Recent trends in sports nutrition have led many athletes, both elite and recreational, to consider mid-workout fueling with energy gels and sports drinks. While research shows that elite athletes benefit from refueling during long and intense efforts, experts say most casual exercisers do not need to consume extra calories during typical workouts. The necessity of mid-exercise fueling depends on the duration and intensity of the activity, as well as the individual's training goals. For workouts under 90 minutes or at lower intensities, a light pre-exercise snack is usually sufficient, and overconsumption of sugary products may have negative health effects. However, for longer or more demanding sessions, appropriate fueling can improve performance, recovery, and overall results.