6 Runner-Favorite Energy Gels for Training and Race Day: What to Carry and How to Use Them

Quick Summary

• There’s no one-size-fits-all gel: pick by carbs per serving, caffeine content, texture, and whether it’s isotonic.
• Test gels in training—practice timing, pairing with water, and using caffeinated gels—before race day.
• We recommend six gels that cover isotonic, high-carb, natural, caffeinated, vegan, and hydrogel options for different needs.
• Use a simple fueling plan (start early, take regularly) and avoid common mistakes like relying on untested gels or skipping hydration.

Intro

Energy gels are compact, concentrated sources of carbohydrates and often caffeine and electrolytes—designed to keep you going during runs from tempo workouts to marathons. Whether you want a fast-absorbing isotonic gel, a natural honey-based option, or a caffeine boost for the final miles, choosing the right gel and using it properly can make a big difference. Below are six runner-approved gels we carry on training runs and race day, plus guidance on how to use them safely and effectively.

How to choose the right gel

When comparing gels, consider these attributes:

• Carbohydrate content — Most gels provide roughly 20–30 grams of carbs. Match serving size to your fueling needs (see the fueling plan below).
• Electrolytes — Useful for long runs or hot conditions to replace sodium and support fluid balance.
• Caffeine — Helpful late-race for alertness and perceived effort, but test tolerance in training.
• Texture and taste — Thick vs. thin gels affect ease of swallowing. Some runners prefer thinner/isotonic gels that don’t require water.
• Ingredients — Natural vs. synthetic sweeteners, vegan-friendly, gluten-free, and allergen considerations matter for many runners.
• Packaging — Easy-open sachets and resealable options are convenient during races.

Our six runner-approved gels (what they’re best for)

1) GU Energy Gel — Reliable, stash-friendly classic

Why we carry it: GU is a long-running staple for its consistent energy delivery and a range of flavors and caffeine options. Best for general training and race-day fueling when you want a predictable, widely available option.

Good for: Runners who like variety and predictable carbohydrate dosing. Tip: try the caffeinated version in long runs to simulate race-day energy needs.

2) Clif Shot Gel — Natural sweeteners and tart flavors

Why we carry it: Clif Shot often uses more natural sweeteners and has a more substantial flavor profile. Many runners favor it for training miles and ultras where taste fatigue is a concern.

Good for: Those seeking a slightly less synthetic taste and options with added electrolytes.

3) Science in Sport (SiS) GO Isotonic Gel — No water needed

Why we carry it: SiS GO Isotonic is formulated so you can take it without swallowing extra water. This simplifies fueling during fast efforts and races when stopping or carrying water is impractical.

Good for: Tempo runs, track workouts, and races where minimizing bottle management helps. Practice swallowing it on the move before race day.

4) Maurten Gel (Hydrogel) — Gentle on the stomach, high-carb option

Why we carry it: Maurten’s hydrogel technology encapsulates carbohydrates so they move through the stomach more comfortably for some runners. This can translate into fewer gut issues during long, intense efforts.

Good for: Runners who have experienced GI distress with conventional gels or need a concentrated carb hit during long races.

5) Honey Stinger Organic Energy Gel — Natural honey base

Why we carry it: Made from organic honey, it’s a good choice for runners who prefer minimal ingredient lists and a familiar, natural sweetness.

Good for: Those who value natural ingredients and a slightly thicker, soothing texture for the stomach.

6) Skratch Labs Energy Gel — Simple ingredients, lower sweetness

Why we carry it: Skratch Labs emphasizes real-food-derived ingredients and moderate sweetness, which many find easier on the stomach during extended efforts.

Good for: Long runs, marathons, and ultraruns where sustained comfort and fewer synthetic ingredients matter.

How to use gels on training runs and race day: practical steps

1. Make a fueling plan: Calculate expected carb needs: a common guideline is 30–60 g of carbs per hour for steady efforts, up to 90 g/hr for trained athletes using multiple carb sources. Determine how many gels that equals and when to take them.
2. Start early: Don’t wait until you feel depleted. Take your first gel about 30–45 minutes into any effort longer than an hour to prevent energy dips.
3. Take at regular intervals: Most runners take a gel every 30–45 minutes. Adjust based on gel carb content and your plan.
4. Pair with water appropriately: Thicker gels usually need water to speed absorption and prevent GI upset. Isotonic gels are formulated to be swallowed without water—test in training.
5. Use caffeine selectively: If you plan to use caffeinated gels in a race, practice in training to assess tolerance and avoid late-race surprises (e.g., jitters or GI symptoms).
6. Stomach train: Practice your race fueling strategy on long runs. The gut adapts; regular practice reduces the chance of cramps or nausea on race day.

Practical checklist to bring on long runs and race day

• Planned number of gels (plus 1 extra)
• Water bottle or hydration pack (unless using isotonic gels and you’re comfortable without)
• Small waste bag for empty gel packets
• Electrolyte tablets or drink mix for very long runs or hot conditions
• Timing plan (e.g., first gel at 35 minutes, then every 30–40 minutes)

Common mistakes with energy gels

• Trusting a new gel on race day: Trying a different flavor or formula during a race increases the chance of GI upset.
• Not practicing with water: Some gels require water to move through the stomach comfortably—don’t assume.
• Overusing caffeine: Too much caffeine can cause jitters, elevated heart rate, or GI distress—test limits beforehand.
• Ignoring electrolyte needs: Relying solely on carbs without replacing sodium on hot, sweaty days can impair performance.
• Packing only one flavor: Taste fatigue is real—bring a second flavor or a non-gel carbohydrate option for long events.

Extra considerations

If you’re traveling across time zones for a race, sleep and circadian timing can affect appetite and digestion; consider resources on circadian reset strategies to simplify jet-lag management and support race readiness (circadian reset tips).

Women in midlife may notice changing energy patterns and cognitive symptoms around menopause that influence fueling choices and overall training; reading about brain-health changes during menopause can help you plan smarter training and nutrition strategies (menopause and brain health).

Conclusion

There’s a gel for every runner and every situation—whether you want a no-water isotonic option, a hydrogel for GI comfort, or a natural honey-based gel. The most important rules are to pick gels that match your needs, test them during training, and follow a simple fueling plan so you aren’t surprised on race day. Pack a small checklist, practice timing and hydration, and you’ll be equipped to handle fuel needs from long training runs to your next race.

FAQ

Q1: How often should I take an energy gel during a marathon?

A: A common approach is to take a gel every 30–45 minutes, beginning 30–45 minutes into the race. Adjust based on the gel’s carbohydrate content and your personal carb-per-hour target. Test this in training to refine timing.

Q2: Can I take gels without water?

A: Only isotonic gels are designed to be taken without water. Most gels are thicker and absorb better with some fluid. Practice in training to learn which gels you can comfortably take dry.

Q3: Are caffeinated gels safe for everyone?

A: Caffeine affects people differently. It can boost alertness and reduce perceived effort, but may cause jitters, sleep disturbance, or GI issues in some. Test caffeinated gels during training and avoid heavy use late in the day if you’re sensitive to caffeine.

Q4: What if gels upset my stomach?

A: First, stop using the gel that causes distress. Try alternatives like hydrogel products, natural-honey gels, or lower-sugar options. Also check carbohydrates-per-hour intake, hydration, and the timing of your gel—your gut may need training. If GI problems persist, consult a sports dietitian or medical professional.

Q5: How many gels should I carry for a 50K ultramarathon?

A: That depends on your carb target per hour and expected race time. Estimate your hourly needs (e.g., 30–60 g/hr) and multiply by anticipated hours. Consider aid-station availability and carry extra for unexpected conditions. Practicing your plan on long training runs will help you refine quantities.