Best running gels – on-the-go fuel for endurance events
Our test team's pick of the best energy gels we've used to compete in marathons and other long-distance runs
Nick Harris-Fry
The best running gels are a convenient on-the-go fuel that's ideal for training and competing in longer events such as half and full marathons. Our test team has tried all the leading options and come up with this short list of the seven best running gels we've used.
We've put them to the test while training for events and on race days. There are various options to choose from, but we think this list has something to offer everyone.
Watch any professional long-distance running event and you'll see the pros taking gels as they run. That's because if running for 90 minutes or more, taking extra nutrition on the go is a must to avoid 'hitting the wall' (aka the 'bonk'). That's when your body's glycogen stores run dry and sudden fatigue sets in.
The best running gels contain the extra fuel needed in the form of simple carbohydrates (aka sugars), as that is the most effective way to deliver the nutrition your body needs during endurance runs. Gels are also easy to carry, and convenient to consume as you run.
Best running gel overall
Anyone whose favorite part of a meal is the dessert will be keen on the sound of Torq's flavors, such as Cherry Bakewell, Raspberry Ripple, and Rubarb and Custard – the gels deliver on their promises of sweet treats too.
As well as being fantastic on the flavor front, each 45g gel contains 29g of carbohydrates in a 2:1 maltodextrin-to-fructose ratio. This specific combination is designed to allow you to absorb carbohydrates more rapidly. Torq says this ratio also means you can absorb 90g of carbs per hour, compared to 60g of simple sugars (e.g., fructose or glucose) only. The gels contain five different electrolytes (essential minerals) to help replace what you lose as you sweat.
Torq's energy gels come in 13 different options (four with 89mg of caffeine in the form of guarana), which means you’re unlikely to get flavor fatigue even when consuming several over a long run. There's even a 'Naked' flavorless one, which has a mellow, undefined flavor and is not quite as sweet as most gels. We found Torq gels easy to take on the go, and we didn't always feel the need to wash them down with water.
Best running gel for taking without water
SIS GO Isotonic Energy's formula delivers 22g of carbohydrates, and has a concentration of salts and sugars that mirrors your blood for easy absorption. This also allows the gel to be digested without drawing water from your body, and means that the gel slips down well without the need to wash it down with water.
This isotonic design means the gels contain more water than most though, so they are bulkier than most of the other gels here. As a result, they take up a bit more room in your pockets or running belt.
SiS GO Isotonic comes in a wide range of flavors (orange, blackcurrant, fruit salad, lemon and lime, pineapple, and others), plus there are also caffeinated options and ones with added electrolytes.
We've enjoyed all the fruity flavors we've tried. The flavors are less extreme than some rivals, so your mouth doesn't become overpowered by the sugary hit.
Best easily digestible running gel
Maurten’s gels are a little different from everything else on this list. They have a thick consistency that's firm enough to bite off in chunks. More importantly, the 'Hydrogel' that Maurten uses is designed to have less risk of upsetting your tummy than a standard formula, because the gel is absorbed via the small intestine instead of the stomach.
If gels have given you gastrointestinal issues in the past, Maurten’s are well worth trying. In testing, we have not experienced stomach issues when using them, even when running marathons.
Maurten keeps things simple with one flavor available in two sizes. The 40g Gel 100 contains 25g of carbs, while the 65g Gel 160 contains 40g.
The solid texture divided opinion among our testers. Fans of it enjoyed biting bits off gel and letting them dissolve in the mouth before swallowing, while others didn't enjoy having the lumps in their mouths.
The gels are almost flavor-free, they just taste slightly sweet. Their solid nature meant they didn't need to be washed down with water to clear your mouth of residue, and you're much less likely to end up with sticky hands while you run.
Best high-carb running gel
SIS Beta Fuel gels pack in 40g of carbs per 60ml serving. That's almost twice the amount you get from a lot of other brands. The carbs come from maltodextrin and fructose with a 1:0.8 ratio, rather than the more usual 2:1. SIS says this particular ratio makes it easier for the body to absorb the carbs from the gel.
The Beta Fuel comes in three flavors – Strawberry and Lime, Orange, and Neutral. Strawberry and Lime was a particular hit with our testers and has a citrus tang that's not overly sweet. The gels go down pretty well, and you don't get an overly sticky feeling in your mouth when taking them without water.
One tester found that taking a Beta Fuel gel in one go upset his stomach. Instead, he recommends sipping the gel over several minutes to avoid any potential problems.
Along with regular Beta Fuel gel, there is also a Nootropic version. This contains a hefty (200mg) dose of caffeine, which not only gives you a mental boost but has been shown to improve athletic performance.
Best caffeine running gel
Despite being the smallest gels we've tested, Gu Energy Gels still pack 22g of carbs per gel. They also come with relatively small amounts of caffeine (20 to 40mg, depending on flavor), which means you can get the performance benefits of caffeine in several doses, rather than using a high-strength caffeine gel, which you'd be wise only to take once during an event.
The gels are made with a 2:1 ratio of maltodextrin to fructose. They also contain 450mg of BCAAs (Branch Chain Amino Acids) and sodium.
Their small size means the gels are easy to pack and keep additional weight to a minimum. They're highly concentrated though, so are pretty sticky and you'll need to wash them down with water. Their concentrated nature means they can cause issues for sensitive stomachs, so we'd recommend testing them out before race day.
Gu's Energy Gels come in a vast array of 15 different flavors. Gu also produces caffeine-free Roctane gels, and 60ml Liquid Energy Gels which are designed to be taken without water.
Best running gel for value
The MRSP of High5’s gels is less than the other brands here, but they don't cut any corners when it comes to performance or taste. Energy Gel Aqua is isotonic and one of the most refreshing gels we've tested. It also doesn't require water to wash it down.
Glucose syrup is the gel's main energy source. If you think that sounds like it might be on the extreme side of sweet, we didn't find it was overpoweringly so. There are only two flavors of Energy Gel Aqua (Berry and Orange), but High5 has many other varieties of running gel. We found these ones to be the best tasting though, and we've not experienced any digestive issues when using them.
Like SIS's Isotonic Energy gels, High5's Energy Gel Aqua are easy to consume as they contain a lot of water. That also means they come in a larger sachet than most here, which is something to bear in mind for those prioritizing weight.
If accidentally falling foul of doping regulations is on your radar, High5's gels are batch-tested to make sure they meet the requirements of WADA (World Anti-Doping Agency) Prohibited List. The brand also runs a wrapper recycling programme where you can post your empty sachets back to them.
Best running gel for long events
If you're running a longer event, such as a marathon, you may want to carry bigger pouches of fuel to make it easier to monitor how many carbs you're taking on per hour (60 to 90g is recommended). It can also be easier than carrying a lot of smaller gels.
Precision Fuel and Hydration’s gel comes in three sizes – PF 30 (51g with 30g of carbs), PF 90 (153g with 90g of carbs), and PF 300 Flow (510g gel with 300g of carbs). The latter is designed for use in a bottle for long-duration events like an Ironman.
Like many of the gels here, PF 90 uses a 2:1 glucose to fructose ratio designed to aid carbohydrate uptake. There are no electrolytes or caffeine, but a caffeinated version of the smaller PF 30 gels are available.
The PF 90 Gel has a twist top that allows you to reseal it after taking sips. There's only one flavor, 'Original'. The gel has a neutral taste with a hint of citrus. It's easy enough to swallow without water, but we'd still recommend washing it down with a drink.
How we test running gels
Our testers have extensively used all the running gels featured in this guide. We've used them on our regular runs, in training for events, and during races such as marathons and half marathons.
We assessed for their effectiveness, taste, digestibility and whether they need to be taken with water to wash them down.
Frequently asked questions
Are running gels useful?
When properly fuelled by carb loading pre-run, your body's glycogen stores (aka your reserve of rapid energy) will last around 90 minutes. Once depleted, you will find running more difficult, and you may well experience the dreaded 'bonk' – sudden fatigue that makes it hard to continue.
By taking on extra fuel as you run, you will prevent this situation from happening. While there are lots of different fuel options available (sports drinks, energy bars, bananas, dried fruit, and more), running gels are easy to carry in a pocket or running belt, convenient to take as you run, and pack in a decent hit of sugary carbs (typically 20 to 30g per gel).
How ofter should I take running gels?
While running (or any other form of endurance exercise) that lasts more than an hour, strictly speaking, you should consume around 60 to 90g of carbohydrates per hour. Depending on how many carbs are contained in a gel (typically 20 to 30g), that could be two to four gels.
Carrying a large number of gels, then taking one every 15 minutes, is not overly practical, so a more common strategy used by most runners is to aim for 30-60g of carbs per hour instead. That means taking a gel every 30 to 40 minutes, which is much more achievable.
How do you get used to running gels?
The best way to get your body used to absorbing running gels is to train with them. If you've never used them before, then consume a handful on race day, you're likely to experience stomach issues.
In the weeks running up to your event, try taking half a gel at first and then building up your tolerance slowly. If you start to have problems, it's worth trying another brand rather than abandoning running gels completely. We've found that Maurten's gels are easiest on the stomach, and we've used them during marathons without any issues.
It can also be useful to sip running gels in order to introduce the sugary carbs to your stomach gradually, rather than rapidly squeezing the whole sachet in at once.
Are there different kinds of running gel?
Running gels consist of two main types – isotonic gels and energy gels. Many brands also offer caffeinated versions of their gels too.
The main ingredient in Isotonic gels is usually water, along with a concentration of salts and sugars that mirrors your blood for rapid absorption. This allows the gel to be digested without drawing water from your body. Conveniently, the water content also means you don't need any additional fluid to wash isotonic gels down.
The downside is that the water makes isotonic gels bulkier and heavier, which can be an issue if you're looking to carry as little as possible as you run.
Energy gels focus on packing in carbohydrates. They're often highly concentrated, which means they come in a more compact packet than isotonic gels so are easier to carry. They tend to be pretty sticky though and need water to wash them down. That means you have to time taking them around water stations at events, and carry water with you on training runs.
Are running gels suitable for other sports?
Yes, most definitely. As they usually have many hours in the saddle, road cyclists often use running gels. Their small size means they can be stashed in rear jersey pockets and it's easy to consume gels while riding.
Basically, gels can be useful for almost any endurance sport. One of our testers sometimes uses gels when he goes out for long surf sessions. Isotonic gels are particularly handy in warmer conditions. A gel or two can be stashed inside a wetsuit or board shorts and taken as needed. The wrappers go back to land for proper disposal, of course.
