Gear
Best Running Gels: A Complete Guide
What works, what doesn't, and how to choose the right fuel for your long runs.
Running gels are simple: carbohydrates in a portable package. But walk into any running store and you'll find dozens of options at wildly different price points. Some runners swear by specific brands while others get stomach cramps from the same product. This guide cuts through the marketing to help you find what actually works.
How Many Carbs Do You Need?
Calculate your exact fueling needs based on your long run duration.
Fueling Calculator →How Running Gels Work
Your body stores about 2,000 calories of glycogen in muscles and liver—enough for roughly 90-120 minutes of running. After that, you need external fuel. Gels provide fast-absorbing carbohydrates (typically 20-25g per packet) to keep your energy levels stable.
Most gels use some combination of:
- Maltodextrin: Fast-absorbing glucose polymer (most common)
- Fructose: Absorbed via different pathway, allowing higher total carb intake
- Glucose/Dextrose: Simple sugar, very fast absorption
- Palatinose/Isomaltulose: Slower release, more stable energy
The science: Your gut can absorb ~60g/hour of glucose alone, but up to ~90g/hour when combining glucose + fructose (2:1 ratio). This is why many modern gels use mixed carb sources.
Our Top Picks
After testing dozens of gels over thousands of miles, here's what we recommend:
Best Overall: GU Energy Gel
Why it works: Reliable, widely available, proven over decades. The 2:1 maltodextrin-to-fructose ratio is well-tolerated by most runners. Huge flavor variety means you'll find something you like.
- 22g carbs per gel
- With or without caffeine options
- ~$1.50-2.00 per gel
- Available everywhere
Best for Sensitive Stomachs: Maurten Gel 100
Why it works: Maurten's hydrogel technology encapsulates carbs, releasing them gradually in the intestine rather than the stomach. This dramatically reduces GI distress for many runners. It's what Kipchoge uses.
- 25g carbs per gel
- Neutral taste (some love it, some hate it)
- ~$3.50-4.00 per gel
- No caffeine (Gel 100 CAF has 100mg)
Best Natural Option: Huma Gel
Why it works: Made with real fruit and chia seeds, Huma gels are as close to "real food" as gels get. The chia provides slow-release energy alongside fast carbs. Great for runners who don't like the artificial feel of traditional gels.
- 21-24g carbs per gel
- Real fruit taste
- ~$2.00-2.50 per gel
- Includes electrolytes
Best Budget Option: Clif Shot
Why it works: Solid performance at a lower price point. Organic ingredients appeal to some runners. Slightly thicker texture than GU but goes down easily with water.
- 24g carbs per gel
- Organic, 90% organic ingredients
- ~$1.25-1.75 per gel
- Litter Leash packaging (easier to carry empty)
Best for Marathons: Maurten Gel 160
Why it works: At 40g carbs per packet, you get more fuel with fewer packets. For runners pushing 60-90g carbs/hour in a marathon, this reduces the number of gels needed. Same hydrogel technology as Gel 100.
- 40g carbs per gel
- Fewer packets to carry
- ~$4.50-5.00 per gel
- Best for experienced fuelers
Best Real Food Alternative: Spring Energy
Why it works: Not technically a gel—more like baby food for runners. Made with rice, fruit, and nuts. Ultrarunners love these because they provide real food without having to chew. Excellent for very long efforts where gel fatigue sets in.
- 20-45g carbs depending on variety
- Actual food ingredients
- ~$3.50-4.00 per pouch
- Multiple varieties (Awesome Sauce, Canaberry, etc.)
Gels vs. Alternatives
Gels vs. Chews
Energy chews (like Clif Bloks or GU Chews) are essentially gels in solid form. They offer the same carbs but require chewing. Some runners prefer the texture and ability to eat one or two at a time rather than a whole gel.
Best for: Training runs, runners who dislike gel texture, portion control
Downside: Harder to eat at faster paces, require more water
Gels vs. Drink Mixes
Products like Maurten Drink Mix, Tailwind, or Skratch provide carbs through your hydration. This can reduce the number of gels needed and is easier on the stomach for some runners.
Best for: Runners with gel-related GI issues, ultra distances
Downside: Less control over timing, need to carry bottles
Gels vs. Real Food
Many runners successfully fuel with bananas, dates, rice balls, or even candy. Real food is cheaper and more palatable for long runs but harder to carry and slower to eat.
Best for: Training runs, ultra distances, budget-conscious runners
Downside: Less convenient at race pace, harder to dial in carb amounts
How to Use Gels Effectively
Timing
- Start early: Take your first gel at 30-45 minutes, before you feel depleted
- Stay consistent: Every 30-45 minutes (depending on intensity)
- Take with water: Most gels need 4-8oz of water to digest properly
How Many Per Run
| Run Duration | Gels Needed | Notes |
|---|---|---|
| 60-90 min | 0-1 | Optional; practice for longer runs |
| 90-120 min | 1-2 | Start fueling at 45-60 min |
| 2-3 hours | 3-4 | Every 30-45 min |
| 3-4 hours (marathon) | 4-6 | Combine with sports drink for variety |
Training Your Gut
Gut tolerance for gels can be trained. Start with half a gel during training runs and gradually increase. Never try a new gel on race day—test everything in training first.
Pro tip: If gels upset your stomach, try taking them at lower intensities (walking briefly) and always with water. Dehydration amplifies GI issues.
Quick Comparison Table
| Gel | Carbs | Price | Best For |
|---|---|---|---|
| GU Energy | 22g | $1.50-2 | All-around, most runners |
| Maurten 100 | 25g | $3.50-4 | Sensitive stomachs |
| Maurten 160 | 40g | $4.50-5 | High carb needs, marathons |
| Huma | 21-24g | $2-2.50 | Natural ingredients |
| Clif Shot | 24g | $1.25-1.75 | Budget-conscious |
| Spring Energy | 20-45g | $3.50-4 | Real food, ultras |
The Bottom Line
Don't overthink this. The best running gel is one that:
- Your stomach tolerates
- You'll actually use consistently
- Fits your budget (you'll go through a lot of them)
Start with GU or Clif for a reliable, affordable baseline. If you have stomach issues, try Maurten or Huma. Save the premium options for race day if budget is a concern—your body doesn't know the difference between training and racing.
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