Best Energy Gels for Team Sports

Team sports are unpredictable. One minute you are jogging back into position, the next you are sprinting flat out. Unlike steady endurance efforts, football, rugby, hockey and similar sports demand repeated high-intensity bursts with limited recovery.

That stop-start nature makes fuelling tricky. You need fast, accessible energy that is easy to take on board pre-match or at half-time, without upsetting your stomach.

Energy gels, often associated with marathons and long rides, can actually be a highly practical option for team sport athletes when used correctly.

Why Team Sports Still Need Structured Fuel

Even though matches are shorter than most endurance events, the intensity is often higher. Repeated sprints rely heavily on muscle glycogen. If stores are low, you may notice:

• Reduced sprint speed
• Slower reaction time
• Poor decision-making under fatigue
• Increased cramp risk late in the game

Carbohydrate intake before and during play helps maintain blood glucose and supports repeated high-intensity efforts. For most players, 30 to 60 grams of carbohydrate per hour is a useful guideline during prolonged sessions, tournaments or extra time.

Gels offer a compact, controlled way to hit those numbers.

What To Look For In an Energy Gel for Team Sports

Not all gels are created equal. For team sports, the priorities are slightly different from marathon running.

First, texture matters. You want something easy to swallow quickly at half-time without needing large volumes of water.

Second, carbohydrate composition is important. Dual-source carbohydrates, typically glucose and fructose, allow for higher absorption rates and reduce the risk of gut discomfort.

Third, caffeine can be useful in the second half, but only if you tolerate it well and use it strategically.

Let’s look at some strong options:

Maurten Gel 100

Gel 100 contains 25 grams of carbohydrate per serving and uses hydrogel technology. That means the gel forms a gel matrix in the stomach, designed to reduce gastrointestinal distress and improve tolerance. It also comes in a caffeinated variant for those wanting that extra hit.

For team sports, this makes it ideal pre-match or at half-time, particularly for players who struggle with thicker, overly sweet gels. The neutral taste is another advantage when nerves are high before kick-off.

Hüma Gel: PLUS

Hüma Chia Plus Energy Gel is built around natural ingredients, using fruit puree and chia seeds as its base. By combining fast-acting carbs from fruit with slow-release energy from chia seeds, Hüma Gel: PLUS offers both an immediate boost and sustained stamina.

Added electrolytes support hydration needs during longer fixtures or tournament play. Certain flavours also contain caffeine, making them a practical option heading into the second half when alertness and reaction time become even more important.

Precision Fuel PF 30 Gel

The PF 30 Gel delivers 30 grams of carbohydrate in a simple, practical format. It is designed to be easy on the stomach and is not overly thick, which makes it suitable for quick use in short breaks.

For team sports athletes who sweat heavily, combining this with electrolytes can be particularly helpful during longer matches or tournament days. You can also get a caffeine version if you want an added lift heading into the final part of a game.

FAQs

Are energy gels only for endurance athletes?

No. Any sport involving prolonged high-intensity effort can benefit from strategic carbohydrate intake, including football, rugby and hockey.

Can I take a gel without water?

Some gels are designed to be taken without water, but most are better tolerated with a few mouthfuls to aid absorption and reduce stomach discomfort.

Is caffeine useful for team sports?

Yes, when used strategically. A caffeine gel before the second half can improve alertness and perceived effort, but it should be tested in training first.

Summary

Team sports demand speed, power and repeated high-intensity efforts. Even though matches are shorter than endurance events, carbohydrate availability can still make the difference in the closing stages.

Energy gels offer a practical, portable solution for topping up before kick-off, at half-time or between fixtures. Choosing a gel that suits your stomach and fuelling strategy can help maintain performance when it matters most.

You can also use our Nutrition Calculator to work out how many gels you'll need for a match.