Energy Gels for Runners: Everything You Need to Know

Running long distances is a balancing act between fitness, technique and nutrition. When your body’s stored energy (glycogen) starts to dwindle mid‑run, you feel heavy, sluggish and mentally foggy. Energy gels offer a portable solution. They are concentrated carbohydrate sachets that can top up fuel stores quickly, keeping you moving when the miles add up. In this guide we dig into what energy gels are, how they work, when to use them, how to choose a gel, and practical tips to make them part of your training and racing strategy.

What Are Energy Gels?

Energy gels are small, squeeze‑pouch packets filled with syrupy carbohydrates. They are designed to be consumed on the move and digested quickly to provide a surge of glucose to your working muscles. The Cleveland Clinic notes that energy gels are usually made from a blend of sugars such as maltodextrin and fructose and come in one‑ounce (28–45 g) packets. Because they contain very little fat, fibre or protein they are rapidly digested and absorbed.

Although the exact composition varies by brand, most gels provide between 20 g and 25 g of carbohydrate per serving. The Runners Need guide describes them as “fast‑acting carbohydrates” packaged for runners, cyclists and endurance athletes. Many formulas also include electrolytes such as sodium and potassium, caffeine for mental alertness, or amino acids to support muscle function. Some gels use natural sweeteners like honey or fruit purées for athletes who prefer more wholesome ingredients.

How Do Energy Gels Work?

During endurance exercise your body relies primarily on stored glycogen and circulating blood glucose for fuel. These reserves are finite; after about 90 minutes of running at half‑marathon pace or roughly two hours at marathon pace, glycogen stores dip dramatically. Energy gels provide a concentrated influx of carbohydrate to prolong those reserves. Once ingested, the simple sugars are absorbed into the bloodstream where they are transported to working muscles. This delivers a short‑term energy spike and delays the onset of fatigue.

Gels are also energy dense. Research from the University of Minnesota notes that gels and gummies contain 23–28 g of carbohydrate per ounce and are therefore easier to consume than whole foods during a race. Because of the high sugar concentration, experts recommend washing gels down with water to aid digestion and avoid stomach upset. You should never chase a gel with a sugary sports drink, as this can lead to an overload of sugar and gastrointestinal distress.

Benefits of Using Energy Gels

Properly timed carbohydrate intake can improve endurance performance. Studies referenced in the Carbohydrate Recommendations for Marathon Runners report demonstrate that consuming a carbohydrate gel before and during an event significantly increases endurance capacity compared with plain water. Additional research shows that runners who use carbohydrate‑rich beverages finish races faster than those who rely solely on water.

Key benefits of energy gels include:

• Maintaining blood glucose. Consuming carbohydrates during exercise lasting longer than an hour helps maintain blood glucose and prevents glycogen depletion.
• Convenience and portability. Gels are lightweight, pack easily into a pocket and can be consumed on the move without chewing.
• Performance boost. The quick absorption of sugars delivers a mental and physical lift when you start to feel fatigued. Most gels supply around 45 minutes of running energy.
• Customisable formulas. Options with caffeine, electrolytes or natural ingredients allow you to tailor your fuelling strategy to the race conditions and your personal preferences.

Types of Energy Gels

Energy gels come in several varieties to suit different needs. The Runners Need guide categorises gels as follows:

• Classic gels. Dense, quick‑release carbohydrates that typically require water for absorption. They’re best for standard runs and races.
• Isotonic gels. Thinner consistency with added water and electrolytes. They can be consumed without extra water and are ideal in hot conditions when hydration is crucial.
• Electrolyte‑enhanced gels. Include minerals such as sodium, potassium and magnesium to replace what you lose through sweat.
• Caffeinated gels. Contain caffeine for a mental boost and improved alertness. They are often used late in a race or during tough segments.
• Natural or organic gels. Use real food ingredients like fruit purées or maple syrup. They are popular among athletes with sensitive stomachs or those who prioritise natural products.

Choosing the right type depends on your tolerance, race conditions and nutritional needs. Experiment during training to see which texture and flavour sit best with your stomach.

When Should You Take an Energy Gel?

Timing is critical. Guidelines from Runners Need recommend:

• Runs under one hour: Energy gels are generally unnecessary. Your body’s glycogen stores are sufficient for shorter efforts.
• Events lasting more than one hour: Take your first gel 60–90 minutes into the activity and then every 30–45 minutes thereafter. This ensures a steady supply of glucose and prevents energy dips.
• Pre‑exercise: Some athletes consume a gel 10‑15 minutes before starting if they haven’t eaten recently. This can top up blood sugar before the effort begins.

The Cleveland Clinic echoes these recommendations, highlighting that the American College of Sports Medicine suggests consuming 30–60 grams of carbohydrates per hour of exercise. Since most gels provide 23–27 g of carbohydrate, spacing them 30–45 minutes apart aligns with these guidelines. Remember to practise your timing in training to understand how your body responds.

How Many Energy Gels Should You Use?

The number of gels you need depends on the duration and intensity of your run. Runners Need provides practical ranges:

• Half marathon (1.5–2.5 hours): 2–4 gels, taken 30–45 minutes apart.
• Marathon (3–5 hours): 4–8 gels. Athletes racing near three hours might stay closer to the lower end, whereas slower runners may need more.
• Ultra events: Additional gels or other carbohydrate sources may be required to meet higher energy demands.

These numbers are only guidelines. Body size, sweat rate, pace and gut tolerance all affect how much carbohydrate you need. Keep track of how many gels you consume during long training runs and note how you feel. If you’re prone to digestive problems, start with fewer gels spaced further apart and adjust gradually.

How to Choose the Right Energy Gel

Not all gels are created equal. To find the best fit for your needs, consider the following factors, as highlighted by Runners Need:

• Carbohydrate content: Most runners do well with 20–25 g of carbohydrate per gel. If you have a smaller frame or are new to gels, choose lower‑carb options and adjust upward as you adapt.
• Electrolytes: If you sweat heavily or race in hot weather, look for gels with added sodium and potassium to replace lost minerals and help prevent cramping.
• Caffeine: Caffeinated gels can improve mental alertness and reduce perceived effort. However, caffeine affects people differently; test your tolerance in training before using it on race day.
• Dietary preferences: Many brands offer vegan, gluten‑free and organic gels. Check labels for allergens and choose products that align with your values.
• Flavour and texture: Gels come in a wide range of flavours and consistencies. Some runners prefer fruit‑flavoured gels; others like vanilla, coffee or chocolate. Try different options during training to see what sits well with your stomach and taste buds.

In addition to these considerations, pay attention to packaging. Some gels come in resealable packets, making it easier to consume half a gel at a time. Others have tear‑off tops with a tab you can hold onto, reducing litter on the course. If you run with a belt or vest, make sure the gels fit in your pockets without bouncing.

Practising Your Fueling Strategy

Like any aspect of running, fuelling requires practise. The Cleveland Clinic advises athletes to incorporate energy gels into training sessions to determine what works best. Your gastrointestinal system adapts to absorbing carbohydrates during exercise; starting with one gel per hour and gradually increasing the number can help train your gut. Use long runs to refine the timing and to test different brands, flavours and combinations (e.g., alternating caffeinated and non‑caffeinated gels).

It is equally important to integrate hydration. Gels should be taken with water, not sports drinks, to aid absorption and reduce the risk of stomach upset. Aim to sip water regularly throughout your run rather than chugging large amounts after taking a gel. Monitor your sweat rate and weather conditions to fine‑tune your fluid intake.

Even with careful planning, energy gels can cause problems if misused. Runners Need lists several pitfalls:

• Overconsumption. Taking too many gels can lead to nausea, bloating or diarrhoea. Stick to the recommended intervals and listen to your body.
• Inadequate practice. Don’t try a new gel or fuelling schedule on race day. Use training runs to test everything.
• Inconsistent hydration. Dehydration reduces your gut’s ability to process gels. Sip water regularly and adjust according to the conditions.
• Ignoring expiry dates. Energy gels can go off. Check packaging before race day and replace old stock.

Additionally, be mindful of litter. Many races disqualify runners who drop gel packets on the course. Tuck empty sachets back into your pocket or belt until you reach a trash bin.

Natural Alternatives and Homemade Energy Gels

If you prefer more natural ingredients or want to save money, consider making your own energy gels. Homemade gels often use honey, brown rice syrup, fruit purée or maple syrup as the carbohydrate base. You can add a pinch of salt for electrolytes and, if desired, a small amount of caffeine powder. A simple homemade gel recipe might look like this:

• 1 part honey or maple syrup
• 1 part brown rice syrup or maltodextrin powder
• Pinch of sea salt
• Optional: lemon or lime juice for flavour, instant coffee or matcha for caffeine

Mix the ingredients thoroughly and pour into a soft flask or reusable gel packet. Adjust the consistency with water until it’s easy to squeeze out. Because homemade gels lack preservatives, store them in the refrigerator and consume within a week.

Other natural fuelling options include dried fruit (dates, raisins), banana purée, or even bite‑sized energy bars. While these foods provide carbohydrates, they also contain fibre and may take longer to digest. Test them during slower, longer runs to see how your stomach handles them.

Pairing Gels with Other Nutrition Strategies

For races lasting longer than three hours, gels alone may not meet your energy needs. Combine them with energy drinks, chews or solid food to reach higher carbohydrate targets. Some elite athletes consume up to 90 grams of carbohydrates per hour by mixing multiple sources (gels, drinks and bars) and using multiple sugar types (glucose, fructose and maltodextrin) to maximise absorption.

During a marathon training cycle, incorporate carb‑loading in the days leading up to your race. Increasing carbohydrate intake to 7–10 g per kilogram of body weight helps saturate your muscles with glycogen. On race day, eat a carbohydrate‑rich breakfast three to four hours before start time, then use gels to maintain blood sugar during the run.

Recovery: Replenishing Glycogen After the Race

Once you cross the finish line, your work isn’t over. Long runs deplete muscle glycogen stores by up to 50–75%, so prompt refuelling is vital. The University of Minnesota report recommends consuming 1.2 g of carbohydrates per kilogram of body weight within the first hour after finishing. Pairing carbohydrates with protein in a 3:1 ratio enhances glycogen synthesis and supports muscle repair. Chocolate milk, smoothies with fruit and yogurt, or a banana with nut butter are convenient recovery snacks.

Continue eating carbohydrate‑rich meals and snacks throughout the rest of the day. Your muscles can remain sensitive to glycogen synthesis for 24–48 hours post‑exercise. A balanced post‑race meal might include whole grains, lean protein, healthy fats and plenty of vegetables. Hydrate consistently and consider electrolyte beverages if you’ve sweated heavily.

Environmental Considerations

Single‑use gel packaging contributes to waste on race courses and in landfills. To minimise your environmental footprint:

• Choose gels packaged in recyclable materials or look for brands with eco‑friendly initiatives.
• Use resealable soft flasks; buy gels in bulk and decant them into your own container.
• Carry empty packets until you can dispose of them properly. Many races provide trash bins near aid stations.

Companies are beginning to explore biodegradable packaging and compostable wrappers. Supporting these products encourages manufacturers to adopt more sustainable practices.

Energy gels can be powerful tools in a runner’s nutrition arsenal. They offer concentrated carbohydrates in an easy-to-consume form, helping you maintain blood glucose, delay fatigue and push through tough miles. The keys to success are choosing the right gel, timing your intake appropriately and practising your fuelling strategy during training. Remember to wash gels down with water, avoid overconsumption and experiment with flavours, caffeine and electrolytes to find what works for you. By integrating gels into a well-planned nutrition plan that includes balanced meals, hydration and recovery, you’ll set yourself up for strong performances and enjoyable races.

For additional information on energy gels, you can read the in-depth guide from Runner’s Need and the Cleveland Clinic’s article on how energy gels can help you fuel a long workout.