What this gel study does and does not answer
This randomized trial tested carbohydrate gel during prolonged intermittent high-intensity shuttle running, then measured a run-to-exhaustion outcome. It is not a marathon, triathlon or 100K field trial, and time to exhaustion is not the same as a finish-time benefit.
The practical use is narrower: carbohydrate form and timing can be tested during a session that resembles the athlete's expected duration and intensity. Rehearse one familiar product, record dose, fluid, gastrointestinal response and the rest of that day's intake, and change one variable at a time.
Read the complete methods in the PubMed record before copying the protocol. A positive group result does not establish tolerance, medical suitability or the right amount for an individual. Avoid new gels, large dose jumps or untested caffeine combinations on race day.