The Best Energy Gels for Running: a Dietitian Review 

Proper fueling during running (and any endurance sport really) is a crucial part of successfully running long distances.

If you want to run strong, avoid hitting the wall or bonking, nail your running goals & feel good after running (so you can continue on with your day instead of being stuck on the couch), it starts with proper fueling. 

Fueling isn’t something to only focus on on race day. It is required during long training runs too so you can get the most out of your training and set yourself up for a strong race. 

Today we are going to cover WHY you want to fuel during running, WHAT “counts” as fuel during running and then we’ll review the best energy gels for running!

Why It’s Important to Fuel During Running

The body uses a combo of fat and carbohydrates for energy during exercise. The intensity of exercise determines which type of fuel the body prioritizes. At low intensities like a low-key walk, the body will use more fat than carbs for energy. 

However, during higher intensities like running and racing, the body prioritizes carbs for energy. That’s because converting fat to usable fuel is a long, slow process and won’t cut it during running when the body’s energy demands are high.

Converting carbs to energy during running is a much faster, more efficient process, therefore, carbohydrates are the best type of fuel during running. 

Our body stores carbs as glycogen in our liver and muscles. Glycogen is broken down to use as energy during running. However, our glycogen stores are limited and fully optimized glycogen stores get depleted around 90-120 mins of exercise.

If we aren’t taking in additional carbs through food and sports products like gels, we’re going to get into big trouble and our chances of hitting the wall are very high, leading to a miserable running experience and potentially a DNF (did not finish).

What Types of Carbs Should You Fuel With?

When it comes to the type of carbs to consume during running, low fiber carbs  and sugar are best. 

There is less blood flow to the digestive tract during running because the body prioritizes sending blood to your working muscles and tissues to deliver oxygen and nutrients. 

As a result, digestion slows. Fiber further delays digestion and can potentially lead to GI issues. Therefore low fiber carbs & sugar is best. We don’t need to be afraid of sugar in our sports products, it’s there for a reason.

Options for Fuel During Running

There are 2 different options for fuel during running: sports nutrition products and food.

Examples of sports nutrition products are energy gels, chews and carb-rich sports drinks like Skratch Labs Sports Drink Mix and Tailwind Endurance Fuel. If you’re looking for the best energy chews for running, check out Honey Stinger chews and Skratch Labs chews.

Some food examples are gummy candies (Swedish fish), honey packets, maple syrup, pretzels, banana chips, dates and applesauce pouches.

Some runners prefer to use only sports nutrition products as fuel during running, some prefer only food and others use a combo of sports products and food! Experiment with a variety of fuel during your training to see what you like best.

What to Consider When Choosing a Running Gel 

Carb Content

Energy gel packets can provide a wide range of carbohydrates per gel. Some energy gels can be as low as 19 grams of carbs/gel, others can be as high as 50 g/gel.

Note that the longer you’re out there running, the more carbs your body needs per hour of running. So running a marathon will require more carbs per hour than running a half marathon (for most).

Carb Types 

There are 3 common carb types you’ll find on many running gel packages: glucose, fructose and maltodextrin.

When you’re fueling above 60 grams of carbs/hour (like you would be doing for a marathon), you will want to choose a blend of carb types in your fuel. For example, glucose + fructose or maltodextrin + fructose.

Your body has different intestinal transporters for carb absorption and by using a blend of carb types, your body will be able to use multiple transporters for absorption and you’ll be able to better tolerate a higher hourly carb intake (>60 g/hour).

Sodium Content

You definitely want to have sodium built into your running nutrition plan. Sodium is the electrolyte that we lose the most of through our sweat. Heavier, saltier sweaters will likely need more sodium per hour than runners who are lighter, less salty sweaters.

Caffeine Content 

Caffeine is an ergogenic aid, has been heavily studied and has been shown to improve athletic performance. However, caffeine may not be tolerated well by all runners.

If you have a more sensitive GI tract, experience GI issues during running, don’t typically consume caffeine in your daily life and feel caffeine makes you jittery, it may be best to choose a gel without caffeine.

Taste and Texture 

Each runner has their own preferences when it comes to the taste and texture of their fuel. Some runners like sweeter fuel and some prefer more mild or unflavored fuel. Some like fruity flavors, others like chocolatey or caramel flavors.

Some runners prefer thicker gels, some like gelatinized gels (like Maurten gels) and some prefer gels that have a thinner consistency. If you’re not sure what you like, trial different flavors and textures of gels during your training to see what works the best for you. 

The Best Energy Gels for Running

Let’s look at the best energy gels for running and do an energy gel comparison. All of the gels that I’m going to review, I have personally tried during runs so I will provide my experience as a runner and what I think about them as a sports dietitian!

Crank Sports E-gels

• Carb content: excellent carb content of 37 g/packet
• Carb type: a blend of maltodextrin + fructose 
• Sodium content: a higher sodium content of 237 mg/packet which is much higher than your typical gel (the caffeinated option has 230 mg/packet)
• Caffeine content: they offer both a caffeinated gel and a gel without caffeine. They actually just launched their Turbo E-gels that contain caffeine 
• Taste and texture: they have a sweet and sour taste and almost remind me of Sour Patch Kids. They offer a large variety of flavors. They also have a thicker consistency and I would compare it to the thickness of GU gels  
• Other: super easy to rip open during running (even with winter gloves on) and slurp down
• Dietitian review: I love this gel for runners because of it’s high carb and sodium content. This option is a great way for runners who are heavy, salty sweaters to replenish sodium during running

Carbs Fuel Gels

• Carb content: a super high carb content of 50 g/packet. They are larger packets so a potential perk could be that you may not need to eat as many on the run and may not need to carry as many
• Carb type: a blend of maltodextrin, fructose and sucrose (a disaccharide made up of glucose + fructose)
• Sodium content: fair sodium content of 105 mg/packet
• Caffeine content: caffeine-free
• Taste and texture: they are a sweet flavor and & I notice a grape aftertaste which I don’t mind. There are no added flavors. Compared to Crank Sports E-gels and GU, this gel is a thinner consistency. Sometimes this thinner consistency causes a bit of a mess for me during the run (may be a disadvantage of energy gels for some) but I don’t think of it as a big deal 
• Dietitian review: I think this is a great gel for going long distances, like running a marathon, triathlon or ultra due to it’s high carb content. Runners who are heavy, salty sweaters should take in additional sodium during running through a sodium-rich sports drink or salt chew/capsules

Maurten 100 Gels 

Please note that there is a Maurten 160 gel option which is a bigger gel therefore provides a higher amount of carbs per packet and a bit higher sodium amount per packet. I will be reviewing the Maurten 100 gel 

• Carb content: decent carb content of 25 g/gel
• Carb type: a blend of glucose + fructose 
• Sodium content: low sodium content of 20 mg/packet
• Caffeine content: they offer both a caffeinated gel and a gel without caffeine 
• Taste and texture: these are only mildly sweet. There are no extra flavors added to this product. The texture is unlike any other gel I’ve had- it’s a jello consistency which makes it really easy to get down in a few gulps and isn’t messy to eat during running
• Other: I like these best when they’re at room temperature or at a cold temperature. I don’t love them when they are warm (they get warm during hot summer long runs)
• Dietitian review: This is a good option for fuel during running. I also find that this is a popular option among my running clients. However, the sodium content of this gel is quite low and runners should take in additional sodium through a sodium-rich sports drink or salt chews/capsules

Precision Fuel 30 Gel 

Please note that Precision Fuel has a 90 gel and a 300 gel which are larger and because of this, both provide more carbs/packet. Today I am reviewing the 30 gel product. 

• Carb content: great carb content of 30 g/gel 
• Carb type: a blend of maltodextrin and fructose 
• Sodium content: provides 0 mg sodium/packet
• Caffeine content: they offer both a caffeinated gel and a gel without caffeine 
• Taste and texture: these taste sweet. There are no extra flavors added. In my opinion, this gel is a bit of a thinner consistency compared to Crank Sports E-Gels and GU gels
• Dietitian review: I love that this gel offers a higher carb content and can help a marathoner easily reach a goal of >60 g/hour of carbs during running. However, I don’t like that this gel has no sodium. For runners taking this gel, drinking a sodium-rich sports drink or adding salt chews/capsules is a must.

Experimenting with New Energy Gels

The time to try new gels is during your training. You will want to avoid trying anything new on race day. During your training, identify 1-2 types of gels that you like and want to use on race day then get practicing! 

You can try new running gels on long runs but you can also trial them on shorter runs too!

Bottom line

Proper fueling during running is a game changer for successfully running long distances! 

The best type of fuel during running is low fiber carbs or sugar which you can get from food or sports products like running energy gels! 

The best type of running gels are those that provide sufficient carbs to help you meet your fueling needs during running and racing. A perk is if it also provides sodium, an important electrolyte that you lose through your sweat.

Trial different running gels during your training so you can see if caffeinated vs caffeine-free gels work the best for you and also find a taste and texture that you like! 

Put together your fuel, fluid and electrolyte plan well before race day and practice it all throughout your training. That way, you will go into your race with a plan that you feel confident and comfortable with! 

If you are a runner that wants to improve your nutrition, it’s essential to start with improving your day-to-day nutrition first. Then once you have that nailed down, then dial in your fueling strategy for before, during & after running! 

If you’re looking for personalized sports nutrition coaching, check out my 1:1 Nutrition Coaching Program and apply!