Running gels have changed a lot since I started distance running in 2002. We’ve gone from mostly 20 gram packets of thick sugary gel to options with 30 to 40 grams of carbohydrates, different glucose and fructose combinations, thinner textures and even real food ingredients.
After years of testing gels during long runs and races, I’ve learned that there isn’t one “best” option for every runner. The best running gel is one that gives you enough carbohydrates, tastes good enough to keep taking several hours into a race and, most importantly, agrees with your stomach.
Below I’ve broken down the best running gels we’ve tested by use, including options for sensitive stomachs, higher carb fueling, caffeine and runners who prefer more natural ingredients. I’ve also included the carbs, sodium and texture of each so you can quickly compare them.
How We Tested
The gels on this list weren’t chosen based on ingredient labels or a quick taste test. Our recommendations come from feedback gathered across a team of more than 20 runners with different paces, experience levels, fueling needs and stomach sensitivities.
We test gels during actual long runs and races whenever possible, paying attention to more than whether they taste good on the first try. We look at how easy they are to open while running, texture, sweetness, how easily they go down, carbohydrate content, caffeine and sodium when applicable, and how testers’ stomachs respond after taking multiple servings.
And of course, we tested out how to carry energy gels while running! All the options and what actually worked best.
Because fueling is highly individual, we don’t expect every runner to agree on one perfect gel. Instead, these recommendations reflect patterns we’ve seen across our testing team so you can find an option that best matches your own fueling needs, taste preferences and stomach.
Best Running Gels
You’ll notice there is not a best-tasting winner and that’s because I’ve found it to be really subjective. I will give you my thoughts having tried so many of these over the last two decades of running and I’ll share reviews from fellow runners to help you decide.
Best Overall Running Gel – Precision Fuel 30
Admittedly I tend to go for the Precision Fuel chews because 1 is like a whole serving of other brands, but the gel is also a great option and that’s what we’re talking about today!
Each gel contains 30 grams of carbohydrates, which means two gels gets you to 60 grams per hour without doing math at mile 18. The flavor is also intentionally mild, which can be a big deal once you’ve been fueling for a few hours.
The carbohydrate blend uses a 2:1 ratio of glucose to fructose, which is a combination commonly used in endurance fueling because the body can absorb those carbohydrates through different pathways. For runners working toward higher carbohydrate intake during long races, that can make it easier to get more fuel in without relying on one carbohydrate source alone.
Flavor wise, I would call this one fairly sweet. I noticed it, but it wasn’t so sweet that I struggled to keep taking it during a long run. That’s an important distinction because some gels taste fine at mile 5 and become almost impossible to tolerate by mile 20.
The texture is another reason I like it. It’s easy to get down without feeling excessively thick, but it’s also not so runny that you end up wearing half of it when you open the packet. It falls into a nice middle ground that makes it easy to take while you’re actually running.
Carbs: 30 grams
Flavor: Original (which is sweet and maybe a little fruity)
Cost: $78 for 30 gels >>
Best for Simple Ingredients: Honey Stinger Gels and Waffles
Honey Stinger has been one of those fueling brands that runners keep coming back to because the ingredients are simple and the flavor is easy to recognize. Most of their gels use organic tapioca syrup and organic honey as the primary carbohydrate sources, rather than relying on a long list of artificial flavors or sweeteners.
The gels are sweet, as you would expect from something made with honey, but I find the flavor less artificial than a lot of traditional running gels. That can be especially helpful late in a long run or race when you start getting tired of intensely flavored fuel.
I personally love taking one of their waffles at the start of a race. It feels more like eating an actual snack than taking a gel, and it is an easy way to get some carbohydrates in before I really settle into race fueling. Later in the race, the gels are much easier to take while moving.
Honey Stinger gels also contain electrolytes, including sodium and potassium. Their newer electrolyte gels provide higher amounts, including 100 mg of sodium in flavors like Watermelon Lime.
Another nice feature is the variety. There are regular gels as well as caffeinated options, including Strawberry Kiwi with 32 mg of caffeine and Salted Caramel Latte with 70 mg.
The gels are certified gluten free, and Honey Stinger states that its energy gels are also dairy free and nut free. As always, anyone with a food allergy should still check the individual package since formulas and manufacturing information can change.
Overall, this is a good option for runners who prefer a honey based fuel, want a relatively simple ingredient list, or just like having something that tastes a little more like real food than a traditional gel.
Carbs: 24 grams of carbs in 1 gel
Flavors: fruit smoothie, acai pomegranate, chocolate, strawberry kiwi, mango orange, and vanilla
Cost: $35 for 24 pack of gels here >>
$28 for a pack of 12 chews here >>
$1.95 if you want to just try one >>
Best Flavorless Option: Maurten Gel 160
Maurten Gel 160 stands out because it packs 40 grams of carbohydrates into a single gel. Each gel provides 160 calories and uses a glucose and fructose blend in roughly a 1:0.8 ratio.
Maurten doesn’t add flavors, colors, preservatives or sweeteners, so the gel has just a mild sweetness rather than the strong fruit or dessert flavors you get with many other running gels. That can be really appealing several hours into a race when flavor fatigue starts to kick in.
The texture is also different. Maurten uses what it calls Hydrogel Technology. A hydrogel is essentially a water rich, semi solid structure made here from alginate, which comes from seaweed, and pectin from fruit fiber. Picture it almost like a microscopic sponge, with the carbohydrates held within that structure.
Maurten designed the hydrogel to remain intact as it moves through the acidic environment of the stomach and then break down in the intestine, where the carbohydrates can be released and absorbed. This is the idea behind Maurten’s claim that athletes may be able to tolerate higher carbohydrate intake with less stomach discomfort.
That doesn’t mean Maurten is guaranteed to solve GI issues. Fuel tolerance is still extremely individual, and 40 grams of carbohydrate in one serving is something you’ll want to practice with during training.
Some runners love the soft, jelly like texture because it feels easier to swallow and much less sticky than a traditional gel. Others find the consistency a little strange at first, so this is definitely one where personal preference matters.
The biggest downside is the price. Maurten is significantly more expensive than many other running gels, so using several every week during a marathon training cycle can add up fast. You’re paying a premium for the higher carbohydrate content, neutral flavor and unique hydrogel format.
Carbs: 160 Gel is 40 grams of carbs, which is 40 grams of sugar
Flavor: Unflavored
Cost: $50 for 10
Looks pricey because it is higher carb, so you need less of them (also branding, they work with big name athletes). Most people mix the gel and Maurten drink mix to hit higher hourly carb totals.
Best for Sensitive Stomachs: Huma Chia Energy Gels
If you frequently experience stomach pain or poor digestion, choose Huma’s Gel’s special Stomach-Friendly formula. All Huma Gels are gluten-free, dairy-free, and vegan, and are made with real food.
The company takes great pride in its product’s simple list of ingredients, which includes strawberry purée, evaporated cane juice, water, brown rice syrup, chia seeds, strawberry concentrate, sea salt, and citric acid, among other things.
To put it simply, it’s real food that won’t cause any unnecessary GI issues for you on race. Personally the chia seed texture it didn’t sit well with me while running, more of mental than stomach issue. Texture is another thing to TEST with your fuel.
Another popular option is the Huma Plus, which contains double the electrolytes and is really great for hot runs.
Carbs: 23 grams in 1 gel, 14 sugars
Flavors: strawberry, apple and cinnamon, blueberries, café mocha, chocolate, lemonade, mangoes, and raspberries
Cost: $29 for 12 gels here >>
Best Single Ingredient: Untapped Pure Maple Syrup Athletic
Looking for a quick energy boost while on the go? In recent years, there has been an increase in the number of products in the market that are made with natural ingredients. However, most are still made with processed formulations and even maltodextrin.
Untapped’s Pure Maple Gel, on the other hand, is as natural and clean as an energy gel can get; it’s simply 100% pure, certified organic Vermont maple syrup.
That might sound like a weird thing to have while running but trust me it tastes delicious! It has a nice fluid viscosity that doesn’t leave an overly sticky residue. They are delicious, fast-acting, easy on the stomach, and ultra-convenient.
Each packet contains 100 calories, 26g of carbohydrates, 5mg of sodium, and 80mg of potassium, as well as trace levels of manganese, riboflavin, calcium, magnesium, and zinc.
Carbs: 26 grams per gel, 25 grams of sugar
Flavor: Natural, Coffee, Salted Raspberry
Cost: $36 for a box of 20 here >>
Best Caffeinated Gel: SiS GO Energy + Caffeine Gels
The SiS GO Energy + Caffeine gel is a good option when you specifically want caffeine built into your fuel. Each gel provides 75 mg of caffeine and 22 grams of carbohydrates, which is roughly similar to the caffeine in a cup of coffee.
The big difference with SiS is that it’s isotonic. That means the gel is formulated at a concentration closer to your body’s fluids, so it has a thinner consistency and is designed to be taken without water. That can be really convenient during a race when you don’t want to time every gel with an aid station or carry extra fluid just to wash it down.
The tradeoff is the carbohydrate amount. At only 22 grams per gel, you’ll likely need to combine it with other gels, chews, sports drink or liquid fuel if you’re aiming for 60 to 90 grams of carbohydrates per hour. On its own, it takes quite a few packets to reach those higher fueling targets.
I like this one best as a way to strategically add caffeine later in a long run or race rather than relying on it as your only fuel source. The thinner texture also makes it easier to get down if you struggle with thick, sticky gels.
Carbs: 22 grams of carbs, less than 1 gram of sugar
Flavor: Citrus
Cost: $39 for a pack of 30
Best Chocolate Energy Gel: GU Chocolate Outrage Energy Gel
If you like a traditional gel and know that chocolate is something to get your interest peaked to keep fueling, great news. We have options.
Their most popular chocolate flavored gel is called Chocolate Outrage, which also happens to be one of the four original flavors they came out with back in 1993.
It’s a runner’s favorite for a reason! It’s made using organic dark chocolate, with a flavor that’ll satisfy any of your cocoa cravings. The chocolate flavor is rich, sweet, and almost fudge-like. It’s full of flavor without tasting overwhelming.
And if Chocolate Outrage isn’t the one for you then you can pick from the variety of different chocolate options GU has to offer. There is plenty to choose from, including flavors like Salted Caramel, Chocolate Peanut Butter, Mint Chocolate, and even Sea Salt Chocolate.
Whether you like GU is HIGHLY personal, some folks just can’t do the thick texture and others find that for the price, easy availability they are pretty happy with it!
Carbs: 21 grams in 1 packet
Cost: $32 for 24 gels here >>
Best Budget Running Gel: Carbs Fuel 50
We did a big breakdown of cost per carbohydrates to find the cheapest energy gel and Carbs Fuel 50 was the winner! Each packet provides a whopping 50 grams of carbohydrates for around $2, making it one of the best values we’ve found when you compare gels based on the actual amount of carbohydrate you’re getting (it’s only $1.20/30 grams!).
The ingredient list is surprisingly simple: maltodextrin, sucrose and fructose provide the carbohydrates in a 2:1 glucose to fructose ratio, along with water, sodium and acidity regulators. There are no artificial flavors, preservatives or gelling agents.
Despite packing 50 grams of carbs into one pouch, the consistency is fairly thin rather than thick and sticky. The Original flavor isn’t really a traditional flavor at all. It’s mostly sweet with a slightly bright, citrusy taste, which may actually be a benefit if you tend to get flavor fatigue during a long race.
Feedback from runners has been mmmm varied on taste. Some folks think it’s fine and others just were a no go for flavor. It’s also a decent size, so it’s a lot to take down which might mean you carry it to take over a mile rather than all at once.
Best Natural Food Option: Spring Energy Gel
In 2024, they were flagged for issues with the amount of carbs being vastly under what was labeled. However, since they they have done a revamp and we feel good about them being on the list because they do sit well for so many.
Spring Energy gels are great all-around running gels that you won’t regret getting. First of all, they’re made from real ingredients and are maltodextrin-free too.
Because of the fat content, these are often better for ultrarunning or perhaps back of the pack where you feel you have a bit more bandwidth to digest food. I personally have no issues with fat while running, but for some runners it doesn’t sit well. So yes it’s whole foods, but that doesn’t automatically mean the best option!
These gels combine rice, chia seeds, honey, and molasses with fruit, sea salt, and even peanut butter to make a variety of all-natural fuel options.
The combination of simple and complex carbs provides more energy rather than the big spike and crash that’s often experienced with other gels that just include simple carbs (hence being better for long endurance events).
They also have medium-chain triglycerides (MCT) that help diversify energy sources and ensure that you don’t oversaturate one metabolic pathway.
Like most other gels, Spring Energy gels don’t contain much sodium so if you tend to sweat a lot during a race or you’re planning on running during hot weather, consider grabbing an electrolyte drink with it.
Carbs: Each 45g rip-top tube contains 15 to 20g carbs.
Flavors: You’ll find interesting flavor options such as Canaberry, Power Rush, and Hill Aid.
Cost: $68 for 20 gels find them here >>
(cost is higher because it’s real food)
Best for Diabetics Only: UCAN Edge Energy Gels and Powdered Drinks
The UCAN energy gels feature a slow-burning formula that delivers consistent energy to the muscles and brains without any GI distress. Their proprietary ingredient called LIVSTEADY is where all the magic happens.
It contains no sugar or fast carbs so it won’t give you a sudden spike and crash like many other energy gels on the market. What’s great is that they truly don’t spike your blood sugar and provide long-lasting energy which is perfect for race day. These are a good option for those with blood sugar issues.
Read my full UCAN review!
Admittedly, I am not a fan of the gels. They have a very chalky taste. BUT I know plenty of folks who love them and so they remain on the list!
One thing to watch out for when it comes to the gels is that they tend to have a bit of a chalky aftertaste. Their powdered drinks called Energy Powders are also a great option. They’re gluten-free, keto-friendly, and also vegan.
Carbs: 19 grams in 1 gel, 0 sugars
Flavors: orange and strawberry banana
Cost: $34 for 12 gels here >>
High Carb Drink Mixes to Go With Gels
One of the best choices I made in fueling my last marathon training cycle was to utilize both gels AND a drink solution with carbohydrates. This means instead of needing to suck down 2 gels per hour, I could use a gel and drink 8oz or so of an electrolyte mix with carbs.
Tailwind Drink Mix
Tailwind’s Drink Mixes mix with water to easily meet your calorie, hydration, and electrolyte needs. It’s easy on the stomach too as it allows you to drink small, steady doses of fuel which then passes right through the stomach.
Tailwind’s fuel composition matches what the gut is designed to absorb, so Tailwind enters your system rapidly without stressing the digestive tract or producing stomach troubles.
Tailwind is made entirely of natural and organic ingredients. It’s also non-GMO, gluten-free, and contains no soy or dairy, making it a great option for those with allergies.
You also won’t find any artificial colors, flavors, or preservatives, which work to make it, even more, easier for the stomach.
Carbs: 25 grams of carbs per serving, 25 grams of sugar
Flavor: Orange, Berry, Lemon, Unflavored
Cost: $38 for 50 servings here >>
Gnarly Fuel2O Drink Mix
Gnarly’s Fuel2O Drink Mix has been created with fueling, replenishment, and recovery in mind. One 12-ounce serving of it provides 100 calories.
These calories in it come from sucrose and dextrose, which are easily digestible carbs that provide fast energy without causing stomach issues. Additionally, this increased carbohydrate absorption results in higher fluid delivery and even hydration.
What’s best is that Gnarly drink mixes also include electrolytes that supply 250mg of sodium per serving and other electrolytes such as chloride, potassium, magnesium, and calcium.
Carbs: 50 grams mixed in 24oz of water
Flavor: Cherry Cola, Limade, Tropical
Cost: $34 for a bag of 25 servings <<– you can get a discount by signing up for their newsletter
Benefits of Energy Gels Over Whole Foods
Energy gels offer several benefits that make them an ideal choice for endurance athletes, especially runners. Here’s why you should consider having energy gels on your next long-distance run or race:
- Easily digested
- Quick source of energy
- Smaller volume than whole foods for the same carb count
- Compact packaging that’s easy to stash away during a race or run
- Specific ratios of different carbohydrate types for better carb utilization during exercise
- Reduces your risk of hypoglycemia which can lead to hitting the wall or bonking
We learned the body absorbs glucose and fructose differently through many years of testing. Changing the ratio allows us to not only take in more but to better utilize, and many gels are designed with this in mind.
Previously it was believed that the body could not utilize more than 60 grams of carbs per hour. However, new products using ‘multiple transportable carbohydrates’, increase that to 90 grams of carbs per hour.
The main role of carbohydrates during long runs and races is to provide energy, specifically energy for our muscles.
But that’s not the only reason they matter.
Your BRAIN runs on glucose and when those levels start to drop, your mood drops, you start feeling fatigued even if your muscles are doing well, and welcome to the dreaded wall.
“The brain uses up to 20% of our body’s energy – as mental strain increases so does our brain’s demand for glucose. We give our brain glucose and improve our concentration, mental acuity, and mood. Carbohydrates allow our brain to make more serotonin or a mood-elevating chemical,” explains Registered Dietitian Meghann Featherstone.
Best Marathon Gel?
For a marathon, I prioritize gels that make it easy to reach your hourly carbohydrate goal without carrying ten packets. Precision Fuel PF 30, Maurten Gel 160 and Crank are especially useful here because each serving provides more carbohydrates than the classic 20 to 25 gram gel.
We have an entire Marathon Fueling Strategy guide to help you nail your plan!
A few other basic tips for all energy gels:
#1 Start Early
“Start fueling early,” says Meghann Featherstone, Registered Dietitian. “We tolerate fuel better when our heart rate is lower; if we wait to fuel when our heart rate is higher, we may have GI issues”, she explains.
#2 Always Take with Fluids
It’s also a good idea to take fuel with fluids.
Here’s what R.D. Featherstone had to say: “Take fuel with fluids. Most fuel needs water or sports drink to dilute the sugars in order for us to tolerate the fuel. Dumping a concentrated gel into an empty stomach can cause a plethora of GI issues, so add some fluid to dilute it.”
#3 Train Your Gut During The Training Cycle
We need to train ourselves to take enough fuel during the marathon.
She further explains how to consume them to build up your tolerance, “Start smaller. Take ½ a gel at a time – or ½ serving of chews – to start to build up your tolerance and comfort level.”
Struggling to figure out your running nutrition? When to fuel, what to take, how many calories you need?
I love these tips from Marathon Nutritionist to help you get used to taking in more fuel.
Should You Use a Variety of Gels?
It can be really beneficial to use a few different things during the race. This is due to the different digestion and way they are absorbed, which can potentially avoid stomach issues.
Energy gels can include a variety of sugars: fructose, glucose, maltodextrin, and other fast-digesting carbs for quick absorption.
Meanwhile, many of the newer gels designed to be for sensitive stomachs or with more real food might be absorbed more slowly as they include: rice, fruit purée, maple syrup, and honey.
It could be that mixing the different options gives you that steady flow of energy with less stomach discomfort.
The RTTF Coaching team has actually created some runner boxes for you to test out a variety of fuel and find your winning combo!! You can find it here on Fuelgoods.com and you’ll get a discount for signing up through our team.
Wheewwww that was an insane amount of information about the best running gels. I hope you’ve now been able to make a decision.
Looking for more running nutrition?
- Understanding gel labeling and types of gels
- Fueling with High Carb Drinks to Hit 90 Grams per hour
- How to Fuel for Long Runs
- What To Eat Before A Run
The post 13 Best Running Gels For Long Runs and Race Day appeared first on RunToTheFinish.
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