I take the gel shots during rest stops on rides longer than 20 miles. I recently rode a century and took a gel shot every 20 miles. The gels aren't a substitute for food but it did help me keep my energy up between snack and rest stops. I find the fruit flavors more refreshing. The chocolate flavors are too heavy for me.
Hammer Recoverite is a very uncomplicated resource for muscle recovery in response to big training and racing efforts. I've employed Recoverite for more than 15-years and typically make a recovery drink cocktail comprised of Hammer Recoverite, chocolate milk and any variety of Odwalla high-protein drink for intake after heavy exertion. This re-fueling properly sets the stage for my muscle recovery, rebuild and strengthening for the next workout or event to come. in 2017, from Ironman 70.3, to Leadville 100 Mtn. Bike and IM World Championship - Recoverite was essential in each legendary event.