The Best Energy Gels for Every Type of Runner

For anyone venturing into long-distance running, proper nutrition for endurance athletes is essential to reaching big goals. Whether you’re training for a half marathon, marathon or ultra marathon, having a solid nutrition strategy in place well before race day can make all the difference. One of the easiest ways to fuel your runs is with energy gels.

How Energy Gels Work

When running, your body uses two sources of fuel – fats and carbohydrates. Fats are more readily available in the body, but they take longer to break down into usable energy. Carbohydrates break down quickly, making them the primary fuel source your body relies on during a run. The problem is your body can only store a limited amount of carbohydrates at a time. This is where running gels, also known as energy gels, come into play. Packed with carbs and available in portable packets around 1 to 1.5 ounces, running gels are ideal for athletes looking to bring fuel with them on long training days.

When to Use Energy Gels

There is no “perfect time” to take an energy gel, as every runner absorbs and processes carbohydrates at a different rate. According to Sanford Health’s carbohydrate guidance for runners, runners should aim to consume 40-60 grams of carbohydrates per hour after the first hour of running, then about every 45 minutes thereafter. It is important to take the gel before you “hit the wall” to help avoid lactic acid build-up and fatigue.

For 30 years, GU has developed some of the most tried and true energy gels on the market. The company offers three different types—the original, Roctane, and liquid—that come in more than 30 different flavors from salted caramel to raspberry lemonade. Depending on your texture preference, you might opt for a smooth gel or go for the fast-absorbing liquid.

For long-duration and high-intensity exercise, GU offers the Roctane energy gel, which carries more electrolytes and amino acids than the original. Each energy gel holds 21-23 grams of carbohydrates per packet. If you’re unsure which to pick for your next training session, check out GU’s handy suggested use guide.

Best for: If you’re looking for a classic energy gel with plenty of flavor options, GU might be the best fit for you.

Made with real fruit, chia seeds, and brown rice syrup, among other all-natural ingredients, Hüma energy gels are inspired by the fuel used by the Tarahumara tribe, the legendary Indigenous group featured in the bestseller, “Born to Run.” Hüma offers two different types of energy gels—the original and energy gel plus (which contains double the electrolytes from natural sources, including coconut water and sea salt)—that come in 12 delicious flavors ranging from strawberries to cafe mocha.

Best for: If all-natural ingredients are a high priority for you, Hüma will get the job done while fueling you for the miles ahead.

Over the last several years, Maurten has quickly become a favorite source of fuel for elite athletes, including marathon world record-holder Eliud Kipchoge. What sets Maurten’s energy gel apart is the product’s hydrogel technology, which has proven to be a gamechanger for runners who are prone to GI issues.

So, what is hydrogel technology? Alginate (a fiber extracted from seaweed) and pectin (found in fruits and vegetables) create a capsule that contains salt, glucose and fructose. Thanks to that encapsulation, the body can absorb more carbohydrate with relative ease through the digestive tract

Maurten’s energy gels come in two options—the GEL 100 and the GEL 100 CAF 100 (which contains 100 mg of caffeine)—that both deliver 25 grams of carbohydrates.

Best for: As many pros can attest, Maurten energy gels are a great choice for those who experience GI issues while on the run.

Made with zero sugar and no caffeine, UCAN’s energy gels boast a formula that helps endurance athletes release steady energy for up to 75 minutes at a time. A key ingredient in UCAN’s energy gels is LIVSTEADY, the company’s proprietary low-glycemic, plant-based complex carbohydrate aimed to keep blood sugar levels stable while fueling athletes on-the-go.

Unlike other energy gels that are meant to be consumed every 30-40 minutes during a longer run, UCAN suggests athletes eat one pouch every 60 minutes for workouts that go beyond 90 minutes. UCAN energy gels come in three different flavors—strawberry banana, pineapple, and orange.

Best for: If you’d rather minimize the amount of gels you’re consuming during long efforts, UCAN is an excellent choice for long-lasting energy.

Many runners are familiar with Honey Stinger’s energy waffle, but the energy gel is just as notable. Made with organic honey, tapioca syrup, and potassium citrate, among other ingredients, the Honey Stinger energy gel comes in four different flavors, including caffeine options, to fuel athletes for an easy boost of energy on-the-go.

Best for: Honey Stinger may be your pick if sweeter, fruit-forward recipes are your thing.