When it comes to running, fueling your body with the right energy is crucial to maintaining performance and endurance. Whether you’re training for race that is a half, full, or ultra marathon energy gels are a popular choice for quick, convenient fuel that keeps you running.
These packets of concentrated carbohydrates, electrolytes, and sometimes even caffeine, are designed to provide an energy boost during your runs. With many options on the market, it can be challenging to find the during the run fuel that meet your needs. In this guide, we’ll explore the best energy gels for running.
Energy gels are primarily a source of carbohydrates, which your body uses during running, allowing you to maintain consistent energy levels and avoid hitting a “wall” or bonking.
Ideally, the gel will contain a combination of glucose or maltodextrin and fructose. The reasoning behind this is that your glucose transporters can handle approximately 60 grams of carbohydrates per hour. Fructose uses a different transporter, allowing you to take in even more carbohydrates per hour. Thus, finding a gel that contains both glucose/maltodextrin and fructose will provide your body with more carbohydrates (energy). The amount of carbohydrates in the gel will determine how frequently the gel will need to be consumed during the run.
During runs, electrolytes are lost via sweat. Many energy gels on the market contain electrolytes like sodium, potassium, and magnesium to help replenish what is lost via sweat and maintain fluid balance. You can also look to other products such as electrolyte drinks, endurance drinks, and salt pills to replace electrolytes.
Many energy gel companies produce versions that contain caffeine, which can provide an added mental and physical boost during a race. Caffeine can help improve focus, reduce perceived effort, and even enhance fat oxidation. If you’re sensitive to caffeine, be mindful of the amount in the gel (typically ranging from 25 to 100 mg per packet) and how your body reacts. Since caffeine can cause gastrointestinal stress, be sure to test it during training runs to see if it works for you.
E-Gels combine both maltodextrin and fructose as carbohydrate sources, thus allowing you to maximize intake by utilizing both transporters. These gels are rich in essential electrolytes like sodium and potassium, which help maintain hydration and replenish what’s lost through sweat. Additionally, they have a slightly tart taste that balances the sweetness, offering a refreshing flavor profile.
37g carbohydrates
237mg sodium
Opt for the Plus version, which contains a higher amount of electrolytes and has a thinner consistency compared to Huma’s regular version. Huma+ gels are also gentle on the stomach, making them a great choice for runners with sensitive stomachs or those prone to gastrointestinal issues. This gel comes in both caffeine and caffeine-free versions.
21g carbohydrates
240mg sodium
This is a top-tier energy gel designed for endurance athletes seeking reliable, stomach-friendly fuel. With a high carbohydrate content and innovative hydrogel technology it provides efficient, sustained energy. This gel comes in both caffeine and caffeine-free versions. With the very low sodium content, ensure you are looking into other avenues to replace electrolyte losses.
40g carbohydrates
30mg sodium
One of the best carb-to-dollar energy gels on the market, costing just $2 per gel, Carbs Fuel is a highly effective option that provides sustained energy through a combination of glucose and fructose. With a thin, water-like consistency, this gel is easy to consume at any pace.
50g carbohydrates
105mg sodium
SiS Beta Fuel uses a dual carbohydrate formula, combining maltodextrin and fructose in a 1:08 ratio. This combination is designed to maximize carbohydrate absorption, allowing you to ingest more carbohydrates per hour. With a low amount of sodium, heavy sweaters will need to look into other products to replace electrolytes.
40g of carbohydrates
15mg sodium
Precision gels have a mild, neutral taste reducing the flavor fatigue common during longer efforts when multiple gels are needed. Theses gels are designed to be consumed with Precision’s electrolyte products to meet sodium and other electrolyte needs.
30g carbohydrates
15mg sodium
Gu’s energy gels might be the most recognizable and well known gel in the running community. They’ve long been the standard when it comes to energy gels — with their variety of flavors, caffeine and caffeine-free options, and compact packaging. Gu has a thick consistency which some runners find difficult. Check out the Gu Liquid line if you prefer a thinner consistency.
22-23g carbohydrates
55-125mg sodium
Choosing the best energy gels for running can make a significant difference in your performance, help you maintain energy, improve endurance, and stay focused during runs or races. With so many options available, it’s important to find a gel that aligns with your taste preferences, consistency preferences, and nutritional needs. By experimenting with different gels and finding works best for you, you can ensure that you’re properly equipped to tackle your next running challenge with confidence and stamina.
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Hi, I'm Amy aka the Running Dietitian. An expert in all things running and nutrition.
