Are energy gels healthy?

OTE Berry SuperGel, energy gels have become an essential for almost every distance runner or endurance athlete. But are they healthy? Well, the answer isn’t exactly simple.

If you disregard their intended use and look at gels as a general food product, then no, energy gels aren’t exactly the healthiest. In fact, their high sugar content and often highly processed ingredients would typically brand them as unhealthy.

However, most people aren't reaching for a gel as a sweet treat and those who consume them usually aren’t doing so to be ‘healthy’; they’re doing so to boost energy levels and to fuel their bodies during tiring miles. In this case, they serve a very specific purpose and do it very well.

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So, healthy or unhealthy isn’t an easy question when it comes to gels, and there are certainly other factors to consider.

We've tested the OTE Berry SuperGel to fuel your next challenge.

What are energy gels and who are they for?

An effective, convenient and simple way to replenish energy and give you the boost you need, energy gels are a concentrated form of carbohydrates in a liquid/gel form, designed to be quickly absorbed by the stomach and converted into energy.

They are a quick release of simple sugars that the blood absorbs and transports to active muscles, reducing fatigue and replenishing depleted stores. Taking them mid-exercise, prior to tiredness, gives them time to take effect and keeps levels high, ensuring you perform at your best for the entirety of the run.

Some gels work differently to others depending on their ingredients, with some containing electrolytes, caffeine, water or other ingredients, each affecting every individual differently.

Every runner will tell you that experimenting with gels is trial and error — and highly individual. Some will give you the energy you need while others could leave you sprinting to the nearest bathroom. The bottom line? Find what works for you and stick with it.

What’s inside an energy gel?

Ingredients such as maltodextrin, glucose and fructose make up energy gels, with some containing additional ingredients such as water, electrolytes and caffeine. Preservatives, acidity regulators and flavourings are also added to improve shelf life and taste. These ultra processed ingredients scream ‘unhealthy’, but, if taken sensibly and not too often, won’t cause you harm.

If you’re looking for a ‘healthy’ energy gel, many runners opt for natural or organic gels made with real food ingredients that aren’t ultra processed. They still contain sugars, but these are derived from natural food ingredients. These products are often vegan, gluten-free, and gentler on the stomach — something that is regularly on the minds of distance runners.

The benefits of energy gels

Energy gels, when used for their intended purpose, can be massively beneficial during long runs, higher intensity workouts and races. As well as aiding performance and replenishing energy levels, gels are also helpful in other ways.

Contained in a small, accessible pouch, energy gels are a handy alternative to refuelling with solid food. They fit easily into your hydration vest, belt with the preferences and needs of athletes in mind.

Different brands have different textures and flavours, with some having a thinner consistency than others, making them easy to consume while on the move. The vast number of brands, flavours and choice makes them a popular go-to, catering for all tastes and preferences.

The downside of energy gels

Aside from the proven benefits of energy gels, they don’t come without certain low-level risks and consequences, especially if used continuously for long periods.

What should you eat before a half marathon: Energy gels contain a high amount of sugar and acid which, unsurprisingly, can have negative effects on your teeth if used for an extended period. Not only energy gels, but sports drinks and energy bars have all been found to damage teeth. Try to limit the frequency in which you take gels to avoid any extra, unwanted visits to the dentist.

Health & Injuries: Your gut is highly sensitive and it’s important to keep it healthy and balanced. The high sugar content in gels can negatively affect your gut as your body struggles to process so much sugar in so little time. This is why it's crucial to train with gels and let your stomach become accustomed to processing them.

Caffeinated gels, in particular, are renowned for not being pals with your stomach, leading to a quick dash to the nearest bathroom – not what you want to be doing on race day – so make sure you try those out on training runs too.

Alternatives to energy gels

If you can’t stomach gels, don’t worry, there are If you can’t stomach gels, don’t worry, there are Health & Injuries.

Sports drinks: Carbs can be drunk. When in liquid form, they are easier to digest, therefore offering a great alternative to energy gels. Sipping these alongside other fuel sources is a great way to ensure you feel energised on those final few miles, with many sports drinks also containing electrolytes, curing that dehydrated dry mouth feeling we’ve all experienced.

Sweets: Who doesn’t like a sweet treat? Well, your long runs are a perfect excuse to satisfy your sweet tooth while boosting energy levels. Anything from Gummy Bears and Jelly Babies to Percy Pigs and Fruit Pastels, just select your favourites and make them your companion during long activities.

Chews: Similar to sweets, chews are a great fuelling alternative that provide you with the carbs you need. There are numerous sports chews out there in various flavours, often with easy-to-digest ingredients for sensitive stomachs.

Whole foods: While more of a pain to carry, whole foods are a great, natural energy source for those who hate the thought of ultra processed, sugary alternatives. Bananas, fig bars and dates are all good options — along with anything you can store and tolerate while on the move.