‘I’ve tested dozens of energy gels – these are my favourite’
No one should be surprised to learn that what – and, also importantly, when – a runner eats can affect how well they run on race day. From carb loading the day before your event to knowing when (and how many) energy gels to consume mid-marathon, there’s a lot more to sports nutrition than just electrolytes and an obligatory ‘pasta party’.
Energy gels are an easy and efficient way for runners – and endurance athletes – to get carbohydrates into their system fast. But, if we’re completely honest, most energy gels taste pretty awful.
Over the past decade, I’ve tested dozens of different energy gels to find one I like, doesn’t upset my stomach, helps prevent fatigue and allows me to run (or ride) for longer.
Keep scrolling for Women’s Health’s top picks...
How we tested
The WH team have collectively entered hundreds of running races – from speedy 5km PB efforts to 10km road runs, half marathons and marathons. During our training blocks, we’ve taste-tested pretty much every kind of energy gel out there to propel our long runs and find out which ones give us that much-needed energy boost to get across the finish line.
Best energy gels 2024 – at a glance
Why you can trust energy gel reviews from the team at Women's Health
From pounding the streets of our capital city in the London Marathon to tackling the 70.3 IronMan distance and ticking off half marathons (and marathons) across the world (Paris, Vancouver, Berlin, New York...), it’s fair to say we know a thing or two about long-distance running.
So if you’re training for a half or full marathon and you’re at that stage where your weekly weekend long runs are getting even longer, you might have realised that in order to get to the finish line, you’re going to need a bit more than grit and determination – enter: gooey energy gels.
But with hundreds of different options out there – caffeinated, liquid-like, syrupy, sweet-tasting chocolate to salty and unflavored – it’s hard to know which gel is best.
Below, we’ve assessed the following energy gels looking at the carbohydrate content, taste, consistency, price point and how they sat in our stomachs (because no one wants the dreaded ‘runner's trots’ mid-race). These are our favourites....
The best energy gels – tried and tasted
Maurten gel 100
Maurten gels have quite the reputation among elite athletes as the best energy gels on the market – after all, if they can propel Eluid Kipchoge to run a historic sub-two-hour marathon, then they’re probably good enough for us mere mortals.
Containing a unique blend of fructose and glucose (ratio of 0.8:1), the Gel 100 enables an impressive uptake of up to 100 grams of carbohydrates per hour. With a jelly-like consistency, Maurten has an unflavored but sweet taste and is pretty easy to consume on the go – even without water or a sports drink to wash it down with.
Health and fitness writer Priyankaa Joshi agrees, saying that if you find sweet gels overwhelming, you’ll appreciate the neutral flavour of this one. ‘The thick, jelly-like consistency also means you’ll avoid a mid-race mess. Each sachet contains just six simple ingredients – essential water, sugars and minerals – with no unnecessary chemicals,’ she adds.
The only downside? They’re expensive. And if you want to test them in training runs before the big day (which we strongly recommend), you can end up spending a small fortune.
SiS Beta Fuel Gels
If you’re planning on being on your feet for more than two hours, the recommended amount of carbs you need is between 80-120g per hour.
The Science in Sport Beta Fuel energy gel offers 40g of carbohydrates in a single packet and is WH’S E-commerce editor, Jess O'Donnell, go-to gel of choice.
‘These energy gels were my saving grace when training for the London Marathon,’ she says.
‘After a few weeks of hitting the wall a couple of hours into my long runs, my nutritionist recommended trying a Beta Fuel gel every 45 minutes. The impact was obvious, with the wall much easier to push past. The ratio of Maltodextrin to Fructose is 1 to 0.8 of 40g of carbohydrates, which allows the body to use carbohydrates more efficiently and helps with endurance. Plus they’re a lot easier on my stomach than other gels, meaning less panicked toilet stops on race day.’
High5 Aqua Gel
If you’re not a fan of the gloopy texture of a Maurten gel or the powerful, sticky flavour of a SiS gel, then I recommend trying one of High5’s energy aqua gels.
These are more like a sports drink than a syrupy gel (think of them as a concentrated sports drink in a gel packet) – and I’ve used them to power through many a half marathon. An additional plus? Since they have such a thin consistency, you don’t need to time them around the water aid stations.
The berry flavour is my personal fave, but the orange and citrus flavours are also great – since they’re made from real fruit. No artificial sweeteners or colourings here!
Veloforte Desto Natural Energy Gel with Caffeine
These sharp, tart cherry gels won’t be to everyone’s taste. But if you can get past the fruity flavour, these Veloforte gels get top marks for being made with natural ingredients (no additives, preservatives, artificial sweeteners or other nasties here).
Alongside carbs, these gels also deliver 75mg of caffeine (from guarana extract, no less) and 110mg of sodium to replenish your sweat losses. Tick, tick.
I personally rate the small pocket-friendly packet (they’re much smaller than the SiS gels) and can report zero digestive problems. Oh, and they’re Informed-Sport Certified, too.
CLIF Bar BLOKS
If gels aren’t really your thing, then it’s worth experimenting with Clif Bloks. They’re basically bite-size chewy jelly sweets – and come in lots of different flavours (strawberry, tropical punch, mountain berry).
Each cube has 33 calories – so it’s pretty easy to work out and track your caloric and electrolyte intake during long runs and races. Unlike Jelly Babies or Gummi Bears, these jelly cubes don’t just give you a sudden spout of energy – instead, the use of Maltodextrin alongside tapioca allows the bloks to sustain your energy levels for a lot longer.
Frequently asked questions
What are energy gels — and why do you need them?
Energy gels (also known as sports gels or running gels, FYI) are sachets of carbohydrates, caffeine and electrolytes used by runners as a quick, convenient source of energy, to boost them through longer training runs and marathon distances.
They work by replenishing your used glucose levels, hence why experts advise using energy gels when you're exercising strenuously for more than 90 minutes.
As you may know, focusing on nutrition when increasing your training doesn’t just mean upping your protein. For runners, it’s carbs that should be your BF — hence why replenishing your depleted carbohydrate levels mid-run is so important for optimum energy levels.
That's because: 'Carbohydrates are the main source of energy during exercise and key to a top performance,' registered dietitian Katherine Kimber explains.
'They are stored in the muscles as glycogen, which provides fuel to the body for the first 90-120 minutes of a run. As exercise duration increases, the muscle glycogen stores start to empty and fat stores begin to be used.'
But surely that’s a good thing, right? Who doesn’t want to burn a little extra body fat?
'While fat supply could fuel the body for days, the rate at which energy can be released from our fat stores is limited,' says Kimber. 'So, if glycogen stores are not topped up from adequate carbohydrate intake for these longer runs, early fatigue, poor concentration and performance, slow recovery and even frequent illness can occur.' Time to meet The Wall.
Before you do that, educate yourself on how to use energy gels to push through it. Try taking one to two gels every hour.
How to use energy gels during your run
But before you start filling your pockets with energy gels to use mid-run, remember that increasing your muscle glycogen stores should start way before that – and should also continue after you’ve finished training. In fact, you should include carbohydrates at every meal.
'For runs of more than 60 minutes, fueling with carbohydrates (45-60g/hour) is advisable,' says Kimber. 'For anything less than this, water is fine.'
This is why the above gels are a good option — as they provide this in a handy sachet.
Are there any downsides to using energy gels?
Perhaps it goes without saying, but it’s really important to test out energy gels on training runs (or turbo trainer, if you’re a cyclist) before you use them in an event or race. Why? Well, firstly you need to make sure you can open them easily (there’s no point in stuffing your pockets with six gels only to find you can't even rip them open with sweaty hands, mid-run). And, you also need to give your gut time to get used to them.
Not everyone’s stomach can handle energy gels – so the main downside is you may find yourself needing to run to the bathroom (since some energy gels can lead to gastrointestinal distress), so it’s important to work out which one suits your body best.
Run out of energy gels? Try these instead
The following options are easy to digest, have high GI (for a quick energy burst) and contain 45-60g of carbohydrates per portion:
4-5 jelly sweets plus a banana
500ml of fruit juice or 800ml isotonic sports drink
10 jelly sweets
3 dried dates
2 bananas
3 (25g) cereal bars
'Aim to also take on 100-200ml of fluid every 15 minutes,’ says Kimber. ‘This can be from water or an energy drink. If taken from an energy drink, there may be no need to take on extra food.’
The research is pretty much balanced – with energy gels performing no better and no worse than other options. Ultimately which combination you choose, depends on your own personal preferences but the formula that Kimber swears by for marathon success is:
2 jelly sweets every 15 minutes
300-600ml of energy drink (sipped per hour)
Read next
The best protein bars for women, approved by nutritionists. Need to get your protein fix? We've rounded up our picks of the best low-sugar, high-protein bars
Following a vegan diet? Try these vegan protein bars for plant-based gains
From increased muscle mass and strength to improved recovery time and cognitive function, these are the best creatine supplements to try
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER
You Might Also Like
