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Energy gels are an efficient way to fuel during long bouts of exercise because they give you quick-absorbing carbohydrates in small packets, which can be stashed in a pocket and are typically easy to tear open and consume mid-stride. For those reasons, they’re mainly intended for endurance activities and performance — in a race, every second counts. They’re also a major tool for preventing what runners call bonking, or hitting the wall, which happens when your muscles use up all their carbohydrate stores. (I hit the wall at mile 19 of the Big Sur Marathon this spring — my muscles seized up, I had full-body cramps, and I hobbled across the finish line as my splits ballooned. I simply didn’t fuel enough.)
You could always fuel with real food, but that’s not always the best option while you’re running. “From a digestive capacity, when you’re running hard, it’s not necessarily a time to prioritize real food. What your body needs is quick sugar. The more fiber, protein — all those other things that come in real food — there are, the harder it is to digest that food,” explains registered dietitian and professional runner Maddie Alm. “Gels take away the need for you to break down other types of nutrients and just give you that hit of carbohydrates.” (And if you’re wondering about just fueling with candy, chewing on candy is tough while you’re running or working out, and candy will likely not sit well in your stomach.)
Most gels will provide you with that hit of carbs, but the one that works best for you will come down to personal preference — someone’s favorite might not sit well with you and vice versa. They have different consistencies, electrolyte and caffeine contents, and, of course, flavors. To find the best gels worth trying, I spoke to seven runners, endurance athletes, registered dietitians, and coaches about their favorites, and I’ve also added in my testing notes for each recommendation. To make it easier to find what you’re looking for, I’ve grouped them by how they’re made and their contents: easy-to-digest gels, real food gels, and concentrated gels.
Easy-to-digest gels are often referred to as hydrogels or super-starch gels, but their unifying characteristic is that they have consistencies that are generally easier to consume than a traditional concentrated gel. Most of these gels’ selling points are that they won’t cause gastrointestinal issues, but Alm says that the research behind these brands’ claims isn’t super-conclusive. Real food gels are less processed and might bring to mind (and taste like) applesauce, syrup, or a fruit puree, depending on the flavor. Concentrated gels are your typical energy gel: slightly sticky and often sweet. The packaging on these gels is usually smaller, because they’re less diluted or watery like other gels in this list. If you know what consistency and/or ingredients you like, you should try one or a few that match that profile.
What we’re looking for
Consistency
Thin: These gels will feel liquidlike and are easy to consume or drink. Sometimes you might not need liquid to take these.
Thicker: A traditional gel will have a thicker, syrupy consistency that is best taken with water.
Real food: Some gels are made with real fruits and vegetables, and they generally have a pureelike texture and consistency.
Hydrogel: These gels have a watery, Jell-O-like consistency that is less sticky than a traditional gel.
Carbohydrates
Carbohydrates are the most basic ingredient in an energy gel. Most gels will have anywhere from 20 to 40 grams of carbohydrates per packet.
Electrolytes
When we exercise, we lose electrolytes through sweat (sodium, potassium, calcium, and magnesium, but mostly sodium), and it’s crucial to try and replenish them. Most energy gels don’t typically have a lot of electrolytes in them, but there are some versions of gels that have more sodium. Alm recommends getting 300 milligrams of sodium from electrolytes or gel per hour, which, she admits, can be hard to do mid-run. “The goal is to try to minimize losses to the point where they’re not impacting performance, and then make sure we’re really replenishing those post-run,” she says.
Caffeine content
Most gels will be available in either a caffeinated or non-caffeinated option. Some folks prefer caffeine to help with performance — some runners like having caffeinated gels in the later sections of a marathon for an extra boost — but it’s not for everyone, especially if you are sensitive to caffeine or have GI issues. If you’re interested in trying caffeinated gels, the experts I spoke to said to make sure to practice with them ahead of race day.
Flavor options
Gels come in all sorts of flavors, from unflavored versions, to the fruit-mix variety, to sweet-tasting options such as chocolate and vanilla, to salty flavors. I’ve listed all the options available for each gel.
Easy-to-digest gels
Best energy gel overall
Consistency: Hydrogel | Carbohydrates: 25g | Electrolytes: 20mg of sodium, 6mg of calcium | Caffeine content: 0 mg, available in caffeinated version | Flavor options: Flavorless (sweet)
Maurten is known for its proprietary hydrogel mixture, which the brand claims can help reduce GI issues and is easier to consume than traditional gels. Maurten also made big news in the endurance world when Eluid Kipchoge used the company’s gels during his historic sub-two-hour marathon in 2019. Since then, it’s become the most popular energy gel in the endurance world (if you race, you’ve likely spotted torn black-and-white Maurten packs on the course). Its Jell-O-like consistency has made it a favorite among runners, including myself. The Gel 100 has an unflavored but sweet taste (the caffeinated version is slightly bitter), and in my experience, it goes down pretty easily, even without water or a sports drink. Hector Santana, the founder of the running group NYC Dragons, credits Maurten gels with helping him shave 90 seconds off his half-marathon mile splits.
Best (less-expensive) gel overall
Consistency: Thin | Carbohydrates: 23g | Electrolytes: 190mg of sodium | Caffeine content: 0mg, available in caffeinated versions | Flavor options: Lemonade, coffee (caffeinated), orange (caffeinated)
Alm prefers Gu’s Liquid Energy because of its thin consistency, which means she doesn’t have to take it with water. She describes this gel as “a concentrated sports drink in a gel packet,” adding that after trying tons of gels, this is the one that has worked best for her — plus, it tastes good: “They have a lemonade flavor that’s refreshing instead of just overpowering.” You don’t have to take it at the same time as liquids, and it has 190 milligrams of sodium per packet.
Best gel for blood sugar management
Consistency: Thin | Carbohydrates: 20g | Electrolytes: 50mg of sodium | Caffeine content: 0 mg | Flavor options: Unflavored, strawberry banana, orange mango, pineapple, unflavored
What makes UCan’s Edge gel different from other gels is that it’s made from hydrolyzed cornstarch, which means it releases carbohydrates at a slower rate than what you’d get with other gels. That’s why registered dietitian and runner Kristy Baumann recommends it for people who don’t want their blood sugar to spike quickly after consuming a gel. “I often recommend these gels for somebody who is pre-diabetic, diabetic, or concerned about their blood sugar management,” she says. “You’re not necessarily going to feel that boost of energy from taking a UCan gel. Rather, it’s steady energy throughout.”
Easiest gel to consume
Consistency: Thin | Carbohydrates: 22g | Electrolytes: 100mg of sodium | Caffeine content: 0 mg | Flavor options: Raspberry, salted strawberry
If your priority in an energy gel is quick consumption, I recommend this one from SIS — it has the thinnest consistency of all the gels on this list. It’s runny and diluted so it definitely feels more like a liquid (like the Gu Liquid Energy above) compared to a traditional gel. My favorite flavor is the salted strawberry, which reminds me of a salty electrolyte powder. Heads-up: Its packaging is a bit bigger than a regular gel, so if you have shallow pockets, these might be hard to stuff in (or they might slip out).
Best gel for long-distance races
Consistency: Hydrogel | Carbohydrates: 45g | Electrolytes: 60mg of sodium | Caffeine content: 0 mg | Flavor options: White grape, strawberry, apple
Chargel is the first gel I’d recommend if you’re looking for a gel with a bigger carbohydrate intake — especially if you’re running or training for long-distance races, such as an ultramarathon — since it has almost twice the amount as many of the others on this list. It comes in a pouch with a twist-off top (a handy feature that allows you to consume some of the gel immediately, and some later), and has the Jell-O-like consistency of a Maurten gel, combined with the watery viscosity of a Science in Sport gel. San Francisco–based ultrarunner Paul Atienza uses them as his main source of fuel on long runs for marathon training. “They remind me a lot of the jelly candy cups that you’d get at Asian grocery stores,” he says. “I feel like you can drink and even savor them easily throughout the run as opposed to feeling the need to consume like other training fuel. A great combo I’ve found late in an ultra with them is to take it with chips.”
Best gel for serious endurance athletes
Consistency: Thin | Carbohydrates: 30g | Electrolytes: 200mg of sodium | Caffeine content: 0 mg, available in caffeinated version | Flavor options: Citrus, berry, passion fruit, fruit punch, orange
On macronutrient breakdown alone, Neversecond’s C30 gels might be the best bang for your buck. Each packet has 30 grams of carbs and 200 milligrams of sodium — more than your average gel — and the highest carb-electrolyte combo of any gel on this list. I would recommend Neversecond for the serious endurance athlete. Ultramarathoner and photographer John Larracas swears by the C30 gels for trail running. “The texture is one of the easiest to consume compared to other endurance gels I’ve tried,” he says. “The flavors are playful and feel like a treat every time. Most important, I never experience any post-consumption energy crashes.”
Real food gels
Best gel with electrolytes
Consistency: Real food | Carbohydrates: 21g | Electrolytes: 240mg | Caffeine content: 0 mg, caffeinated option available | Flavor options: Blackberry banana, lemon lime, strawberry lemonade, berries and pomegranate
I often preach to my runner friends about how we don’t get enough electrolytes in our gels. This gel from Huma, which has 240 milligrams of sodium per packet (the highest amount of sodium per package on this list), is an exception. It’s the gel I prefer for hot days (especially during summer marathon training blocks), when I’m losing a lot of electrolytes through sweat. My personal favorite is the blackberry banana flavor, which I like because it’s not part of the usual lemon-lime or strawberry flavor roster you’ll find with most gels.
Best gel for sensitive stomachs
Consistency: Real food | Carbohydrates: 23g | Electrolytes: 115g of sodium | Caffeine content: 0 mg, caffeinated version available | Flavor options: Lemon, orange, cinnamon apple pie, strawberry, nuts and berries, peanut butter and fruit, mango mint, apple ginger
If you’re looking for a lighter option, I recommend this gel from Spring Energy. Some real food gels can feel a bit heavy, but this one goes down fast — it isn’t overly sweet or acidic — and sits well in my stomach mid-run. One of Spring’s most popular gels is its apple cinnamon Awesome Sauce, which has a few more carbs per serving (28g), but I prefer the Acai Power Snack because it has more electrolytes per serving. Plus, it’s almost $20 cheaper per 20-pack.
Consistency: Real food | Carbohydrates: 24g | Electrolytes: 105mg of sodium | Caffeine content: 0 mg | Flavor options: Mango, mixed berry, apple cinnamon
If you have a sensitive stomach, I’d recommend giving BPN’s Go Gels a try (in addition to the Spring Energy Acai gel above). Runner and commerce editor Danny Perez recently switched to BPN gels for his most recent marathon training block. “They have a consistency like applesauce, so they’re super-easy to eat and don’t feel as heavy as a Gu gel. They feel lighter going down, and I don’t feel like I need to wash them down with water,” he says.
Best gel with simple ingredients
Consistency: Thin | Carbohydrates: 26g | Electrolytes: 5mg of sodium, 82mg of potassium, 39mg of calcium | Caffeine content: 0 mg, caffeinated option available | Flavor options: Maple syrup, coffee, salted raspberry, salted citrus, salted cocoa
UnTapped’s maple gel is about as organic as you can get, because all it consists of is pure maple syrup. I imagined it would be sticky and hard to get down, but I found its consistency on the thinner side. I think it’s a great option for someone who wants a basic, sweet-tasting hit of carbs and sugar. UnTapped also makes salted flavor options, which have 60 milligrams of sodium per serving (the salted citrus flavor has 100 milligrams of sodium per serving).
Concentrated gels
Best gel for flavor options
Consistency: Thicker | Carbohydrates: 23g | Electrolytes: 55mg of sodium | Caffeine content: 0 mg, caffeinated options available | Flavor options: Vanilla, campfire s’mores, caramel macchiato, salted caramel, espresso, salted watermelon, strawberry banana, chocolate, mandarin orange, cola, lemon, birthday cake, triberry, jet blackberry
Gu’s energy gels might be the most recognizable and well known in the endurance-sports world. They’ve long been the standard when it comes to energy gels — with their variety of flavors, caffeinated/non-caffeinated options, and small format. Gu’s standard gels (not the Liquid Gu, above) have a thicker consistency than most others on this list, so I would recommend taking these with water or a drink. But their concentrated mix means that it comes in smaller packaging than other gels on this list, making it easier to carry multiple packs during a race or long run. Gu’s raspberry lemonade is my favorite — it has an acidity and sweetness to it that I crave some days. But if you prefer other dessert flavors, like s’mores or chocolate, Gu is your brand — most other fuel brands stick to the usual fruit-based flavors.
Best gel for daily training
Consistency: Thicker | Carbohydrates: 24g | Electrolytes: 50mg | Caffeine content: 0 mg, caffeinated options available | Flavor options: Fruit smoothie, strawberry kiwi, honey
Like Gu, Honey Stinger is a well-known brand in the endurance-fuel world, and you’ll likely spot its gels at any running shop or race. It’s a favorite of marathoner and Strategist newsletter editor Ashley Wolfgang. “I haven’t liked any other gels as much as this one. I used them to fuel three half-marathons and one full marathon, and now I’m using them to train for Chicago this fall,” she says. “The acai and pomegranate flavor tastes a little like a melted smoothie, and the consistency is smooth (like the name states) like honey and doesn’t taste synthetic.”
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