A: Match GEL X to your total fuelling plan and practise it in training before race day. One GEL X per hour provides 45g carbohydrate and 200mg sodium; one every 30 minutes provides 90g carbohydrate and 400mg sodium per hour.

Carbohydrate targets

• 1 GEL X every hour = 45g carbohydrate + 200mg sodium per hour
• 1 GEL X every 30 minutes = 90g carbohydrate + 400mg sodium per hour
• 1 GEL X every 23 minutes = about 117g carbohydrate + 522mg sodium per hour

Higher intakes are for athletes who have trained their gut and built a suitable plan. Your needs also depend on event duration, body size, intensity, other food or drink, and individual tolerance.