Nutrition plays a pivotal role in optimizing athletic performance, and when it comes to endurance sports like cycling, finding the right fuel is crucial. While cycling-specific energy gels are popular, there’s a growing trend among cyclists to explore the benefits of using running gels during their rides. In this article, we’ll delve into the concept of crossover nutrition and how incorporating running gels can elevate your cycling performance.

Understanding Crossover Nutrition

Interchangeability of Sports Nutrition

Crossover nutrition involves the idea that certain sports nutrition products, designed for one activity, can be effectively used in another. In the case of running gels, their composition and benefits make them suitable for cycling, providing a convenient and alternative source of energy.

Energy Requirements in Cycling and Running

Both cycling and running are endurance activities that demand sustained energy. The carbohydrate content in running gels, a primary source of energy, aligns with the energy needs of cyclists during prolonged rides.

Benefits of Running Gels for Cyclists

Quick Energy Release

Running gels are formulated to deliver a rapid and easily digestible energy boost. The carbohydrates, typically in the form of sugars like glucose and maltodextrin, provide a quick release of energy, aiding cyclists in maintaining their pace during intense rides.

Convenient Packaging for Cycling

Running gels are designed for on-the-go consumption, making them convenient for cyclists. The compact and portable packaging allows for easy access and ingestion during rides without interrupting your cycling flow.

How to Incorporate Running Gels into Cycling Nutrition

Timing of Consumption

Consume running gels strategically during your cycling ride. Aim to take them before or during periods of increased intensity or when you feel the onset of fatigue. This ensures a timely energy boost to sustain your performance.

Hydration Considerations

Running gels, like cycling gels, may increase the need for hydration due to their concentrated carbohydrate content. Ensure you drink water alongside running gels to aid in absorption and maintain proper hydration levels.

Popular Running Gels for Cycling

GU Energy Gel

  • Features: Balanced mix of carbohydrates, amino acids, and electrolytes for sustained energy.

Clif Shot Energy Gel

  • Features: Organic ingredients, multiple flavors, and a blend of carbohydrates for quick energy release.

Huma Gel

  • Features: Made with all-natural ingredients, including chia seeds, for sustained energy and enhanced hydration.

Science in Sport (SiS) Energy Gel

  • Features: Fast-acting carbohydrates, electrolytes, and a variety of flavors for personalized preferences.

PowerBar PowerGel

  • Features: C2MAX dual-source energy blend for quick and sustained energy release during endurance activities.

Considerations and Tips for Crossover Nutrition

Experiment with Timing and Brands

Every cyclist’s body reacts differently to nutritional products. Experiment with the timing of running gel consumption and try different brands to find what works best for you.

Read Nutritional Labels

Pay attention to the nutritional content of running gels, including carbohydrate types, electrolyte levels, and additional ingredients. Choose gels that align with your cycling performance goals and dietary preferences.

Gradual Introduction

If you’re new to using running gels during cycling, introduce them gradually into your nutrition plan. Start with smaller amounts and observe how your body responds to ensure compatibility.


Crossover nutrition, specifically incorporating running gels into your cycling fueling strategy, offers a practical and effective approach to meeting the energy demands of endurance rides. By understanding the benefits and considering the timing and hydration aspects, cyclists can optimize their performance and enjoy the convenience of using running gels during their cycling adventures.


  1. Can I use running gels exclusively for cycling nutrition?
    • Yes, running gels can be effectively used for cycling nutrition. Their carbohydrate content aligns with the energy needs of cyclists during endurance rides.
  2. How do running gels differ from cycling-specific gels?
    • While both types of gels provide a concentrated energy source, running gels may have different formulations and flavors. Experimentation can help you find the product that suits your preferences and performance goals.
  3. Should I combine running gels with other cycling nutrition products?
    • The combination of running gels with other cycling nutrition products, such as electrolyte drinks or solid foods, can offer a comprehensive approach to meeting your energy and nutritional needs during rides.
  4. Can running gels cause stomach discomfort during cycling?
    • Some cyclists may experience stomach discomfort with certain running gels. It’s advisable to experiment with different brands and monitor your body’s response to find the most suitable product for you.
  5. Are there specific running gel brands recommended for cycling?
    • Popular running gel brands like GU, Clif Shot, Huma, Science in Sport (SiS), and PowerBar PowerGel are commonly used by cyclists for crossover nutrition. Experimenting with different brands can help you find your preferred choice.