The Fast Facts
- Energy gels are a convenient source of concentrated carbohydrates.
- Endurance athletes often use them in longer sessions to improve performance.
- Looking for a gel that’s gentler on the stomach? Try Maurten Energy Gel 100. Our most affordable pick is Hammer Energy Gel, coming in at just $1.46 per serving.
Here’s a quick look at how our top picks compare:
We researched the best energy gels based on the following criteria:
- Recommendations from experts. We spoke with running experts to get their takes on the best energy gels.
- Reviews. We included gels with mostly positive customer reviews.
- Price. We looked for energy gels to suit a range of budgets.
- Ingredients. We included products to suit a variety of dietary needs and preferences, including gluten-free gels and ones made from all-natural ingredients.
- Personal experience. Runner and dietitian Ellen Landes, MS, RDN, shared her thoughts on which gels taste the best and are easiest to digest.
- Vetting. All the products included have been vetted to ensure they meet Healthline’s medical and business standards.
When deciding on a gel for your running needs, it’s important to consider the following factors:
- Carbs per serving. Most energy gels have 20–25 grams of carbs per serving. The International Society of Sports Nutrition recommends consuming
30–60 grams of carbs per hour when exercising for longer than 1 hour. You may need to do a little number crunching to determine how many gels you’ll need to meet this recommendation. - Sugar source. The carbohydrates found in energy gels often come from simple sugars such as dextrose, maltodextrin, glucose, or fructose, as these are easy to digest and absorb. Some gels contain other sources of sugar, such as maple syrup or honey.
- Ingredients. In addition to a carbohydrate source, you may see other ingredients on the label, including gelling agents like xanthan gum and gellan gum, which help with texture. Some gels may contain artificial sweeteners and colors, as well as additives and preservatives, which may be a downside if you prefer a more natural product.
- Caffeine content. Caffeine may help boost performance. However, some people are more sensitive to its effects, and too much caffeine may cause unwanted side effects. To balance your caffeine intake, you may want to alternate between caffeinated and non-caffeinated gels or skip the caffeine altogether.
- Electrolytes. Some gels contain added electrolytes that can be beneficial during training and workouts. This can be a convenient way to get in carbs and electrolytes together. However, if you typically use another source of electrolytes, it may be best to choose a gel without them.
Additionally, according to Goblirsh, it’s a good idea to experiment with a few types of gels to figure out what sits well in your stomach.
“Your training runs are not just to train your legs but also gives you the chance to train your gut and figure out what fuel source works best for you,” Goblirsh says. “Race day is not the day to experiment with a new fuel.”
Kolbo agrees with the importance of testing out gels before race day.
Kolbo also recommends stopping by your local running shop to ask for recommendations: “They usually know the newest products out there and what they would suggest for your current weather conditions and climate.”
Research shows that consuming carbohydrates during endurance exercise such as running can improve performance and help maintain blood sugar levels.
For this reason, many athletes use running gels, also known as energy gels, that contain an easily digestible source of carbohydrates and are designed to be quick and convenient to consume during long-duration workouts.
Running gels may not be necessary for all runners, especially when exercising for shorter periods of time.
Says Kolbo, “I recommend using them on any runs 90 minutes or longer. You can use them on shorter runs, too, but make sure you don’t ignore them when your runs get that long.”
That being said, some athletes prefer to use a food, such as dates, instead of gels.
As Kolbo suggests, it’s a good idea to incorporate fuel for any training sessions longer than 90 minutes, but you can use them in shorter sessions as well.
Goblirsh recommends taking a gel every 30–45 minutes during longer training sessions. “Some runners may find it easier to think about miles rather than minutes. This may mean taking a gel every 3–6 miles, depending on pace,” Goblirsh adds.
Additionally, Goblirsh notes that everyone is different and some athletes may find that they do better when fueling more often than these guidelines, so it’s important to experiment and see what works best for you.
Remember, consuming water with gels is important too. Goblirsh recommends taking a few sips of water before and after taking the gel to help with absorption and keep you hydrated.
Energy gels can cause stomach upset in some athletes. This is especially true if you take the gels without enough water to help you digest them.
However, most people can train their digestive systems to tolerate energy gels during exercise without any uncomfortable side effects.
If you’re new to energy gels, it’s recommended to take half of a gel with water during a training run and slowly increase the amount over several training days.
Remember that some gels will sit better with you than others, so it’s a good idea to experiment with different types prior to race day.
Energy gels provide a quick source of carbohydrates for endurance athletes.
With so many types of energy gels on the market, experts agree it’s best to experiment to find the one that works best for you and feels best in your stomach.
Remember to practice with gels before race day to avoid an upset stomach, which could impact your performance.