standard gels, which is why it is best tested in training before race day.
What does a 1:0.8 carbohydrate ratio mean?
It refers to the balance of carbohydrate sources in the gel. The aim is to support higher carbohydrate intake during endurance exercise.
Does GEL X taste minty?
GEL X has a Neutral Cooling profile with natural menthol, but it does not have a strong mint flavour.
When should I use GEL X?
Use GEL X for longer endurance sessions, races, triathlons and events where you want more fuel in fewer gels.
Do I still need water with GEL X?
Most athletes will still want water as part of their fuelling plan. Practise with GEL X in training to learn what works for you.