From Fellrnr.com, Running tips
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* Sugar is a cheap ingredient and is half glucose and half [[Fructose]].
* Fat can make a gel more palatable and is a useful fuel source at ultramarathon distances.
* Some [[Protein| protein]] can provide an additional fuel source and help limit the tendency of your body to cannibalize muscle for fuel.
** Amino acids may help performance, but the evidence is unclear at the levels provided in most gels.
* [[Caffeine]] is great for improving performance and speeding the absorption of carbohydrate, but too much can upset the stomach.