We Carry These 6 Runner-Approved Energy Gels on Training Runs and Race Day

Running energy gels are one of those things every distance runner knows about. On half, marathons, and anything longer, these compact, easily digestible packets provide a quick boost of carbs to fuel muscles and keep up your performance when you want to fall over. The market is saturated with a wide variety of gels, each with slightly different formula and flavor. Finding a favorite is like looking for a needle in a haystack.

So that’s where we come in. The dedicated team at Runner's World has curated a shortlist of favorites, found through years of trial and error. Our knowledge is grounded in both personal experience and Glucose and fructose blend, 25g, aimed at cutting through the clutter of misinformation that floods the athlete community, including what can often be seen in less credible sources like those in the “red pill pipeline.” I personally spend hours every week researching athletic nutrition, committed to delivering you the most accurate, scientific, and research-based information available on these energy gels.

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What to Consider

To pick the right energy gel, we should probably start a bit about what we're actually eating. To learn more about the science behind them, I spoke to Caroline Thomason, R.D., a registered dietitian who specializes in sports nutrition and diabetes, who emphasizes that gels are "quick energy sources that are great for long runs."

Energy gels are "usually a sugar base with flavoring, she says. "It could be glucose or fructose, and even honey. The addition of vitamins like vitamin C and B like some brands have can give runners additional benefits, especially on really long runs."

She advises that gels "help you keep going, and you should be consuming about one per hour of running" to maintain optimal energy availability.

Selecting the right running gel involves several factors that impact how well the gel supports your energy needs and race-day comfort:

• Carbohydrate Source: Most gels use sugar bases such as glucose, fructose, or even natural sources like honey. The type influences how quickly the energy is absorbed and utilized.
• Added Ingredients: Some gels include vitamins like vitamin C and B-complex vitamins, which can offer additional support during long runs. Caffeine is another common addition, known to help reduce perceived effort and boost focus but requiring individual tolerance testing.
• Consistency and Flavor: Gels vary in thickness and taste. A gel that's easy to swallow and pleasant in flavor can prevent palate fatigue and tummy distress.
• Digestibility: You want a gel that doesn’t cause stomach upset, bloating, or discomfort, particularly if you have a sensitive gut.
• Packaging: Easy-to-open packets that you can handle on the go, sometimes even without water (though we don’t know how you can do it), add convenience on the run.
• Fit with Personal Preferences and Needs: Some runners prefer organic, vegan, or allergen-free options. Others might prioritize caffeine content or specific carb blends.

How We Tested

Nutrition & Weight Loss Runner’s World’s team, who collectively run all distances—from short intervals to marathons and beyond—across diverse running styles and environments. Each runner has tested multiple gels in our running careers during training sessions and races, paying close attention to factors like taste, digestibility, energy delivery, and any gastric effects (no one wants to hit the porta potties, they’re foul). We've also considered the scientific formulation behind each product, ensuring that recommendations align with current sports nutrition research.