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No matter what you’re looking for in a running gel, we have you covered.
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Get a group of runners together, and you’ll find as many opinions about gels as there are people—and they’re not always flattering. But the gooey nutrition is a staple in fuel belts for marathoners and half marathoners everywhere. Why? Efforts over 60 minutes require you to start replenishing calories lost. But before you pick your poison, there are a few things you should know about energy gel nutrition.
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Energy gels, or running gels, are designed to top off your glycogen stores that get depleted during long-distance running. Energy gels are made up of mostly simple sugar, which is your body’s preferred source of fuel during exercise. For quicker absorption, look for brands that have two different forms of carbohydrates, such as glucose and fructose.
Many gels also offer electrolytes, which become crucial on long runs, especially in warm weather. If you’re a salty sweater—your clothes are covered in white salt after a run or your skin feels gritty once the sweat dries—find a gel with at least 100 milligrams of sodium, says registered dietitian Pam Nisevich Bede, owner of Swim, Bike, Run, Eat.
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Certain gels also provide caffeine, which can help make those Paris miles feel a little easier. But Bede says it might help your GI tract to alternate between caffeinated and non-caffeinated gels throughout activity. (After all, you don’t want to feel like you’ve chugged a cup of coffee every half hour… right?)
In order to keep from bonking, you’ll want to consume about 100 calories and 25 grams of carbs (that’s generally one gel pack) every 30 to 45 minutes for runs 60 minutes or longer, Bede says. It’s also crucial to consume with water, adidas Zapatillas Trail Running Terrex Agravic Flow 2 Goretex.
Of course, you want to try your fuel (and fueling plan) in training before you toe the line on race day. Here’s a rundown of some of our favorite energy gels according to what you’re looking for.
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When searching for the perfect running gear or nutrition, it can be hard to know where to start. We know you rely on recommendations from fellow runners and the experts at Runner’s World to point you in the right direction. I’ve got seven marathons under my fuel belt and way more half marathons than I can count. I’ve done my fair share of trial and error with bars, chews, and gels. To recommend the best energy gels for runners, we’ve also enlisted the expertise of endurance athlete and registered sports dietitian Pam Nisevich Bede to identify what you should look for in an energy gel, and tapped the RW staff for their picks based on flavor, ingredients, and texture.
Heather is the former food and nutrition editor for Runner's World, the author of The Runner's World Vegetarian Cookbook, and a seven-time marathoner with a best of 3:31—but she is most proud of her 1:32 half, 19:40 5K, and 5:33 mile.
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