Understanding Why Gels Upset Stomachs
To find a gel that won't cause issues, you first need to understand why they can be problematic. The two main factors are the physiology of intense exercise and the ingredients in the gels themselves. During a hard run, your body prioritizes sending blood to your working muscles, which reduces blood flow to your digestive system. This compromises your gut's ability to efficiently process food and fluid. Many traditional gels compound this issue with a high concentration of simple sugars.
Common Triggers of GI Distress from Gels:
- High sugar concentration: Gels packed with simple sugars can pull water from your bloodstream into your intestines to aid digestion, leading to dehydration and cramping.
- Single-carbohydrate sources: Your body has a limited capacity to absorb a single type of sugar, like glucose. Overloading on one type can lead to unabsorbed carbs fermenting in your large intestine, causing gas and bloating.
- Artificial ingredients: Some athletes react poorly to artificial sweeteners, colors, and preservatives, which can irritate the gut lining.
- Lack of hydration: Consuming a thick, concentrated gel without sufficient water can exacerbate the problem, as your body needs the fluid to help with digestion.
Top Stomach-Friendly Running Gel Options
Fortunately, sports nutrition has evolved to offer several alternatives designed specifically for sensitive stomachs.
Hydrogel Technology: Maurten
Maurten is famous for its hydrogel technology, used by elite athletes like Eliud Kipchoge. The gel consists of a hydrogel matrix that encapsulates the carbohydrates, protecting them from stomach acid. It is then delivered to the small intestine for absorption, minimizing the risk of GI issues.
- How it works: The hydrogel forms in the stomach, allowing for a high intake of carbohydrates without the typical stomach discomfort.
- Key features: Neutral taste, thick jelly-like texture, and natural ingredients. It also includes an optimal glucose-to-fructose ratio for efficient absorption.
Isotonic Gels: SiS GO Isotonic
Isotonic gels have a lower concentration of carbohydrates and a fluid balance similar to your body's cells. This means they are more easily absorbed and can be consumed without additional water, which is a major advantage for runners with sensitive guts.
- How it works: The body doesn't need to pull extra water into the gut to dilute the gel, reducing the likelihood of bloating and cramping.
- Key features: Lighter, more liquid consistency, comes in various flavors, and reduces the need for carrying extra water bottles specifically for gel consumption.
Real-Food Based Gels: Hüma and Spring Energy
For those who prefer a more natural approach, gels made from real food ingredients are often a great choice. These avoid the highly processed sugars and artificial additives found in many traditional gels.
- Hüma Chia Energy Gel: Uses a blend of fruit purees, chia seeds, and brown rice syrup. The chia seeds provide fiber, which helps with sustained energy and can aid digestion for some.
- Spring Energy Gels: Made from real food ingredients like rice, fruits, and maple syrup, with no added sugars or artificial flavors.
Simple, Natural Gels: UnTapped
This gel is simply pure maple syrup, sometimes with added electrolytes. It's a single, natural ingredient that's easily digestible for many runners.
- Key features: All-natural, no artificial additives, and a simple ingredient list. The texture is liquid-thin and palatable.
Slower-Release Gels: UCAN Edge
UCAN Edge gels utilize a unique, slow-releasing complex carbohydrate called SuperStarch. This provides sustained energy without the sugar spike and subsequent crash, and is often gentler on the digestive system.
- How it works: The larger carbohydrate molecules are digested more slowly in the intestines, providing a steady energy supply.
- Key features: Zero sugar, low GI distress, and a focus on sustained, stable energy.
Comparison Table of Stomach-Friendly Gels
| Feature | Maurten Gel 100 | SiS GO Isotonic | Hüma Chia Energy Gel | UCAN Edge | Untapped Maple Syrup |
|---|---|---|---|---|---|
| Key Technology | Hydrogel | Isotonic Formula | Real Food + Chia | SuperStarch (Slow Release) | Pure Maple Syrup |
| Main Ingredients | Glucose, Fructose, Alginate | Maltodextrin, Water | Fruit Puree, Chia, Brown Rice Syrup | SuperStarch | Maple Syrup |
| Best For | High carb intake, elite performance | Ease of use, no extra water | Natural fueling, sensitive stomachs | Steady energy, avoiding spikes | All-natural, simple ingredients |
| Key Benefit | Bypasses stomach for quick delivery | Easy to digest on the move | Minimizes artificial additives | Prevents sugar spikes and crashes | Minimalist, single-ingredient |
| Consistency | Thick, jelly-like | Thin, liquid | Light, slightly fibrous | Liquid shots | Liquid |
Strategies for a Happy Gut
Beyond choosing the right gel, adopting smart fueling practices is key to preventing GI issues.
Practice in Training
This is the most critical rule. Never try a new fueling strategy on race day. Use your long training runs to test different gels, flavors, and timing to see what your body tolerates best. Your gut can be trained, so consistency is important.
Stay Hydrated
Adequate hydration is crucial for gel absorption. If you use non-isotonic gels, always consume them with a few sips of water. Dehydration can worsen GI symptoms and inhibit your body's ability to process carbs.
Time Your Intake
Fueling little and often is better than consuming large quantities at once. Start taking gels around the 45-60 minute mark of your run and aim for smaller, more frequent doses (e.g., half a gel every 20-30 minutes).
Consider Your Overall Diet
What you eat in the days leading up to a long run or race matters. Reducing high-fiber foods in the 24-48 hours before can help minimize gut discomfort during exercise. Focus on simple, easily digestible carbohydrates.
Listen to Your Body
Pay attention to early signs of gut distress, like bloating or nausea. If you feel uncomfortable, slow down your pace and sip on plain water. It’s better to adjust your fueling strategy mid-run than to push through and risk a DNF (Did Not Finish).
Conclusion
For runners with sensitive stomachs, the good news is that there are many excellent, gut-friendly options available. Brands like Maurten, SiS, Hüma, and UCAN offer innovative solutions that address the common causes of GI distress. By understanding what ingredients and technologies are gentler on your system, and by diligently practicing your fueling strategy during training, you can find a gel that provides the energy you need without the unpleasant side effects. Your perfect running fuel is a matter of personal experimentation. For more on advanced nutrition, consult this guide to carbohydrate intake and train your gut to perform better.
