What are the best gels for runners?

Glycogen stores in your muscles last for about 90 minutes of running, making mid-run fueling essential. To maintain energy for endurance events, many athletes turn to energy gels, and deciding what are the best gels for runners can transform your performance.

Quick Summary

Compare top running gels for different performance needs, including isotonic, high-carb, and natural options. Understand how to select and use race-day fuel effectively.

Key Points

• Carb Source Matters: Choose gels with a mix of carbohydrate types (e.g., maltodextrin and fructose) for higher hourly intake without stomach upset.

• Know Your Extras: Decide if you need electrolytes for heavy sweating, caffeine for an extra boost, or amino acids for muscle support.

• Texture is Personal: Isotonic gels are thinner and don't require extra water, while hydrogels like Maurten have a jelly-like consistency that's easy on the stomach.

• Practice in Training: Never try a new gel on race day. Test different brands, flavors, and timings during your long runs to train your gut.

• Time Your Intake: Start fueling proactively, typically 60-90 minutes into your run, and take gels with water (unless isotonic) for optimal absorption.

How to Choose the Right Running Gel

Selecting the right energy gel involves understanding several key factors that impact your energy needs and race-day comfort. Your ideal gel depends on your individual pace, the duration of your run, and your dietary tolerances.

Consider the Carbohydrate Source

Energy gels typically use various types of carbohydrates, such as maltodextrin and fructose. For endurance efforts exceeding 60 grams of carbs per hour, a blend of different carb types is recommended to maximize absorption and minimize stomach issues. Maltodextrin offers a less-sweet, easy-to-digest option, while fructose can aid in higher hourly carb intake. Some natural gels rely on honey, maple syrup, or fruit purees for their energy source.

Evaluate Added Ingredients

Beyond carbs, many gels include performance-enhancing additions:

• Electrolytes: Sodium is the primary electrolyte lost in sweat and is crucial for maintaining fluid balance. Electrolyte-enhanced gels are especially important for heavy sweaters or in hot weather.
• Caffeine: Often added to boost mental alertness, improve concentration, and reduce the perception of effort. It's vital to test caffeinated gels during training, as they can cause stomach issues for some individuals.
• Amino Acids: Branched-Chain Amino Acids (BCAAs) may help reduce mental fatigue and muscle damage during long, intense efforts. GU Roctane is a well-known example of a gel with added BCAAs.

Find a Suitable Taste and Texture

Palate fatigue is a real issue during long events, making taste and texture a critical consideration. Gels range from thick and syrupy to thin and watery. Isotonic gels, like SiS GO, have a thinner consistency and are designed to be consumed without extra water. Others, like Maurten, use hydrogel technology to create a thicker, jelly-like texture that can reduce the risk of digestive issues.

Prioritize Digestibility

For many runners, stomach upset is a primary concern. The key is to find a gel that works for your unique digestive system. Brands like Huma use natural ingredients like chia seeds for a gentle, slower-release effect, though the chia texture isn't for everyone. Hydrogel technology, as used by Maurten, can also minimize stomach stress by encapsulating carbs. Always test gels in training before using them on race day to avoid unexpected gut distress.

Top Energy Gels for Runners

Maurten Gel 100

Praised by elite athletes like Eliud Kipchoge, Maurten's unflavored gel is known for its hydrogel technology, which allows for a high hourly carb uptake with minimal GI issues.

GU Roctane Energy Gels

Designed for high-intensity and long-duration exercise, GU Roctane packs more electrolytes and BCAAs than the original GU gels, helping to delay fatigue.

SiS GO Isotonic Energy Gel

The world's first isotonic gel, this product can be consumed without extra water, making it a convenient option for runners who want to minimize the fluids they carry.

Huma Chia Energy Gels

Made with real food ingredients like fruit puree and chia seeds, Huma offers a natural, stomach-friendly fuel source that provides a steady energy stream.

UCAN Edge

Using a slow-burning complex carbohydrate called LIVSTEADY, UCAN Edge provides consistent energy without the sugar spikes and crashes associated with some other gels.

Untapped Pure Maple Syrup Gels

A simple, all-natural option made from pure Vermont maple syrup, providing clean energy with natural electrolytes and minerals.

Comparison of Popular Running Gels

Feature	Maurten Gel 100	GU Roctane	SiS GO Isotonic	Huma Chia Energy Gel	UCAN Edge
Carbs (per serving)	25g	21g	22g	22-25g	19g
Caffeine	Optional	Optional	Optional	Optional	No
Key Features	Hydrogel technology, neutral flavor, fast absorption	High electrolytes & BCAAs, intense efforts	Isotonic (no water needed), thin consistency	All-natural, chia seeds, steady energy	Slow-release carbs, no sugar crash
Best For	High performance, sensitive stomachs	Long distances, high intensity	Beginners, minimal gear	Sensitive stomachs, natural fueling	Consistent energy, blood sugar issues

Best Practices for Using Gels

• Timing is key: Don't wait until you feel fatigued. Take your first gel 60-90 minutes into your run, and then every 30-45 minutes thereafter. Your body diverts blood from your stomach to your working muscles during intense exercise, which can slow digestion, so fueling proactively is crucial.
• Stay hydrated: Unless you're using an isotonic gel, it's vital to chase your gel with water. Water aids in digestion and absorption. Avoid taking gels with a sports drink, as it can lead to an overabundance of sugar and cause stomach issues.
• Train your gut: Practice with your chosen gels during training runs, especially your longer sessions. This allows your digestive system to adapt and ensures there are no surprises on race day.
• Start small: If you're new to gels, start by taking only half a packet to see how your stomach reacts before ingesting a full serving.
• Consider distance: For shorter events under an hour, gels are often unnecessary. For half marathons, you may need 2-4 gels, while marathoners might need 8-12 depending on pace and duration. For ultras, a mix of gels and other real food sources is often needed to combat flavor fatigue.
• Carry them wisely: Find a comfortable way to carry your gels, whether in a race belt, hydration vest, or shorts pockets. There are also reusable gel flasks for those who prefer to carry multiple servings.

Conclusion

Finding the right fuel can be a game-changer for your running performance, especially during endurance events. The best gels for runners depend heavily on individual needs, including desired carb intake, stomach sensitivity, and taste preferences. From cutting-edge hydrogels like Maurten to all-natural options like Huma, a wide range of products cater to different fueling strategies. The most important step is to experiment during training to find a gel and a fueling schedule that works for you, ensuring you cross the finish line feeling strong and energized. For more in-depth nutritional guidance, consider consulting with a sports dietitian.

Frequently Asked Questions

When should I take my first energy gel?

Take your first gel 60 to 90 minutes into your run, ideally before you begin to feel fatigued. Subsequent gels should be taken every 30 to 45 minutes, depending on the gel's carbohydrate content.

Do I need to drink water with my energy gel?

Yes, unless the gel is specifically labeled as 'isotonic.' Water helps your body properly digest and absorb the concentrated carbohydrates in the gel. Pairing a gel with a sports drink is not recommended, as it can cause stomach distress from excess sugar.

How many energy gels do I need for a marathon?

For most runners, it is recommended to consume 60-90 grams of carbohydrates per hour. This translates to roughly 8 to 12 gels for a 4-hour marathon, spaced out consistently.

Can I use natural alternatives instead of commercial gels?

Yes, some runners prefer natural options like honey packs, maple syrup, or specific fruit purees. While they offer a clean fuel source, they should still be tested during training to ensure your stomach handles them well.

What if I have a sensitive stomach?

If you experience stomach issues, consider natural gels like Huma Chia or those using hydrogel technology, like Maurten, which are designed to be gentle on the gut. Isotonic gels like SiS GO are also often better tolerated.

Should I choose a caffeinated or non-caffeinated gel?

Caffeinated gels can enhance performance and focus, especially in the later stages of a race. However, caffeine sensitivity varies greatly among runners. It's essential to test caffeinated gels during training to see how your body reacts before using them on race day.

How do I carry my gels during a run?

Runners use a variety of methods, including storing gels in shorts or hydration vest pockets, using a dedicated race belt with loops, or utilizing a reusable gel flask for multiple servings.