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6D Sports Gel
🍋🍊🫐🍌☕ 5 fruity flavours including one with 75mg caffeine (cola)
⚡ 30g of carbohydrates per gel (1 Sports Unit) — 2:1 glucose/fructose ratio
🧂 200mg sodium per gel — usable as standalone fuel with water
💧 Liquid texture, compact 45ml format — easy to use at full race pace
🏅 Informed Sport certified — tested for banned substances
What is the Sports Gel by 6d Sports Nutrition?
The Sports Gel by 6d Sports Nutrition is a liquid energy gel designed for use during training and competition, delivering exactly 30g of carbohydrates per 45ml portion in a scientifically validated 2:1 glucose-to-fructose ratio. Compact, fast to consume and available in five flavours with natural aromas, it is one of the most versatile and precisely engineered race-day fuel formats in the 6d Sports Series.
Unlike bars or chews that require chewing and can be harder to digest at high intensities, the Sports Gel has a fully liquid texture that requires no chewing and minimal gastric processing. This makes it the format of choice for athletes pushing high intensities where jaw fatigue, breathing demands or race speed make solid food impractical. Each gel is self-contained in a compact 45ml pouch that fits in any jersey pocket, triathlon race belt or running vest.
A key feature that distinguishes the Sports Gel from many competitors is its sodium content: 200mg per gel. Most energy gels contain minimal or no sodium, requiring athletes to drink sports drinks alongside them to maintain electrolyte balance. The Sports Gel's built-in 200mg sodium content means it can function as the sole carbohydrate source during a session when combined simply with plain water, giving athletes more flexibility in how they structure their nutrition strategy.
Five flavours are available: lemon, orange, berry, banana and cola. The cola variant contains 75mg of caffeine per gel, equivalent to a standard espresso, offering a targeted performance stimulus for the moments in a race or training block where mental and physical edge matters most. Also available in a mixed flavours box option.
Liquid speed. Race-ready in your pocket.
| Flavour | Lemon or Mango or Red Fruits or Cola (+Caffeine) |
| Packaging | 1 Pc or 6 Pcs |
| Brand | 6D Sports Nutrition |
| Size | 45 ml |
How the Sports Gel by 6d Sports Nutrition supports your objectives
⚡ Precision energy delivery via the Sports Unit system Each Sports Gel contains exactly 30g of carbohydrates, representing 1 Sports Unit. This standardised unit integrates seamlessly with the full 6d Sports Series, making it effortless to stack gels with drinks, bars or chews and always know the exact hourly carbohydrate intake. Up to 3 Sports Gels per hour can be consumed for high-demand ultra-distance efforts reaching 90g of carbohydrates per hour.
🔬 2:1 glucose/fructose ratio for maximum carbohydrate absorption The gut's glucose absorption capacity is capped at approximately 60 to 70g per hour. By combining maltodextrine-derived glucose with fructose in a 2:1 ratio, the Sports Gel unlocks a second independent intestinal transport pathway, allowing total carbohydrate uptake to reach up to 90g per hour in trained athletes. This dual-pathway mechanism makes the Sports Gel meaningfully more effective than single-source glucose gels at higher intake rates.
🧂 200mg sodium per gel — standalone fuel capability Most energy gels contain negligible sodium, forcing athletes to rely entirely on sports drinks for electrolyte replenishment. The Sports Gel's 200mg sodium per portion means it can be used as the sole carbohydrate source during exercise when combined with plain water, a particularly valuable feature for runners and triathletes who carry water rather than sports drink. Sodium also supports gastric emptying, fluid retention and neuromuscular function during prolonged effort.
💧 Liquid texture for easy intake at race pace The fully liquid texture of the Sports Gel requires no chewing, making it far easier to consume at high exercise intensities when breathing is demanding and jaw fatigue becomes a real factor. The compact 45ml format can be emptied in a single squeeze and consumed in under 3 seconds, with no mess and no need to slow down.
☕ Optional caffeine stimulus with the cola variant The cola variant delivers 75mg of caffeine per gel, a dose well within the ergogenic range established by sports science research (3 to 6mg/kg body weight). Caffeine at this dose is associated with improved endurance performance, reduced perceived exertion and enhanced focus during prolonged effort. The cola gel is the ideal strategic tool for the second half of a race or a demanding final training block.
🎯 Goal guide
🏋️ Endurance performance: 1 to 3 gels/hour depending on effort duration and intensity.
🔥 Weight management during training: 1 gel/hour during effort only. Avoid at rest.
⚖️ Body recomposition: Use during sessions over 60 min where performance matters.
Serving suggestion
Consume 1 to 3 Sports Gels per hour during exercise. Each gel provides 1 Sports Unit (30g of carbohydrates). Tear open the top of the pouch and squeeze the full contents into your mouth. Follow with a mouthful of water to aid digestion and absorption, particularly when consuming multiple gels per hour. Gels can be taken without water in short doses but consistent hydration is always recommended alongside higher intake rates.
Cola variant (caffeine): due to the 75mg caffeine content, limit consumption to a maximum of 2 gels per day and avoid use in the hours before sleep. Not recommended for individuals sensitive to caffeine, pregnant women or adolescents.
Best times to enjoy it
🏁 From 45 minutes into exercise Begin fuelling before glycogen depletion sets in. Gels are absorbed rapidly and begin contributing to blood glucose within 10 to 15 minutes of consumption.
⏱️ Every 20 to 30 minutes during prolonged effort Spacing gel intake evenly across the session maintains stable blood glucose and avoids the energy spikes and crashes associated with infrequent large doses.
☕ Cola variant: 45 to 60 minutes before or during a key race segment Caffeine reaches peak plasma concentration approximately 45 to 60 minutes after ingestion. Time the cola gel to peak during the hardest portion of your event — a final climb, a race finish or a transition from bike to run.
🚴 At high intensities where solid food is impractical The liquid texture makes the Sports Gel the ideal format for time trial efforts, sprint finishes, steep climbs or any race segment where consuming a bar or chew would require slowing down.
Hourly carbohydrate target by effort duration
| Effort duration | Carbs target/hour | Sports Units/hour | Suggested combination |
|---|---|---|---|
| 1 to 2 hours | 30g | 1 unit | 1 Sports Gel + water |
| 2 to 3 hours | 60g | 2 units | 1 Sports Gel + 1 Sports Drink |
| 3+ hours | 90g | 3 units | 1 Sports Gel + 1 Sports Drink + 1 Bar or Chew |
Goal-specific guidance
For endurance performance: Use the Sports Gel as the primary fuel format during high-intensity segments and combine with solid formats (bars, chews) during lower-intensity portions of long events. Reserve the cola variant for strategically important moments where a caffeine stimulus will have the most impact: the final hour of a race, a key climb or a brick run segment in triathlon.
For training sessions focused on body composition: Use 1 Sports Gel per hour only during sessions where carbohydrate intake is genuinely necessary to sustain training quality (efforts over 60 to 90 minutes at moderate to high intensity). Avoid consuming gels before or after training as a snack or recovery food, as the high simple sugar content is specifically calibrated for active metabolic demand.
🏅 Sport Nutrition "Did you know?"
The liquid format of the Sports Gel is not just a convenience choice — it has a direct impact on absorption speed. Liquid carbohydrates exit the stomach (gastric emptying) significantly faster than solid or semi-solid carbohydrates, meaning the glucose and fructose in a liquid gel reach the small intestine and enter the bloodstream faster than equivalent carbohydrates from a bar or chew. For efforts where a rapid blood glucose response matters (a sprint finish, a sudden pace surge, an unexpected climb), the liquid gel is the most pharmacokinetically appropriate fuel format available to an endurance athlete.
Full ingredient list
Water, sugar, maltodextrine, sodium citrate, salt, natural flavouring, acidity regulator: citric acid, preservatives: potassium sorbate, sodium benzoate.
Cola variant (additional ingredient): caffeine 75mg per gel.
Key ingredient breakdown
| Ingredient | Role |
|---|---|
| Water | Base carrier, contributes to the liquid texture and aids gastric emptying |
| Sugar | Primary fast-absorbing glucose and fructose source, contributes to the 2:1 carbohydrate ratio |
| Maltodextrine | Glucose-polymer providing rapid energy delivery at low osmolality |
| Sodium citrate | Primary electrolyte source, provides 200mg sodium per gel for hydration support |
| Salt (NaCl) | Additional sodium and chloride source |
| Natural flavouring | Flavour differentiation across the five variants using natural aroma compounds only |
| Citric acid | Acidity regulator, balances pH and enhances fruit flavour profile |
| Potassium sorbate | Preservative ensuring product stability and shelf life |
| Sodium benzoate | Preservative working synergistically with potassium sorbate |
| Caffeine 75mg (cola variant only) | Ergogenic stimulant supporting endurance performance, focus and perceived effort reduction |
Allergens and certifications
Allergens: No major allergens. Gluten-free confirmed. Always refer to the product label for the most current allergen information.
Certifications and characteristics:
- Informed Sport certified (batch-tested for 250+ prohibited substances)
- Gluten-free
- Vegan
- Vegetarian
- Lactose-free
- No artificial flavourings
- Available in mixed flavours box option (5 flavours + 1 Sports Ice Orange)
Nutritional values per gel
| Nutritional values | Per 100g | Per 45ml gel |
|---|---|---|
| Energy | 1116 kJ / 267 kcal | 502 kJ / 120 kcal |
| Fat | 0g | 0g |
| of which saturates | 0g | 0g |
| Carbohydrates | 67g | 30g |
| of which sugars | 46g | 21g |
| Fibre | 0g | 0g |
| Protein | 0g | 0g |
| Salt | 1.1g | 0.5g (~200mg sodium) |
Cola variant — additional active ingredient:
| Active ingredient | Per 45ml gel |
|---|---|
| Caffeine | 75mg |
Q1 — Do I need to drink water when taking a Sports Gel? It is strongly recommended. While the Sports Gel can technically be consumed without water, following each gel with 150 to 200ml of plain water significantly improves digestion speed and reduces the risk of gastrointestinal discomfort. Water dilutes the concentrated sugars in the gut, accelerating gastric emptying and getting carbohydrates into the bloodstream faster. At higher intake rates (2 to 3 gels per hour), adequate water intake alongside gels becomes essential for gut comfort.
Q2 — How does the Sports Gel differ from the Sports Chew? Both products deliver 1 Sports Unit (30g of carbohydrates in a 2:1 ratio) and are designed for use during exercise. The key differences are texture, format and sodium content. The Sports Gel (45ml, fully liquid) requires no chewing, empties the stomach faster and is better suited to very high intensities. The Sports Chew (38g, soft and chewy) takes slightly longer to consume but provides a more solid eating experience some athletes prefer during lower-intensity portions of long events. The Sports Gel also contains 200mg of sodium versus 0.02g in the base Sports Chew formula.
Q3 — Can I use the cola Sports Gel as my only caffeine source during a race? Yes, for most athletes. At 75mg per gel, the cola variant provides a well-tolerated ergogenic dose. For a 70kg athlete, the evidence-based ergogenic range for caffeine is approximately 210 to 420mg total (3 to 6mg/kg). One to two cola gels spread strategically across a long race sits comfortably within this range. Avoid combining with other caffeine sources (coffee, energy drinks, caffeinated bars) without accounting for total daily intake, and stay within 2 gels per day.
Q4 — Is the Sports Gel suitable for use during running, where GI issues are more common? Yes, and the Sports Gel is actually better suited to running than most solid food formats. Its liquid texture minimises the digestive load compared to bars or chews, and the 200mg sodium content supports fluid balance during running where sweat losses are typically higher than in cycling. That said, individual gastrointestinal tolerance varies significantly between athletes. If you are new to using gels while running, introduce them gradually in training before relying on them in competition.
Q5 — What is the mixed flavours box and what does it include? The mixed flavours box is a special option that includes one gel of each of the five available flavours (lemon, orange, berry, banana and cola), plus one Sports Ice Orange gel as a free addition. It is an ideal starting option for athletes who want to test all flavours before committing to a single-flavour box, or for those who prefer variety across a long event to avoid taste fatigue.