Looking for the best energy gels for running? In this article, we compare the top options by taste, ingredients, and performance so you can find the right gel for your next race.
Running long distances burns through your body’s stored glycogen faster than most people realize. In fact, it can be more than double what you are able to actually replace per hour. Once those reserves drop low, your legs start feeling heavy, your pace fades, and the finish line starts to feel much farther away.
Energy gels sprang onto the market. They were able to address this by supplying fast-absorbing carbohydrates in a compact, portable form that slips easily into a pocket or running belt.
Choosing the right gel isn't so simple. What works well for one runner may not sit well with another, and small details like flavor, caffeine content, ingredient choices, and texture can make a real difference during a hard effort.
With a wide selection available, runners can test different formulas and find an option that holds up when it matters most.
How Energy Gels Work During a Run
Your muscles rely on glycogen as their primary fuel source during exercise. Stored glycogen typically lasts around 90 minutes of moderate to hard running before supplies run low. Energy gels provide a quick shot of carbohydrates that your body can convert to usable energy within minutes.
Most gels use a combination of maltodextrin, glucose, and fructose as their carbohydrate sources, which are absorbed at different rates via different pathways in your intestines. Gels that combine multiple carbohydrate types allow your body to process more fuel per hour because you’re using more than one absorption channel at once.
For runs lasting around 2 hours, athletes generally aim to consume:
30 to 60 grams of carbohydrates per hour
60 to 90 grams per hour for longer efforts
1 to 3 gels every hour, depending on the size and carbohydrate content of each packet
Maurten Gel 100
Maurten changed the conversation about energy gels with the introduction of their Hydrogel Technology. The formula encapsulates carbohydrates in a gel matrix that passes quickly through your stomach and releases fuel into your intestines, where absorption occurs. This design reduces the sloshing, bloating, and stomach discomfort that some runners feel with traditional gels.
Each Maurten Gel 100 packet contains:
25 grams of carbohydrates with a 0.8:1 ratio of fructose to glucose
Just 6 ingredients, appealing to runners who prefer simpler formulas
Can be taken without water, as its hydrogel consistency dissolves smoothly on its own
Maurten serves as the official on-course fuel for some of the biggest races in the world, including the Chicago Marathon, Boston Marathon, Berlin Marathon, and the Ironman Global Series. That kind of placement speaks to how well the product performs under race conditions.
Runners who want a larger serving can opt for the Maurten Gel 160, which packs 40 grams of carbohydrates per packet using the same ratio and technology.
Who Should Try Maurten
If you’ve struggled with stomach issues from other gels, Maurten is worth testing. The higher price point compared to other options reflects the patented technology and minimal ingredient approach. Runners who prioritize clean formulas and easy digestion tend to find Maurten worth the investment.
Maurten Gel 100 Caf 100
The caffeinated version of Maurten’s gel adds 100 mg of caffeine to the same 25-gram carbohydrate base. That caffeine dose sits on the higher end compared to most competitors, giving you a noticeable boost during the later miles of a long race or training run.
Built with 7 ingredients instead of 6, the caffeinated version maintains the same hydrogel consistency and no-water-needed format. Maurten claims their technology allows carbohydrate uptakes of up to 100 grams per hour when following proper fueling protocols.
Timing Your Caffeine Intake
Caffeine takes roughly 45 to 60 minutes to reach peak levels in your bloodstream. Planning when to take a caffeinated gel matters if you want the energy kick to hit during a specific portion of your race. Many runners save caffeinated gels for the second half of longer events, when fatigue begins to set in.
GU Energy Gel
GU Energy has been a staple in running for decades, and its Original Energy Gel remains one of the most popular options. Each packet delivers approximately 100 calories from around 22 grams of carbohydrates, along with 125 mg of sodium and 450 mg of amino acids.
The carbohydrate blend uses maltodextrin and fructose, which GU describes as fast-acting and long-lasting. The idea is that maltodextrin hits your system quickly while fructose provides sustained energy over a longer window. The inclusion of branched-chain amino acids aims to help protect working muscles during extended efforts.
GU offers a wide selection of flavors. Some options, like Espresso Love and Caramel Macchiato, contain 40 mg of caffeine, providing a mild energy boost without the higher doses found in dedicated caffeinated gels.
GU Roctane Energy Gels
For runners who lose a lot of salt through sweat or are training in hot conditions, GU Roctane Energy Gels contain up to 3 times the sodium of the original formula. The Cold Brew Coffee flavor delivers 70 mg of caffeine, sitting between the mild caffeine options and the stronger doses from brands like Maurten.
Roctane works well for marathon distances and ultras, where electrolyte replacement becomes increasingly important as hours pass. We carry multiple GU flavors, making it easy to sample a few before buying in bulk for training blocks.
Science in Sport GO Isotonic Energy Gel
Science in Sport introduced the world’s first isotonic energy gel, earning them a Queen’s Award for Enterprise in 2015. The isotonic formula means the gel has a concentration similar to your body fluids, allowing faster absorption without requiring additional water.
Each GO Isotonic gel provides 22 grams of carbohydrates using maltodextrin as the primary source. This keeps the sugar content low while still delivering usable energy. The consistency is thinner than many traditional gels, almost like a drinkable liquid, which some runners find easier to consume mid-stride.
The GO Energy Gel plus Caffeine version comes in 75 mg and 150 mg strengths. That higher 150 mg option packs a serious punch and should be reserved for runners who know their caffeine tolerance well.
The Isotonic Advantage
Traditional gels pull water from your bloodstream into your intestines, diluting the concentrated sugars before they can be absorbed. This process can cause that heavy, bloated feeling during runs. Isotonic gels skip that step because they’re already at the right concentration, which theoretically makes them gentler on your stomach and faster to absorb.
Runners who feel sluggish after taking regular gels might find the isotonic format solves their problems. Science in Sport gels have a loyal following among endurance athletes who prioritize digestion comfort.
Muir Energy
Runners who want to avoid artificial ingredients and processed sugars increasingly seek whole-food and clean-label products. Muir Energy builds its gels with plant-based, organic ingredients and keeps ingredient counts extremely low, often only 4 or 5 per gel.
Muir gels taste noticeably different from synthetic formulas, with flavors from real food sources such as fruits, nuts, and maple syrup rather than artificial sweeteners and flavorings. Runners who prefer something that tastes more like actual food tend to appreciate this approach.
The texture falls somewhere between a gel and a puree, requiring a bit more chewing than a thin isotonic gel but feeling more substantial as it goes down. Muir packets are larger than most competitors, which some runners find harder to carry but appreciate for the fuller serving.
Clean Label Considerations
Whole food gels may absorb slightly slower than their maltodextrin-based counterparts because your body needs to break down more complex carbohydrate structures. For most recreational runners, this difference is negligible.
Elite athletes chasing every marginal gain might prefer faster-absorbing synthetic options during races, while using whole-food gels for training runs.
Muir Energy appeals to runners who prioritize ingredient quality and are willing to accept minor tradeoffs in absorption speed.
Choosing the Right Gel for Your Running
Finding your ideal gel usually requires some trial and error during training. A gel that works perfectly for your running partner might cause cramps or nausea for you. Consider these factors that narrow down your options.
| Consideration | What to Think About | Brands That May Fit |
|---|---|---|
| Stomach sensitivity | Runners who deal with GI issues often do better with isotonic or hydrogel formulas designed to reduce stomach discomfort during hard efforts. | Science in Sport, Maurten |
| Caffeine intake | Caffeine affects runners differently. Lower doses can provide focus without jitters, while higher amounts may help those who rely on a stronger boost late in races. | GU Energy (around 40 mg), Maurten, and Science in Sport (up to 150 mg) |
| Ingredient priorities | Some runners prefer organic or whole-food ingredients, while others focus more on performance than on sourcing. | Muir Energy |
| Flavor tolerance | Very sweet gels can become difficult to take after several packets. Testing flavors during training helps identify options that remain palatable deep into a race. | Varies by product |
How to Test Gels in Training
Never try a new gel on race day. Your stomach reacts differently to race-pace stress than to easy training runs, so introduce new gels during long runs or tempo efforts where you’re pushing hard enough to simulate race conditions.
Start with one gel during a run to see how your stomach responds, then try taking multiple gels during subsequent long runs to confirm you can handle the repeated intake required by racing.
Pay attention to how quickly you feel the energy kick in, how long it lasts, and whether any discomfort develops in the hours after your run, as some gels cause issues that don’t appear until well after you’ve stopped running.
The Feed is unique in that we make testing easier by offering variety packs and single packets rather than forcing you to buy full boxes of each flavor.
Getting Your Fueling Right
Energy gels work best as part of a complete fueling plan that includes proper hydration and pre-run nutrition. A gel can’t make up for poor preparation, so eating a solid meal 2 to 3 hours before a long run gives your body a foundation of glycogen to fuel your run, while gels maintain those levels throughout your effort.
Timing your gel intake consistently helps train your gut to handle fuel during exercise, as taking a gel every 30 to 45 minutes keeps a steady stream of carbohydrates flowing without overwhelming your digestive system.
The six gels covered here represent solid choices across different preferences and priorities. Maurten offers cutting-edge technology and clean ingredients. GU provides proven performance with extensive flavor options. Science in Sport delivers isotonic convenience. Muir Energy caters to whole food enthusiasts.
Your best gel? It's the one that your body accepts without complaint while delivering the energy you need to finish strong.
