Top 5 Energy Gels: Which Energy Gel Is Best For Running?
With science-based running nutrition on the rise, your attention may have turned to how to properly fuel your body for running. What you put in your body can have a powerful effect on your performance, helping you avoid hitting the wall.
In this blog, you'll discover the top 5 energy gels to transform your runs from road to trail. We also provide insight into the runner-approved brands Maurten, Precision Fuel & Hydration, Huma, SIS and Koda that are leading names in the sports nutrition category.
For these energy gels to be among the best in the market, they were required to meet the following criteria:
- Provide an effective energy boost for endurance training or racing, that's fast-acting from mouth-to-muscle
- Offer a low risk of digestive upset (commonly referred to as 'gut rot')
- Be supplied in durable, easily portable packaging that effortlessly fits or attaches to your racing belt, hydration pack or the pocket of your running shorts
- Overwhelmingly positive reviews from the running community
- Be produced by trustworthy, research-based sports nutrition brands that are experts in their field
Beyond these factors, the question of "What is the best energy gel?" really comes down to you. This not only includes your preferences in taste and texture - but your body. Everybody responds differently to different combinations of ingredients, so it's impossible to crown one energy gel as the leader of the pack.
However, with trial and error during your training, you can develop a personalised race day fuelling strategy, whether you need a go-to energy gel for a 10K run, energy gel for half marathon, marathon or ultramarathon.
Want to learn the what, why and how of energy gels? We share everything you need to know about Energy Gels For Running to take your endurance training and racing further.
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Maurten Gel 100 Energy Hydrogel - 40g Sachet
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Precision Hydration PF 30 Gel - 51g
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Huma Chia Energy Gel - 43g Sachet
Top 5 Energy Gels For Runners
1. Maurten Gel 100 Energy Hydrogel - 40g Sachet
Best energy gel for topping the podium
Runner feedback praises Swedish-designed Maurten Gel 100 Energy Hydrogel as one of the most palatable and performance-enhancing options in the running nutrition market. If a new half marathon or marathon PB is your running goal, this could be your go-to energy gel.
It’s simple in the best way possible – free of artificial colours, flavours and preservatives, with only six ingredients and a neutral taste. These ingredients create an optimal ratio of fructose and glucose (0.8:1) to increase your absorption of carbohydrates, without hard-to-swallow, sickeningly sweet flavours or causing GI distress.
What makes Maurten stand out from the pack is their patented Hydrogel technology. Direct from the sachet, you’ll notice the texture of Maurten is unlike its syrupy competitors, featuring a thick, jelly-like consistency. This encapsulated gel, produced with a combination of alginate (seaweed-based fibre) and pectin (naturally occurring in fruits and vegetables), instantly converts to a Hydrogel when exposed to your stomach acid.
This allows it to travel through the stomach smoothly, helping speed up and boost absorption by your small intestines, without causing stomach distress on the way. This way your body is able to get maximum benefit from its carb, water and salt content.
Avoiding GI distress during racing was the motivation of Herman Reuterswärd of Maurten in developing and launching this line of nutrition products that offer fast, simple and sustainable energy. Also, both the packaging and formula are designed for convenience – being easy to open and able to be consumed without water.
If your a runner that prefers a liquid viscosity (more drinkable, rather than chewable consistency) check out our other top energy gels below. If you prefer a thick, spill-free texture, the Maurten Gel 100 Energy Hydrogel could be the best energy gel for you.
Maurten Gel 100 Energy Hydrogel - 40g Sachet
- Carbs per serve: 25g carbs per 40g energy gel
- Ingredients: Water, glucose, fructose, calcium carbonate, gluconic acid, sodium alginate
- Flavour: Neutral
- Texture: Thick and jelly-like
2. Precision Hydration PF 30 Gel - 51g & Precision Hydration PF 90 Energy Gel - 153g
Best liquid energy gel for efficient energy & a pleasantly mild taste
Precision Fuel & Hydration (formally Precision Hydration) is a UK brand that focuses on catering to the personalised nutrition needs of athletes. As they stretched their wings into the sports nutrition market beyond purely the hydration range, the name change was deemed a more appropriate fit to reflect the fuller fuelling benefits of their expanding product line.
The Precision Hydration PF 30 Energy Gel is electrolyte-free. It’s intended for use in combination with other products in the range to allow you to really fine-tune your nutrition strategy, such as the Precision Hydration PH 500 Tube, PH 1000 Tube, PH 1500 Tube of electrolyte tablets.
The Precision Hydration PF 30 Energy Gel follows the glucose to fructose ratio of 2:1. Each 51g sachet offers an impressive 30g of carbs, whereas most competitors offer 20 – 25g carbs per sachet. As we touched on, there isn’t any distraction from electrolytes – carbs are the focus here.
In terms of the viscosity, Precision Hydration PF 30 Energy Gels offer a happy middle ground. They don’t have the thick, chewable texture of Maurten Gel 100 Energy Hydrogel, nor is the syrupy texture sticky like other competitors. Precision Fuel & Hydration has also been thoughtful in the packaging with the ‘link’ design that keeps the pouch in one piece, reducing the risk of accidental littering on race day from torn bits of sachet.
Even though it’s advertised as having an ‘Original’ or neutral flavour, some runners have found the Precision Hydration PF 30 Gel to taste pleasantly fruity and palatable, similarly to a sweet but not too sweet jam.
They’re also available in Precision Hydration PF 90 Energy Gel – 153g sachets. Affectionately referred to as the ‘Jumbo Gel’, they feature a convenient resealable cap and pack in 90g of carbohydrates in each soft pouch.
If you are expecting to need multiple energy gels on your run, the Precision Hydration PF 90 Energy Gel is equivalent to 3 of the Precision Hydration PF 30 Energy Gels that you can enjoy in small amounts as needed – whether you’re marathon training, competing in a half marathon or Ironman event. Alternatively, the smaller pack is intended for consumption in one go.
With the handy, bold labelling front and centre, it's easy to keep track of your carb intake no matter which size you choose. For runners that want a caffeine boost with zero artificial ingredients, the Precision Hydration PF 30 Caffeine Gel is a race-ready option, packing a powerful 100mg caffeine per 51 sachet.
Precision Hydration PF 30 Gel - 51g
- Carbs per serve: 30g carbs per 51g energy gel
- Ingredients: Maltodextrin, water, fructose, pectin, acidity regulator (citric acid), preservatives (potassium sorbate, calcium lactate)
- Flavour: Original - neutral
- Texture: Non-sticky, thin and easy flowing
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Precision Hydration PF 30 Gel - 51g
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Precision Hydration PF 90 Energy Gel - 153g
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Precision Hydration PF 30 Caffeine Gel - 51g
3. Huma Chia Energy Gel - 43g Sachet
Best plant-based energy gel
Launched in 2012, what runners love most about Huma Chia Energy Gels is the all-natural ingredients list. You won’t see any words you can’t pronounce here, setting you up with real food in a convenient, energy-boosting package (that's way easier than attaching a banana to your running belt!). If you're wondering "Is energy gel good for you?" with a preference for real food sources, Huma Chia Energy Gels are a positive, feel-good choice.
Finely powdered chia seeds are at the heart of this natural formula, offering sustainable energy. Combined with brown rice syrup and natural sugar cane, Huma Chia Energy Gels offer an effective 2:1 glucose to fructose ratio for ultramarathon-worthy nutrition.
Why chia seeds? The formula was inspired by the ancient Tarahumara Indians, the world’s first ultramarathon runners whose extraordinary endurance was fuelled by nutritional powerhouses in tiny packages - chia seeds. Blending this ancient ingredient with sports nutrition research has produced an energy gel like no other.
Being vegan, gluten free, dairy free, soy free and free of artificial flavours, Huma Chia Energy Gels fit smoothly into most diets as part of your running nutrition. They are also an energy gel without maltodextrin, which doesn't agree with the digestive system of every runner.
For those that struggle to tolerate energy gels, Huma’s plant-based formula has been a game-changer, and in the running community is considered among the best options for those with sensitive stomachs.
The variety of refreshing flavours containing natural fruit puree and fruit juice is another plus for Huma, making it easy to awaken your tastebuds and energise your stride on-the-run. The puree-like consistency also goes down easily.
If you’re seeking a caffeine boost, Huma Chia Energy Gels are also available in caffeinated flavours – with Lemonade and Raspberries featuring 25mg of caffeine per sachet, and the Café Mocha flavour featuring 50mg of caffeine.
Whether you want an introduction to energy gels as a beginner runner or are an experienced marathoner, Huma Chia Energy Gels can help support your running goals. Depending on the specific flavour, this is an energy gel with both protein (1g) and also offers a small quantity of fibre (2g) per sachet that are naturally occurring in chia seeds for additional nutritional benefits.
The fibre content helps minimise or prevent the sugar spike of competitors, in preference for more sustainable energy that reduces risk of bonking. However, runners focused purely on performance may prefer an energy gel free of fibre and protein to speed up absorption, like Maurten's range that offers more carbs per serve.
Huma Chia Energy Gels also contain sea salt to restore sodium lost in sweat. Alongside sodium, which is key for fluid balance, they help naturally replenish the electrolytes magnesium, calcium and potassium. For runners seeking a further electrolyte boost, Huma Chia Energy Gel Plus – 44g sachet contains double the electrolytes as the original formula to support explosive movement and endurance efforts.
With the addition of water, Huma Chia Energy Gels both support your hydration and create a palatable, smooth consistency. This thoughtful, natural combination of ingredients makes these energy gels ideal for training and racing, and a gentle alternative to their competitors.
Huma Chia Energy Gel - 43g Sachet
- Carbs per serve: 21 - 22g carbs per energy gel (25g carbs for Café Mocha flavour)
- Ingredients (best-selling 'Blueberries' flavour): Blueberry puree, cane sugar, water, brown rice syrup, powdered chia seeds, blueberry concentrate, sea salt, citric acid
- Non-caffeinated flavours: Blueberries, Strawberries, Mangoes
- Caffeinated flavours: Lemonade, Raspberries, Café Mocha
- Texture: Powdered chia seeds thicken the formula for a pleasant, jam-like texture
4. SIS Go Isotonic Energy Gel - 60ml Sachet
The world-first isotonic energy gel
Founded in 1992, SIS or Science In Sport has been leading the nutrition game for over 30 years and is your partner in endurance sports. Their introduction to the running market was a pivotal turning point in running nutrition – being the first isotonic energy gel in the world, and with thousands of positive reviews, it's clear to see they continue to cater to the modern athlete.
Simply put, isotonic refers to the fact that the energy gel has an identical concentration or fluid balance as your cells – working in harmony with the chemistry of your body.
Direct from the pouch, the isotonic energy gel is in a stomach-friendly formula and offers a steady, consistent supply of energy. As the osmotic pressure is the same as your cells, this energy gel allows your body to essentially skip a step in the digestion process, as stomach fluid isn’t required to dilute the gel prior to absorption.
This is reflected in its light texture, which for some runners is a breath of fresh air compared to the thick, sticky toothpaste-like consistency of energy gels in the past. This makes Science In Sport Go Isotonic Energy Gels both easy to ingest and easy to absorb.
An isotonic energy gel has three key benefits:
- The energy gel is fast-acting to supply energy to your active muscles
- It prevents digestive distress like bloating
- It can be conveniently consumed without immediately following up with water
However, it’s important to note that this doesn’t mean they are a replacement for your overall hydration strategy – it simply means the gel doesn’t require additional fluid to absorb.
The isotonic formula demonstrates both SIS’ expert knowledge of the human body, and their real-world understanding of the needs of endurance athletes. However, there is a potential downside to an energy gel this effective and this gentle on your stomach.
Due to the isotonic formula, each 60ml gel contains 22g of easily digested carbohydrates, whereas competing gels may offer upwards of 25g per sachet. Of course it’s dependent on your individual energy requirements, but this may mean you require more SIS Go Isotonic Energy Gels more frequently compared to other options like the Precision Hydration PF 30 Gel or Maurten Gel 100 Energy Hydrogel.
SIS recommended taking their isotonic energy gels for a 20 – 30 minutes energy boost during activity. The lightweight, leak-free, durable packaging fits neatly in your running waistpack without a second thought.
With the isotonic formula and clean mouth feel, they provide more flexibility in timing when to use your energy gel. You don't have to have water immediately after consuming them, meaning you don't have to wait for aid stations to fuel up if you choose to not carry water on your runs during race day. This means you can save precious weight and run lighter.
True to its gentle formula for sensitive stomachs, SIS Go Isotonic Energy Gels are also dairy free, gluten free, nut free and vegan, making them appropriate for most athletes with dietary intolerances/allergies or specific dietary requirements.
The multitude of flavours easily prevent ‘flavour fatigue’, while not being overpowering. Each features a low sugar profile for sustainable energy without the sugar crash.
If you need a caffeine boost, the SIS Go Plus Caffeine Isotonic Energy Gel – Double Espresso contains a powerful 150mg of caffeine per sachet to energise your endurance and concentration.
For tips on how to integrate caffeinated gels into your fuelling strategy, check out Energy Gels For Running: From 10K To Marathon.
SIS Go Isotonic Energy Gel - 60ml Sachet
- Carbs per serve: 22g carb per 60ml energy gel
- Ingredients (best-selling ‘Lemon & Lime’ flavour): Water, maltodextrin (from maize) gelling agents (gellan gum, xanthan gum), natural flavouring, acidity regulators (citric acid, sodium citrate), preservatives (sodium benzoate, potassium sorbate), sweetener (acesulfame K), sodium chloride, antioxidant (ascorbic acid)
- Flavours: Lemon & Lime, Blackcurrent, Tropical, Apple, Pineapple, Orange and Fruit Salad
- Texture: Smooth, fluid and easy flowing
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SIS Go Isotonic Energy Gel - 60ml Sachet - Tropical
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SIS Go Isotonic Energy Gel - 60ml Sachet - Orange
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SIS Go Plus Caffeine 150mg Isotonic Energy Gel - 60ml Sachet - Double Espresso
Special Mention: SIS Beta Fuel Dual Source Energy Gel - 60ml
If a larger dose of carbohydrates is your primary criteria in an energy gel, the SIS Beta Fuel Dual Source Energy Gel - 60ml stands out from the pack. Referred to in the running community as a 'super gel', it features a powerful 40g carbs per 60ml serve and a 1:08 maltodextrin to fructose ratio.
This formula isn't isotonic like the SIS Go Isotonic Energy Gel which is one of the best energy gels for sensitive stomachs. However, it is a game-changer for those seeking more punch of energy per pack and that can tolerate the impressive boost of fast-acting carbs. It's a fantastic option when you need a powerful surge of energy for critical climbs or a finishing sprint.
5. Koda Energy Gel - 45g Sachet
Best budget-friendly energy gel
Not too sticky, not too sweet – Koda Energy Gels are just-right. For runners seeking an affordable energy gel without compromise to the carb levels or smooth consistency, they’re a go-to option.
This Australian owned brand has been creating nutrition products tailored to athletes since 1995. The energy gels can be effectively used in combination with sugar-free Koda Electrolyte Powder sticks – covering both your energy and electrolyte needs.
Packing stacks of energy into a small volume, each 45g sachet contains 117 calories and 29.8g carbs – energising you mentally and physically. According to runner feedback, you can feel the boost in energy, with the stronger caffeinated flavours taking it to the next level. In the running community Koda Energy Gels are also praised for their sensitive-on-stomach formula, keeping you free of bloating during your endurance runs while being gluten free and dairy free.
The semi-fluid, liquid texture makes them equally easy to ingest as they are quick to absorb into your bloodstream for fast-acting energy. Essentially, they come in a ‘pre-digested’ state, reducing the energy demand on your digestive system to metabolise it. This leaves more energy to support your muscle movement and motivation.
The trade-off is they are easier to spill when you’re on the move compared to thicker, more jelly-like energy gels such as the Maurten Gel 100 Energy Hydrogel. They’re also best taken with a sip of water from your drink bottle to follow.
Free of sugar spikes and sugar crashes, Koda Energy Gels offer steady, sustainable energy. You don’t have to settle on one flavour either, with their fruit-inspired range as well as their other popular Cola and Cappuccino flavours. Their caffeinated flavours contain 80mg of caffeine per serve to boost you off the starting blocks or over the finish line.
Koda Energy Gels are ideal for runners that prefer an energy gel without fructose and without overly lightening their wallet, all the while supporting an Australian brand.
- Carbs per serve: 29.8g per 45g energy gel
- Ingredients (Regular Flavours): Maltodextrin, filtered water, acidity regulator (citric acid), natural flavour, mineral salts (potassium chloride, salt), preservative (sodium benzoate)
- Non-caffeinated flavours: Berry Banana, Cola, Lemon Lime, Mango Passion, Wild Berry
- Caffeinated flavours (80mg caffeine per serve): Cappuccino, Cola Vanilla, Green Plum
- Texture: Smooth, semi-fluid liquid
Happy running!