Energy gels deliver 70 g carbs per 100 g in a concentrated form. A single 32 g packet provides about 22 g fast-acting carbs for endurance events. The high sugar density means even small packets carry meaningful calories – track each one.
How should I track Energy gel, carbohydrate?
Supplement tracking comes down to two things: measuring the supplement itself and logging everything around it. For powders like Energy gel, carbohydrate, a kitchen scale beats a scoop — scoops typically deliver 10–20% more than the stated serving (Almiron-Roig et al., Appetite 2013, found portion errors of 50–200% for dense foods). For capsules and tablets, count-based tracking is simpler but still matters at multiple daily doses. The real tracking trap is what you mix supplements with — milk, fruit, or nut butter can turn a 30-calorie serving into a 400-calorie shake. Log each ingredient separately for an accurate total.