Whether you’re a runner, cyclist, or high-intensity exerciser, we’ve all felt that dreaded sensation of running out of steam, of “hitting the wall.” This happens when your body runs out of its favorite energy source: carbohydrates!

Carbohydrates are literally the premium fuel for your muscles.

But with so many options at The Nutrition Store (gels, drinks, and powders), how do you know which one is best for your workout? We’ll explain the differences and help you choose your ideal fuel.

Carbohydrates: Why They Are Vital for Performance

To put it simply: when you train intensely (for more than 60 minutes), your body uses glycogen (stored carbohydrates) as its main source of energy. When that reserve runs low, your performance takes a nosedive.

Carbohydrate supplements are designed to refill that tank while you train, allowing you to maintain intensity and delay fatigue.

Option 1: Energy Gels (The Quick “Shot”)

Gels are the most concentrated form of carbohydrates. They are small, easy to carry, and provide an almost immediate energy boost.

Advantages	Disadvantages
Speed: They deliver carbohydrates in seconds.	They require water: If you don’t take them with water, they can be difficult to digest and cause discomfort.
Portability: They fit in any pocket or fanny pack.	Intense flavor: Its concentrated sweetness may be unpleasant for some.
Precise Dosage: One sachet = one exact dose of energy.	Carbohydrates alone: They do not provide electrolytes or hydration.

When to use them? They are perfect for critical moments in long races (every 45-60 minutes), or just before an intense climb. Ask for them “with caffeine” if you need an extra mental boost.

Option 2: Sports Drinks (The Hydrating Fuel)

We are referring to beverages that come pre-mixed or in powder form (like Gatorade, but with a better formula). These combine carbohydrates with electrolytes (sodium, potassium, etc.).

Advantages	Disadvantages
Dual Function: They provide energy and replenish the sodium you lose when you sweat.	Weight: You have to carry the liquid (backpack or container).
Softness: They are much easier to digest than concentrated gels.	Variable Dose: The amount of carbohydrates depends on how much you drink.

When to use them?: They are ideal for sports where sweating is constant (cycling, soccer, weight training at the gym). You keep your tank full and avoid cramps.

Amino Load Lemon Whey Isolate

Smart Vitamin Cranberry 700ml Pack 12 ud.

Monster HYDRO SPORT Striker

Option 3: Pure Carbohydrate Powder (Total Control)

Here we are talking about carbohydrates such as maltodextrin, dextrose, or Cluster Dextrin®. They are sold in large containers and you mix them yourself.

Advantages	Disadvantages
Customization: You decide the concentration (e.g., 30g, 60g, 90g per container).	Preparation: Requires measuring and mixing before training.
Economy: It is the most economical way to obtain pure carbohydrates.	Flavor: They tend to be neutral or not very flavorful (which may be a pro for some).

When to use them?

Before training (Load): To ensure reserves.
During: Ideal for elite or ultra-endurance athletes who need very high doses of carbohydrates (more than 60g/hour).
Post-training: To quickly replenish glycogen and speed up recovery.

Quick Guide: How to Choose the Best Fuel for You?

The key is not which product is “best,” but which one is best suited to your event and your stomach.

If your goal is…	Choose…	The golden rule
Speed and Comfort (Running/Cycling)	Energy Gels	Take it with water and not with energy drinks (so as not to overload your stomach).
Hydration + Energy (Long Sports or Team Sports)	Sports Drinks	Start drinking before you feel thirsty.
Dose Control (Ultra-endurance or Post-workout)	Pure Powders	Test the concentration you will use in competition during your training sessions (never improvise!).

Tip from Nutrition Store: Look for products that combine different types of carbohydrates (such as glucose and fructose). This allows your body to use multiple “highways” to absorb energy faster.

Barebells Hazelnut Nougat 55 gr x12 uds

Protein Milkshake Strawberry x 8 uds

Monster Absolutely Zero 24 x 500 ml

Conclusion: Energy That Makes a Difference

Leaving your workout nutrition to chance is the easiest way to fail to reach your potential. By choosing the right carbohydrate in the right format, you are ensuring that your engine never runs out of the fuel it needs for maximum effort.

Ready to take your performance to the next level?

Whether you need the speed of a gel, the hydration of a drink, or the precision of a powder, at The Nutrition Store we have the perfect fuel for your goal.