Best Energy Gels for Running, Cycling, & Triathlons

You just signed up for a marathon (or half-marathon, triathlon, etc.) and you’re overwhelmed with all the fueling options out there. I’ll take you through the role of energy gels for any endurance athlete, how to use them, and the best options for you.

Before you read about energy gels, it’s important to note that all the fueling before, during, and after can not make up for a poor nutrition base. Let’s work together to establish a strong foundation to set you up to feel your best through the finish line!

Do energy gels work?

The short answer is yes, gels are a great way to fuel endurance exercise! But, they aren’t the only way to fuel endurance training or racing.

When we eat carbohydrates, they are stored as glycogen in our muscles for energy during exercise. Our glycogen stores become depleted after about 90-120 minutes of exercise, which can lead to major bonking or poor performance if we don’t get carbohydrates.

While it’s important to maximize our glycogen stores before training with carbohydrate-rich foods, we also need to maintain those levels throughout exercise. That’s where energy gels come in! They are formulated with simple carbohydrates and electrolytes to provide quick energy and meet electrolyte needs. 

Gels vs. Real Food

Energy gels and other sports nutrition products are specifically formulated to provide quick, easily digestible carbohydrates in convenient packaging. Many athletes complain of flavor fatigue with energy gels, which can lead to underfueling so it might be best to find a variety of gels you like. 

Real foods can incorporate more flavors into your fueling plan and encourage eating throughout endurance exercise. Real foods are also more cost effective and can provide electrolytes through salty foods (chips, pretzels, etc.). On the other hand, real foods might be bulkier and not provide enough carbohydrates for endurance athletes.

Every athlete is different but you might benefit from combining gels and real foods to get you through your long endurance event. 

How many gels should you take?

The amount of energy gels you’ll need for training or racing depends on how long you’ll be exercising and how many carbohydrates are in the gels. 

For exercise less than one hour, you won’t need to consume carbohydrates during training so gels are not necessary. It might be beneficial to have 20 grams of carbs during shorter, high-intensity workouts if you haven’t recovered or didn’t fuel well before exercise.

When is the best time to take gels?

It’s typically best to start taking gels after 60 minutes, but you might benefit from fueling after 30-40 minutes for longer training and racing. You can avoid GI distress by consuming small amounts of fuel every 10-20 minutes, rather than all at once. 

How to Choose Energy Gels

• Taste and Texture: This is potentially the most important factor when choosing energy gels for your endurance training. You will be using a lot of gels depending on the length of your race and having a gel that you like the taste and texture of is critical to encourage proper fueling. Try a bunch of different flavors and products to make sure you don’t experience flavor fatigue.
• Carbohydrate Content: If you struggle getting enough carbohydrates through gels during training, try a higher carb gel so you can get more bang for your buck! Energy gels with a carbohydrate ratio of 2:1 glucose to fructose is the best for absorption.
• Electrolytes: Energy gels don’t typically have enough sodium and potassium to replace our losses during sweat, so it is important to get electrolytes through sports drinks and salt sticks. If you’re a salty sweater, it may be helpful to replenish electrolytes with a more sodium-rich gel. 
• Convenience: When you’re training with energy gels, be sure to think about how you will carry your nutrition. Always practice your race day nutrition before the race! 
• Third Party Testing: If you’re in the endurance sport space, you likely heard about the Spring Awesomesauce Gel controversy recently. Checking all supplements and sports nutrition products you buy for third party testing is best practice to make sure you are getting what you’re paying for! Look for NSF Certified or Informed Choice/Sport on labels for third party testing that confirms it’s contents and safety! 

Best Energy Gels for Runners, Cyclists, and Triathletes

*Note this post may contain affiliate links – I appreciate your support as always! 

Classic Energy Gels

High Carb Energy Gels

Isotonic Energy Gels

Electrolyte-Rich Energy Gels

“Real Food” Energy Gels