Energy gels can be a valuable component of a runner’s nutrition strategy, offering a quick and convenient way to replenish energy stores during long runs and intense training sessions.

Packed with carbs and sometimes electrolytes and caffeine too, energy gels provide a rapid source of fuel and hydration helping runners maintain their best performance.

It is essential to combine the use of energy gels with a balanced diet and adequate hydration, they should be treated as a supplement not a substitute.

You can use our free nutrition calculator to work out how many gels you need for your run!

Types of Energy Gels

There are so many energy gels available to choose from these days meaning you’re likely to find a gel that really works for you. However, it also means that it can be difficult to know where to start.

Caff vs Non-Caff:

Some gels contain caffeine, which can improve alertness, concentration, and reaction times. However, if you drink a caffeinated drink such as tea or coffee before your morning run this may be enough.

Some runners prefer to get their caffeine intake through a hot beverage and others choose to avoid it altogether. For some people caffeine can cause physical symptoms like stomach upset, for others it can increase feelings of anxiety. Neither are ideal before a big race.

Many gels are now available in both Caffeinated and Non-caffeinated versions, such as the PF 30 Gel & PF 30 Caffeine Gel from Precision Fuel & Hydration.

Electrolytes:

Many brands are increasing the electrolyte content of their gels. While a lot of gels contain small amounts of electrolytes, there are a few which eliminate the need for an additional electrolyte replacement product all together.

GO Energy+ Electrolyte Gel

Ideal for long sessions or warm weather conditions, this gel combines fast-acting carbs with essential electrolytes to help keep you fuelled, hydrated, and performing at your best.

Carbs Fuel Salted Original Energy Gel

This gel is packed with 450mg helping replenish what’s lost through sweat, supporting hydration and reducing the risk of cramps or hyponatraemia during prolonged exercise.

These products can be particularly useful for long runs where you anticipate the need for electrolyte replacement. 1 electrolyte gel could replace 1 bottle or flask of heavy liquid, significantly reducing the weight of your pack.

However, you do still need fluids so make sure to carry water.

Consistency/Texture:

Energy gels can vary massively in texture and consistency. Some are thick and jelly like, while others are like the consistency of water.

Liquid Gels:

Some runners find thick or syrupy gels hard to stomach, for these runners’ liquid gels are the perfect solution.

GU Liquid Energy Gel

GU Liquid Energy Gel delivers performance-driven energy in a smoother, more refreshing format for athletes who prefer a lighter consistency over traditional gels.

High5 Energy Gel Aqua

Unlike traditional gels, it features a water-based formula that gives it a light, drink-like consistency, and is ideal for athletes needing rapid fuel during exercise.

Hydrogel:

These gels are a thick almost jelly like consistency and are designed to reduce stomach upset and discomfort.

Maurten Gel 100

This innovative energy gel delivers 25g of fast-absorbing carbohydrates in every 40g serving, using a patented blend of fructose and glucose in a 0.8:1 ratio.

Hydrogel Sports Jelly

This jelly adopts a unique liquid format that’s easier to consume and gentle on the stomach, helping athletes fuel efficiently without digestive discomfort.

Ingredients:

For a lot of people traditional energy gels can cause discomfort or GI upset, this is often to do with the use of Maltodextrin which is an artificial ingredient.

Luckily for these runners there are now a variety of natural energy gels on the market which are becoming increasingly popular.

Huma Chia Energy Gel

Huma gels utilise the incredible properties of Chia Seeds to create a delicious 100% natural energy gel, that’s gentle on even the most sensitive of stomachs.

Veloforte Natural Energy Gels

These pocket-size gels are 100% natural, vegan, and gluten-free. Perfect for any runner looking for a natural alternative.

When to Consume Energy Gels

Before Exercise:

Consuming an energy gel 15-30 minutes before your run will provide an immediate source of fuel by helping to top up your glycogen stores.

During Exercise:

During longer runs energy gels can help you to maintain a steady supply of carbs and prevent energy depletion.

You should start taking gels around the 45-60 minute mark and continue at regular intervals around every 30-45 minutes.

Timing:

Getting your fuelling right is key, don't wait until you need fuel as this is too late. The ideal time to consume an energy gel depends on you and your body. For most people, you will feel the effects of an energy gel roughly 15 minutes after consumption.

Doubling the intake is not the answer, taking two gels at a time doesn’t mean you’ll get twice the energy, instead you’re likely to crash as your body attempts to process the sugar.

As an example, lets look at runners over the marathon and half marathon. This can be used as a guide as to when you should be taking your gels.

Half Marathon: 3 Gels

• Start-line (upto 15 minutes before your race starts)
• Miles 5 & 10

Marathon: 5 Gels + spare

• Start-line (upto 15 minutes before your race starts)
• Miles 5, 10, 15, 20.
• Spare for Miles 23+

These guidelines are based on taking a gel every 45 minutes, do not exceed this.

Choosing the Right Energy Gel

When it comes to choosing the perfect energy gel, everyone will have different requirements and tastes. There are many factors you will want to consider, including:

• Texture/consistency- As we discussed previously there are a few different textures and consistencies available so you should try a few and see what works for you.
• Flavour.
• Ingredients/ Dietary requirements.
• Nutritional requirements- For example, do you want your gels to contain caffeine or extra electrolytes.

Hydration.

A lot of energy gels are designed to be consumed with water to aid digestion, so make sure to check whether your chosen gels require you to take them with water or not.

If your gels don’t need to be consumed with water, you should still be taking on enough fluids to stay hydrated throughout your run/race. Even if your chosen gels contain electrolytes, you will still need to sip on water when you feel thirsty.

Takeaway.

Energy gels are a convenient and effective tool for endurance runners to maintain energy levels during long training sessions and races.

By understanding the benefits of energy gels, following usage guidelines, and using proper timing strategies, you can optimize your performance and avoid hitting the dreaded "wall".

And always remember to experiment during your training to find what works best for you, and don’t leave it all till race day!

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