Best Energy Gels for Swimming

Swimming presents a unique fuelling challenge. Unlike running or cycling, you cannot easily eat or drink mid-session unless you are poolside or supported during an open water event. That means your energy strategy needs to be smart, simple, and well timed.

Whether you are racing an open water 5K, tackling a long-distance swim like the Great North Swim, or training for a triathlon, energy gels can play a valuable role in keeping your carbohydrate levels topped up without upsetting your stomach.

Why Energy Gels Matter for Swimmers

Swimming is often underestimated from a fuelling perspective. Even though you are in water, your body is still burning through glycogen stores at a significant rate, especially during race-pace efforts or sessions lasting over 60 minutes.

• For most swimmers, the goal is to:
• Start well fuelled with full glycogen stores
• Top up carbohydrates before long sessions
• Refuel quickly between races or heats

Maintain energy during supported open water swims

Energy gels provide fast, portable carbohydrates in a small, easy-to-consume format. Many modern gels are also easier on the gut than older, thicker formulas, which is particularly important if you are taking one close to entering the water.

What to Look for in an Energy Gel for Swimming

Not all gels are created equal. For swimmers, these features are especially important:

Low risk of stomach upset: You do not want anything sitting heavily before diving in. Look for gels designed to be isotonic or hydrogel-based, or those with a smooth texture.

Carbohydrate content: Most gels provide between 20g and 40g of carbohydrate. For longer swims, dual-carb formulas can help maximise absorption.

Easy-to-open packaging: Cold hands and wet conditions make fiddly packets frustrating. A clean tear and smooth texture make life easier.

Caffeine if appropriate: For race efforts, a caffeine gel can enhance focus and perceived effort, but this is very individual and best tested in training.

Here are some great gel options for your next swim:

Maurten Gel 100

Maurten Gel 100 is a popular choice among endurance athletes who want reliable energy without stomach discomfort. Each gel delivers 25g of carbohydrate using Maurten’s hydrogel technology, which encapsulates the carbs and helps them pass through the stomach smoothly.

For swimmers, this can be particularly useful before an open water race or between heats in competition. The texture is firmer than traditional syrupy gels, making it less messy to consume poolside. If you struggle with gut issues before racing, this is often a safe and effective option.

Active Root Energy Gel

Active Root Energy Gel is designed with natural ingredients and real ginger extract, which many athletes use to help settle the stomach during hard efforts. Each gel provides a steady supply of carbohydrates while keeping the ingredient list simple and easy to tolerate.

For swimmers who feel nervous before races or experience pre-event stomach discomfort, the inclusion of ginger can be particularly helpful. The texture is smooth and easy to take shortly before getting in the water, making it a practical option for pool competitions and open water starts alike.

Precision Fuel PF 30 Gel

Precision Fuel PF 30 Gel provides 30g of carbohydrate per sachet, making it a strong option for longer swims where carbohydrate demands are higher. The texture is smooth and not overly thick, and the flavour profile is deliberately mild to reduce flavour fatigue.

For marathon swim training sessions or supported open water events where you can take on fuel mid-swim, a gel like this can help you stay on top of your fuelling targets.

FAQs

Do I need energy gels for a 1 mile open water swim?

If you are swimming for under 45 to 60 minutes and are well fuelled beforehand, you may not need a gel. For longer efforts or race intensity, a pre-swim gel can help.

Can I take a gel during an open water swim?

Yes, during supported events where you can stop briefly or are handed fuel. Practise this in training to ensure it feels comfortable.

Should swimmers use caffeine gels?

Caffeine can enhance focus and perceived effort, but it should be tested in training first. Not everyone responds well, especially before early morning swims.

Summary

Swimming may not allow mid-session fuelling as easily as cycling or running, but energy gels are still a powerful tool for maintaining performance in training and racing. The right gel should be easy to consume, kind to your stomach, and aligned with your carbohydrate needs.

For tailored fuelling advice, you can use our Nutrition Calculator to help workout how many gels you need.