Sports Nutrition and Exercise Foods

Your Workout Menu Plan

Get more from your fitness routine by filling up on foods and drinks that can help hurry recovery and improve results

Energy gel

When to have it: While exercising longer than hour

Your workout: During an hour-long bike ride, or even during an activity that’s less strenuous—like walking

“Energy gel generally provides carbohydrates and no fluids, so you’ll want to take it with water,” says DelloIacono-Thies. “There are no vitamins in energy gel and few minerals besides sodium, potassium, and maybe a little magnesium, and caffeine, so you won’t want to substitute energy gel for a meal.”