What's the hype around 226ERS?

If you're deep in the tri scene, you'll probably recognise this name - it's a cheeky nod to the 226km journey of a full-distance triathlon. But don't stress if you're not smashing out Ironmans (yet!) - this Spanish sports nutrition crew has got every endurance athlete covered. Let's dive into why 226ERS is worth all the hype. 

 

What is 226ERS?

226ERS is a Spanish sports nutrition company specialising in endurance fuel. Their aim is to provide clean nutrition that supports athletes' performance while promoting overall health. The 226ERS range includes energy gels, bars, drinks, and recovery supplements. Their products offer a range of dietary requirements being gluten-free, mostly vegan friendly and free from added sugars.

Why is it called 226ERS?

The name is reflective of the total distance in kilometres of a full distance triathlon. Participants in these events can often be referred to as 226ERS. 

Products and science behind the brand:

Energy Gels→ 
All gels (not the shots) are on the Gologne List tested for doping.

All gels are vegan and gluten free except for High Energy Gel – Salty Peanut & Honey which is vegetarian.

• Isotonic Energy gel→ 22g of carbohydrates per gel using maltodextrin and cluster dextrin. These are both efficient for glycogen replenishment with a prolonged and steady energy release for sustained performance (1, 2). 30mg of sodium chloride and sodium citrate. Fast absorption due to isotonic composition. Cola flavour has 100mg of caffeine per gel.

• High energy gel→ 50g of carbohydrates per gel using maltodextrin, cluster dextrin, corn glucose syrup and sucrose. 10-250 mg of sodium chloride and sodium citrate. Some flavours have 1g of BCAA in a ratio of 8:1:1.

• The High Fructose Gel → 55g of carbohydrates using maltodextrin and fructose in a 10:8 ratio. This ratio is designed to help your body absorb carbs better when you're taking in more than 90g per hour.  250 mg of sodium chloride. Cola has 100mg of caffeine per gel.

• Hydrajelly—> Jelly texture. 22.6g of carbs per gel using sugar, glucose and fructose. Sodium chloride ranges from 40-250mg per gel. 

• 226ers- Energy Gel-Strawberry (40g)--> 29g carbohydrates using unrefined wheat syrups and juice concentrates. 247-251mg sodium chloride. Smaller 40g gel size making it easier to carry. 
  

 

Energy Shots→
Pre workout liquid shot. Not an energy gel (0g carbs).

• Energy shot zero→ 2000 mg of Arginine AKG, 1500 mg of Beta-Alanine, 1500 mg of Taurine, 500 mg of Tyrosine. Helps enhance performance, reduce fatigue, and aid recovery. 

• Energy shot Mid→ The same as Energy Shot Zero but with 125mg caffeine.

• Energy Shot Stick Xtreme→ The same as other two energy shots but with 250mg of caffeine per stick. May beneficially affect anaerobic physical performance when consumed pre-workout/race (3)

Energy Bars→
What is it:

• 22 to 24g of protein per bar

• The 226ers -Endurance Fuel Bar- BCAAs contain branched-chain amino acids in a ratio 8:1:1 (L-leucine, L-isoleucine, L-valine) - High L-leucine content which plays the most critical role in muscle protein synthesis.

• Carb range from 21-37g of carbs per bar

• Vegan-friendly and gluten-free (except Strawberry/White choc)

• Made on natural, high-quality ingredients to support energy needs

When to use it:
Ideal consumption during training/racing or as a pre-training snack

Recovery Drink→
What is it:

• 40% protein from grass-fed whey concentrate

• 1:1 protein-to-carbohydrate ratio to optimise recovery

• Contains all essential amino acids for muscle repair and maintenance

• Creatine monohydrate- may reduce muscle damage (4)

• For vegans: 226ers Vegan Recovery Drink

Isotonic Drink Mix→
What is it:

• 17g of carbs, 250mg of sodium, making it an isotonic drink mix- fast gastric emptying

• Beta-Alanine for buffering lactic acid (Keep in mind a single serve is much lower than the 3-6g per day dose proven to improve endurance performance )

• Gluten-free, lactose-free, and sugar-free

When to use it:
Ideal for intensive exercise or competitions lasting under 90 minutes

In Summary→
The hype comes down to this:

• Scientifically backed, natural, high-quality ingredients

• Carbohydrate choices for sustained energy

• Suits a variety of dietary requirements

• Rapid gastric emptying and reduced GI discomfort

• 226ers Energy Shot Stick Xtreme is unique to endurance sports nutrition

 

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

 

References

1. Onishi M, Nakamura T, Kano C, Hirota T, Fukuda S, Morita H. α-Cyclodextrin supplementation improves endurance exercise performance and reduces post-exercise fatigue in human males: a randomized, double-blind, placebo-controlled, parallel-group study. Biosci Microbiota Food Health. 2025;44(1):80-89. doi: 10.12938/bmfh.2024-062. Epub 2024 Sep 16. PMID: 39764495; PMCID: PMC11700553.

2. König, D., Zdzieblik, D., Holz, A., Theis, S. and Gollhofer, A., 2016. Substrate utilization and cycling performance following Palatinose™ ingestion: a randomized, double-blind, controlled trial. Nutrition Journal, 15(1), p.9. Available at: https://doi.org/10.1186/s12937-016-0131-4 [Accessed 9 Apr. 2025].

3. Drwal, A., Pałka, T., Tota, L. et al. Acute effects of multi-ingredient pre-workout dietary supplement on anaerobic performance in untrained men: a randomized, crossover, single blind study. BMC Sports Sci Med Rehabil 16, 128 (2024). https://doi.org/10.1186/s13102-024-00918-1

4. Jiaming Y, Rahimi MH. Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trials. J Food Biochem. 2021 Oct;45(10):e13916. doi: 10.1111/jfbc.13916. Epub 2021 Sep 2. PMID: 34472118.