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.
What to Look for When Choosing Energy Gels
Carbohydrates: Carbs are the primary source of fuel for your muscles during exercise, so it’s crucial to choose an energy gel that provides a sufficient amount of easily digestible carbs. Look for gels that contain a combination of simple and complex carbohydrates, such as maltodextrin and fructose, as this can provide a steady release of energy without causing rapid spikes and crashes.
Electrolytes: Electrolytes, such as sodium and potassium, are essential for maintaining proper hydration and muscle function. You lose electrolytes through sweat, so replenishing them is crucial for preventing cramps and fatigue. Opt for energy gels that contain a balance of electrolytes to support your body’s needs during exercise.
Flavors: While it shouldn’t be your only consideration when choosing energy gels, flavor is a crucial factor. After all, you won’t be motivated to use the gels if they have an unpleasant taste. 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. Think about whether you want to always consume the same flavor, or prefer a variety of options.
Consistency: While personal preferences may vary, it’s generally recommended to choose gels that have a smooth and easily swallowable consistency and texture. The last thing you want during a run is a gel that’s difficult to consume or leaves a sticky residue in your mouth. Experiment with different brands and varieties to find one that feels comfortable to consume while on the move.
Ingredients: Always read the ingredient list carefully and choose gels that work for your specific dietary needs and preferences. Some gels may contain ingredients that you’re sensitive or allergic to, such as gluten, caffeine, dairy, or artificial sweeteners.
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. Buy on Amazon
Huma Chia Energy Gels
Made with fruit and natural sources of healthy carbs and protein, Huma 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. Buy on Amazon
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. Buy on Amazon
Carb Boom Energy Gels
These 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. Buy on Amazon
Expert Tips for Getting the Most Out of Energy Gels
1. Timing is Everything: To maximize the benefits of energy gels, it’s crucial to consume them at the right time. 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: Like any new addition to your running routine, it’s essential to practice using energy gels during your training runs. Experiment with different brands, flavors, and quantities 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. Everyone is different, and 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. It’s all about finding what works best for you.
5. Don’t Rely Solely on Gels: While energy gels provide a convenient and 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. Energy gels are designed to supplement your nutrition, not replace it.
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.
