Ultimate Guide - High5
What is High5?
High5 is a British sports nutrition brand built by athletes, for athletes. It was founded in 1994 by two British triathletes who wanted fuel that actually worked in the middle of a race - not just on paper. Over three decades on, High5 is best known for pioneering the 2:1 maltodextrin-fructose carbohydrate ratio, which was one of the first formulations designed to push carbohydrate absorption beyond the traditional 60g/hour ceiling. The brand has also been credited as one of the first in Europe to use real fruit juice in its gels, keeping flavour and gut comfort front of mind alongside performance ¹.
Today the High5 range covers energy drink mixes, gels, hydration tablets, bars and recovery products, all built around the same practical philosophy: nutrition that is easy to tolerate, easy to use, and backed by testing with real athletes and teams on the ground at over 500 races and events worldwide ¹.
Where Is High5 Based?
High5 is based in Leicestershire, in the United Kingdom. In 2017, the brand was acquired by Associated British Foods (ABF), a major international food group, which has supported High5’s continued growth in sports nutrition while the brand has kept its endurance and multisport focus ².
Is High5 A Good Brand?
Yes - High5 has built its reputation over 30+ years on practical, gut-friendly fuelling rather than trends. What stands out about the brand:
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A long track record with the 2:1 maltodextrin–fructose ratio, designed to lift carbohydrate absorption from around 60g/hour up to 90g/hour ¹
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A wide range of low FODMAP and gluten-free-facility options, making it one of the more gut-friendly brands on the market
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Genuinely competitive pricing
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Products tested on-course at major races and used by everyday endurance athletes, not just elite teams
For athletes who want reliable, easy-to-digest fuelling without paying a premium, High5 is a trusted and highly credible choice.
Our Favourite High5 Products
Key Features →
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44g of carbohydrate per serve, using a 2:1 maltodextrin-fructose ratio to optimise carb absorption.
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The 2:1 ratio lifts the maximum carbohydrate absorption rate from around 60g to 90g per hour.
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240mg sodium, 50mg potassium and 84mg chloride per serve for electrolyte replacement
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Vegan-friendly, with no artificial colours or flavours
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Available in 1kg and 2.2kg tubs, in Berry, Citrus, Orange and Tropical.
Who It’s For →
Endurance and multisport athletes - runners, cyclists and triathletes - who want a proven, budget-friendly carbohydrate-electrolyte drink for long training sessions and races.
How To Use →
“Mix the powder contents (47g) into 500ml of water and shake well. Consume before and during sport, drink 150-250ml every 20 minutes.
Key Features →
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23g of carbohydrate per gel, made with real fruit juice for a smoother, more natural taste
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Low FODMAP, making it a genuinely gut-friendly option for sensitive athletes
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Manufactured in a certified gluten-free facility with no risk of cross-contamination
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Vegan and dairy free
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Available in Apple, Mango, Citrus, Berry and Blackcurrant.
Who It’s For →
Endurance and multisport athletes who want a reliable, low-cost gel for workouts over an hour, including those managing gut sensitivity or FODMAP intolerances.
How To Use →
Take with approximately 300ml of water. As a general guide: one gel every 30-45 minutes for workouts over an hour. Increasing to 2-3 gels per hour for efforts beyond 2.5 hours. Always practise your fuelling strategy in training before race day.
Key Features →
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An isotonic formulation for efficient fluid absorption, combining a fast-acting carbohydrate blend with five electrolytes
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28g carbohydrate per serve, alongside sodium, potassium, magnesium, chloride and calcium
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Contains postbiotics - heat-treated microflora (Saccharomyces Boulardii and Kluyveromyces Marxianus) - to support digestive comfort during exercise
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Vegan
Who It’s For →
Endurance athletes who want their carb electrolyte drink absorbed as efficiently as possible, particularly those looking for extra gut support during long or hot-weather sessions.
How To Use →
Mix 1 scoop of powder into 500ml of water. Consume 150-250ml every 20 minutes during exercise.
Key Features →
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Low FODMAP
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A water-based gel with a consistency closer to a sports drink than a traditional gel
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Can be taken without extra fluid
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23g of carbohydrate per serve
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Caffeine-free, vegan and free from artificial sweeteners and colourings
Who It’s For →
Athletes who find traditional gels too thick or hard to stomach, beginners trying gels for the first time, anyone who prefers a gel with extra water mid-race. A good option for athletes new to gels, or anyone wanting a low-FODMAP, gut-friendly choice
How To Use →
Take up to 1-2 gels per hour during exercise, use in conjunction with a carb electrolyte drink mix.
Final Thoughts
High5 suits athletes who want fuelling that’s simple, gut-friendly and doesn’t come with a premium price tag. With a 30+ year track record on the 2:1 carbohydrate ratio, a strong low FODMAP and gluten-free-facility range, and some of the most competitively priced gels and drink mixes at Aid Station, High5 remains a go-to brand for endurance athletes who want dependable performance nutrition without overcomplicating race day.
Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition
References
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HIGH5. Great Tasting Sports Nutrition [Internet]. Available from: https://highfive.co.uk/
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Just Food. ABF buys UK sports nutrition firms H5, Reflex Nutrition [Internet]. 19 April 2017. Available from: https://www.just-food.com/news/abf-buys-uk-sports-nutrition-firms-h5-reflex-nutrition/
Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn’t take responsibility for individual outcomes.
