Energy gels are a concentrated source of carbohydrates, designed to be quickly and easily absorbed by the body during intense, long-duration exercise. However, with countless options available, determining which energy gel is best for running can be a challenge. The ideal choice depends on your race distance, intensity, hydration strategy, and digestive tolerance. This guide will break down the different types of gels and review top contenders to help you find your perfect match.
Types of Energy Gels Explained
Not all gels are created equal. Understanding the different formulations is the first step to making an informed decision for your fueling strategy.
Isotonic vs. Hypertonic Gels
- Isotonic Gels: These gels have a similar concentration of carbs to your body's fluids, allowing for rapid absorption without needing extra water. They are perfect for runners who don't want to carry bulky bottles and prefer a quicker delivery of energy. However, they have a higher water content, making them bulkier to carry.
- Hypertonic Gels: These are thicker, more concentrated gels that require a drink of water to help with absorption and digestion. Consuming a hypertonic gel without water can pull fluid into your gut, potentially causing bloating and stomach cramps. They are smaller and more carbohydrate-dense than isotonic gels, making them a good option if you are fueling with water stations.
Other Specialized Gels
- Caffeinated Gels: Designed to provide a mental boost and increase alertness, caffeine gels can be a game-changer late in a race. Brands like GU and Nutrition X offer gels with varying caffeine levels, but it's essential to test your tolerance during training to avoid jitteriness.
- Electrolyte Gels: For heavy or salty sweaters, or for running in hot conditions, electrolyte-enhanced gels can help replenish minerals like sodium and potassium lost through sweat. Crank Sports' e-Gel and SiS GO Electrolyte are popular choices.
- Natural/Real Food Gels: Made from ingredients like fruit purées, maple syrup, or honey, these gels are often gentler on sensitive stomachs. Brands like Huma, Spring Energy, and UnTapped offer natural alternatives, though they may have a different carb profile and texture.
Key Factors for Choosing an Energy Gel
When evaluating which energy gel is best for running, consider the following:
- Digestibility and Stomach Sensitivity: Your gut's ability to handle fuel is a major consideration. If you have a sensitive stomach, test natural or hydrogel options like Maurten or Huma first. Always train with your chosen gels and never try a new one on race day.
- Carbohydrate Content: Most gels provide 20–30 grams of carbohydrates, primarily from simple sugars like maltodextrin and fructose. Dual-source carb blends are often used to improve absorption, as different sugars use different pathways in the body.
- Taste and Texture: This is highly subjective but critical for long runs. Some gels are thick and syrupy (e.g., GU), while others are liquid (e.g., High5 Aqua) or have a jelly-like consistency (e.g., Maurten). Taste fatigue is common during long events, so having a variety of flavors can help.
- Convenience: Consider the packaging and how easy it is to open and consume mid-stride. Some runners prefer small, compact packets, while others may opt for a larger, multi-serving pouch. Isotonic gels also offer the convenience of not requiring additional water.
Comparison of Popular Energy Gels for Runners
| Feature | Maurten Gel 100 | GU Energy Gel | SiS GO Isotonic Gel | Huma Chia Energy Gel |
|---|---|---|---|---|
| Carb Source | Hydrogel Technology (Glucose + Fructose) | Maltodextrin + Fructose | Maltodextrin (Corn) | Rice Syrup + Fruit Purée + Chia Seeds |
| Carbs (per gel) | 25g | 22g | 22g | 11–22g (varies) |
| Caffeine? | Yes/No options | Yes/No options | No (dedicated caffeine gels available) | Yes/No options |
| Electrolytes? | Minimal | Added electrolytes | Minimal (dedicated electrolyte gels available) | Yes, from natural sources |
| Texture | Firm, jelly-like | Thick, syrupy | Thin, watery | Smooth with chia seed texture |
| Water Required? | No | Yes | No | No |
| Best For... | High-performance, sensitive stomachs | All-around, variety of flavors | Water-only fuel strategy, easy on stomach | Natural ingredients, sensitive stomachs |
How to Test and Use Energy Gels
To avoid race-day surprises, develop a fueling plan during your training runs.
Training With Gels
- Start Early: For runs over 60–75 minutes, start your fueling at the 30–60 minute mark. Don't wait until you feel fatigued.
- Follow a Schedule: Take a gel every 45–60 minutes during long runs, or more frequently for higher intensity efforts.
- Use Water: Unless you are using an isotonic gel, always chase a hypertonic gel with water to aid digestion and prevent stomach upset.
- Rotate Flavors: Prevent taste fatigue by testing a few different flavors. Your taste buds can become sensitive mid-run.
Race Day Tips
- Practice Your Routine: Use the same gels and schedule from training on race day. No exceptions.
- Caffeine Strategy: If using caffeine, plan your intake for the later stages of a race to combat fatigue when you need it most, and avoid overdoing it.
- Plan Hydration: Know where water stations are located and if they will carry your chosen gel brand.
For a deeper dive into the science behind sports nutrition, you can reference the resource by Science in Sport.
Conclusion
There is no single "best" energy gel for running; the ideal choice is a personal one. The key to success is experimentation and understanding how different gels affect your body. Whether you prioritize easy digestion with a hydrogel like Maurten, the convenience of an isotonic gel from SiS, or the natural ingredients in Huma, testing during training is paramount. By considering factors like formulation, taste, and your body's specific needs, you can find a gel that fuels your runs effectively and helps you reach the finish line strong.
