Energy gel selection for running and endurance sports has gotten complicated with all the carb ratios and caffeine options flying around. As someone who’s tested many brands during long training sessions, I learned everything there is to know about what keeps your legs moving past the wall. Today, I will share it all with you.
That’s what makes gel choice endearing to us endurance-obsessed athletes — finding what your stomach tolerates while your muscles demand fuel.
Why Gels Exist
Probably should have led with this section, honestly — understanding the problem gels solve explains why they matter.
During prolonged exercise, glycogen stores deplete. When they run low, you bonk — legs stop cooperating, pace crashes, misery ensues. Gels deliver concentrated carbohydrates to delay or prevent this crash.
What’s Actually Inside
But what are gels made of? In essence, fast-absorbing carbohydrates in portable form. But it’s much more than that.
Maltodextrin: Fast-absorbing carb, the base of most gels.
Fructose: Absorbed through different pathway. Combining with maltodextrin allows higher total carb absorption.
Electrolytes: Sodium and potassium to replace what you sweat out.
Caffeine: Optional ingredient that reduces perceived effort. Save caffeinated gels for when you need the boost.
Gels Worth Trying
GU Energy: Wide flavor variety, reliable performance, smooth texture. A standard choice.
SIS Isotonic: No water needed to digest. Easy on the stomach for many people.
Clif Shot: Organic ingredients, litter-leash packaging. Thicker consistency.
Maurten: Hydrogel technology for easier digestion. Expensive but works well for sensitive stomachs.
Honey Stinger: Natural honey-based formula. Pleasant taste if you like honey.
Usage Guidelines
- Take first gel before you need it — 15-30 minutes before intensity begins
- Continue every 30-45 minutes during extended efforts
- Chase most gels with water (not sports drink)
- Practice in training, not races
What I Actually Do
I’m apparently in the camp that prioritizes stomach tolerance over theoretical optimization. Frustrated by GI distress during a long race, I experimented until finding brands my gut accepts.
Common Mistakes
- Trying new gels on race day
- Waiting until bonking to start fueling
- Not drinking water with thicker gels
- Taking too many caffeinated gels
Making the Call
Try several brands during training. Your stomach will tell you what works. Bring more than you think you need on race day. The best gel is one you can actually consume when fatigued.
