Energy Gels Explained: Top Picks and How They Fuel Your Run

• Rapid Energy Supply: Energy gels contain sugars like maltodextrin, glucose, and fructose, which are quickly absorbed to fuel your muscles.
• Electrolyte Support: Most gels include sodium and potassium to prevent cramps and support hydration.
• Avoiding the "Bonk": Gels replenish glycogen stores to keep energy levels stable and prevent sudden fatigue.

• Maltodextrin: A slow-to-medium-release carbohydrate that provides steady energy and helps your body transition to fat-burning, reducing the risk of fatigue (or “bonking”).
• Fructose: A quick-burning sugar that delivers fast energy to working muscles, often paired with maltodextrin for optimal absorption.
• Amino Acids: Found in some ultra-endurance gels; they can help reduce mental fatigue, protect muscle protein, and aid post-run recovery.

• Practice using gel: Test different brands, flavors, and timing during training runs. Avoid trying something new on race day.
• Timing Matters: Consume a gel every 30 to 45 minutes on long runs, adjusting for intensity and personal tolerance.
• Hydrate: Always take gels with water to enhance absorption and maintain electrolyte balance.
• Avoid Overeating: Stick to recommended amounts to prevent digestive discomfort.

Energy gels are an essential tool for runners seeking quick, reliable fuel during long or intense sessions. Choosing the right gel and practicing your strategy in training ensures maximum performance on race day.

Who says gels can’t taste good? GU Energy Labs offers a wide range of run fueling energy gels in tasty flavors to meet the needs of athletes at all levels. From classics like Chocolate Outrage and Vanilla Bean to more adventurous options like Campfire S'Mores and Salted Watermelon, there's a gel flavor to suit every taste.

More importantly, GU Energy Labs gels are formulated with a blend of simple and complex carbohydrates to provide sustained energy without causing a spike in blood sugar levels. In addition to a wide variety of flavors, GU gels are gluten-free and vegan, with options that include caffeine for an extra energy boost and amino acids to support performance and recovery. Whether you're a seasoned marathoner or a beginner training for your first race, GU Energy Labs gels are a tasty and effective way to fuel your endurance exercise.

Energy sources:

• Maltodextrin
• Fructose
• 21 – 23g of carbohydrates
  

Pick this gel if you want:

• Wide selection of flavors
• Gluten-free, vegan energy
• Caffeinated and non-caffeinated options
• Amino-acids to support performance and recovery (GU Roctane version only)

Maurten is a Swedish sports nutrition company known for its science-driven approach to enhancing athletic performance. Their energy gels are made with natural ingredients and contain no added colors, flavors, or preservatives, helping to minimize gut irritation during runs.

Maurten’s patented hydrogel technology encapsulates carbohydrates in a gel matrix, allowing for smoother digestion and reduced stomach distress, which is a major benefit for runners with sensitive stomachs. Available in 25-gram and 40-gram carbohydrate options, Maurten gels provide efficient, easily digestible energy for both everyday training and long-distance efforts that help keep you focused.

Energy Sources:

• Glucose
• Fructose
• 25g/40g of carbohydrates

Pick this gel if you want:

• Best gel for sensitive stomachs
• Higher carb options for longer runs
• Minimal, natural ingredients
• Non-over sweetened, neutral flavor

One of the biggest challenges with energy gels is opening them mid-run without making a mess. NEVERSECOND solves this issue with easy-to-open, easy-to-consume packaging, making it a great choice for fueling efficiently on the go. Each gel provides 30 grams of energy-replenishing carbohydrates and features a mild flavor and thin consistency to minimize gastrointestinal discomfort during hard workouts and races.

Available in both standard gels and caffeine-boosted, freezable versions, NEVERSECOND gels are gentle on the stomach yet powerful in performance.

Energy Sources:

• Fructose
• Maltodextrin
• 30g of carbohydrates

Pick this gel if you want:

• Easy-to-open packaging
• Neutral flavor and easily digestible consistency
• Freezable, caffeinated options for extra energy

Jelly Belly Sport Beans are a unique sports nutrition product designed to provide energy and nutrients in a fun and tasty way. Sport Beans are made with a blend of carbohydrates, electrolytes, and vitamins, making them a good source of quick energy during a workout. The beans are also free from high-fructose corn syrup and artificial ingredients, which is a plus for health-conscious athletes.

Clif Blok Energy Chews are a popular sports nutrition product among runners, and for good reason. These chewy, bite-sized blocks are made with organic, non-GMO ingredients and provide a convenient and tasty way to fuel during long runs and races. Each block contains a blend of carbohydrates, electrolytes, and essential vitamins and minerals, which work together to provide quick energy and support hydration and recovery. Clif Blok Energy Chews have a soft, chewy texture that's easy to digest, making them an excellent choice for runners with sensitive stomachs.

Honey Stinger Waffles are a delicious energy product gaining popularity among runners and endurance athletes. These waffles are easy to digest and made with organic ingredients, including honey, wheat flour, and a blend of essential vitamins and minerals, with a light and crispy texture. Available in a variety of flavors, including Salted Caramel, Chocolate, and Vanilla, they can be eaten as a mid-run snack or a pre-workout meal.

Most runners benefit from a single gel every 30 to 45 minutes of running, depending on their energy needs and the gel’s carbohydrate content. Start fueling early, about 45 minutes into the race, and continue consistently to maintain energy and avoid hitting the wall. Always test your plan during training to find the timing that works best for your body.

While gels offer plenty of benefits, they’re not necessarily “better” than alternative fuel options. Which option you should choose for your run will depend on your own personal preferences.

• Gels: Quick and convenient, easy to digest, high in concentrated carbs.
• Chews: Slower to consume, often gentler on the stomach for some runners.
• Drink mixes/sports drinks: Provide hydration and carbs at the same time, but you may need more volume to meet carb needs.

Choosing what feels easiest on your stomach and works for your fueling strategy is the best way to maximize your performance and get the most out of every run.

Thanks to their convenient design, energy gels can be stored easily in running vests, belts, or pockets, with many running shorts and tights even including designated gel pockets. Another option that some runners prefer is buying gels in bulk and filling a squeezable soft flask for easy access on the go.