You can take energy gels before, during, and after your exercise, training or running. However, most energy gel brands have unique specifications and recommendations on how to use these gels. As a rule of thumb, you can use an energy gel 15 minutes before starting and 30–45 minutes after you begin the endurance exercise. Also, the first gel before an activity may be skipped in favor of a high carbohydrate snack. Energy gels are to be used every 30–45 minutes during exercise.\r