Feel like you’re hitting a wall during your long runs or races? As you’re running, you’re depleting your stored energy, or glycogen. Fueling with energy gels will prevent you from running out of energy and getting fatigued, while also boosting your performance.
If you’re not sure which energy gels to use or exactly when to take them during your runs, check out our expert tips and strategies, as well as recommendations for the best energy gels for running.
Best Energy Gels for Enhanced Performance
Whether you’re training for a marathon or just looking for quick nutrition for long runs, these top energy gels can give you the boost you need.
GU Energy Gels
GU Energy Gels are known for their unique blend of fast-acting carbohydrates that provide an immediate energy surge, while also offering a steady release of fuel for long-distance runs. With added electrolytes and a wide range of flavors, GU is a popular choice for runners. All of their options are vegan and gluten-free.
Top Features:
- 20+ flavors to choose from
- Caffeine and non-caffeine options
- Contains amino acids for muscle recovery
- Easy-to-consume, smooth texture
Best For: Runners looking for variety and a well-rounded energy boost. Buy on Amazon
Huma Chia Energy Gels
Made with fruit and natural sources of healthy carbs and protein, Huma’s Chia Energy Gels are a good option for runners with sensitive stomachs. They’re known for their delicious flavors and contain finely milled Chia Seeds to help modulate an even energy output. These gels provide a great balance of carbohydrates, fiber, and omega-3 fatty acids, which help with endurance and recovery.
Top Features:
- Chia seed base for natural hydration
- No artificial ingredients
- 100% plant-based
- 20+ flavors, including a few caffeine-free options
Best For: Runners looking for a natural, plant-based option with added hydration benefits. Buy on Amazon
Clif Shot Energy Gel
Clif is another popular brand among athletes, and their Shot Energy Gels are a great option for runners. They offer 100 calories per serving with a blend of organic sugars to keep your energy levels steady. Clif gels are also known for being easy on the stomach, which is especially helpful during intense, long runs.
Honey Stinger Energy Gels
Honey Stinger Energy Gels contain 24 grams of carbs and are naturally sweetened with honey, which is quickly absorbed. A popular choice among distance runners, they’re organic, gluten-free, and contain potassium to help replenish electrolytes.
Top Features:
- Organic ingredients
- 90 calories per gel
- Quick-absorbing
- Light on the stomach
Best For: Runners who prefer organic ingredients and want a simple, effective energy source. Buy on Amazon
Carb Boom Energy Gels
Carb Boom Energy Gels are known for their great taste and pure, healthy ingredients. They contain no artificial colors or sweeteners, making them suitable for most restrictive dietary needs. The fruit-flavored energy gels are made with a refreshing blend of fruit juices and purees for a smooth texture.
Top Features:
- Smooth texture
- No artificial additives
- Vegan
- Easy on the stomach
Best For: Serious runners and marathoners looking for a performance-focused gel with clean ingredients. Buy on Amazon
SIS (Science in Sport) GO Energy Gel
Science in Sport’s GO Energy Gel is a go-to choice for runners looking for a reliable, no-nonsense gel. With a 22g carbohydrate blend of maltodextrin and fructose, the gel delivers a quick energy boost without any unpleasant aftertaste. It also contains electrolytes to aid hydration and keep your performance on track.
Top Features:
- 22g carbohydrate blend for sustained energy
- Contains electrolytes for hydration
- Easy-to-take, smooth texture
- No artificial colors or preservatives
Best For: Runners who want a simple, effective energy gel that delivers consistent results. Buy on Amazon
What to Look for When Choosing Energy Gels
Carbohydrates: The primary energy source for endurance athletes, carbohydrates in gels typically come from sugars like glucose or fructose. Look for gels that offer a mix of both for a sustained energy release.
Electrolytes: Sodium, potassium, magnesium, and calcium are essential for preventing cramping and maintaining hydration levels during long runs.
Taste and Texture: Do you like fruity flavors? Or prefer chocolate? I personally love a good salted caramel gel, but I know runners who hate that particular flavor. No one wants to choke down a gel that’s too thick or taste unpleasant. Choose gels that are easy to consume and have a flavor you can tolerate over long distances.
Caffeine: Some gels contain caffeine, which can provide an extra boost of energy and mental clarity. If you’re sensitive to caffeine, make sure to choose a gel without it.
Digestibility: The last thing you want during a run is gastrointestinal discomfort. Opt for gels that are easily digestible and gentle on the stomach.
Ingredients: Some gels may contain ingredients that you’re sensitive or allergic to, such as gluten, caffeine, dairy, or artificial sweeteners. choose gels that work for your specific dietary needs and preferences.
Expert Tips for Getting the Most Out of Energy Gels
1. Timing is Everything: During long runs, you should take a gel every 45 minutes to an hour to maintain a constant energy supply. Experiment with different timing strategies during training to find what works best for you.
2. Stay Hydrated: Energy gels work best when consumed with water. Fluids will help your body absorb the gel and prevent any potential stomach discomfort.
3. Practice Makes Perfect: Experiment with different brands, flavors, and quantities during your training runs to find the ones that work best for you.
You’ll figure out which gels provide the biggest energy boost, but also be able to fine-tune your timing and avoid any unpleasant surprises on race day.
4. Listen to Your Body: Pay attention to how your body responds to energy gels during your training runs. What works for others might not work for you.
If you experience any digestive issues, such as stomach cramps or bloating, try adjusting the quantity or switching to a different gel brand.
5. Don’t Rely Solely on Gels: While energy gels provide a convenient, quick source of fuel during your runs, they shouldn’t be the sole focus of your nutrition plan. Remember to maintain a balanced diet and incorporate a mix of carbohydrates, proteins, and fats into your overall meals and snacks.
What Are the Best Energy Gels for Marathon Runners?
Choosing the best energy gel for your runs depends on your individual needs, preferences, and race goals. Whether you’re looking for a natural, plant-based option or a cutting-edge, high-tech formula, there’s a gel out there to fuel every runner.
Ultimately, trial and error will help you find the gel that works best for your body, but any of our expert recommendations here should help keep you energized, hydrated, and focused during your marathon training and race.
More Running Nutrition Advice
- 5 Common Sports Nutrition Mistakes and How to Fix Them
- Should I Eat Before Running?
- What to Eat and Drink Before Long Runs
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer and sports nutrition specialist. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
