When I first started running longer distances, I quickly learned my body’s natural energy stores weren’t enough to carry me through. Energy gels became my go-to for keeping up performance during half marathons and beyond, but wow—not all gels are the same.
After years of trial and error (and a few disasters I’d rather forget), I’ve realised that knowing how these supplements work—and what to look for—can really change your running experience. From isotonic gels to chewy energy blocks, there are options for every taste and digestive quirk.
SIS GO Isotonic Energy Gels
SIS GO Isotonic Energy Gels have been a steady choice for me during runs. Each 60ml gel gives you 22g of carbs and about 87 calories.
Their isotonic formula is what makes them stand out. Because they match your body’s natural fluid balance, they clear your stomach fast—you don’t need to chase them with water.
Maltodextrin is the key carb here, so the sugar content stays lower but you still get steady energy for 20-30 minutes of exercise.
I like that these gels aren’t thick or sticky. The consistency is easy to handle on the move, even when you’re tired and fumbling.
You can get regular or caffeinated versions. Personally, I’d suggest starting with the basic isotonic gels and only adding caffeine if you know you need that extra mental kick.
Try them during training first—your stomach might have opinions, and race day isn’t the time to find out. For hard races, one gel halfway can top up your energy without causing gut issues. A lot of runners who’ve struggled with other gels seem to have better luck with SIS.
Torq Energy Gels
I’ve used Torq gels on plenty of long runs and they’ve never let me down. Their 2:1 maltodextrin-to-fructose blend helps your body pull in carbs more efficiently.
The texture is smooth—easy to swallow, even without water. That’s a lifesaver when you’re mid-run and there’s no aid station in sight.
Torq’s formula includes five essential electrolytes, so you’re not just getting sugar—you’re actually replacing what you sweat out.
The lemon drizzle flavour is a personal favourite; it’s not too sweet and doesn’t leave my mouth feeling sticky. Strawberry and lime is pretty refreshing too.
Each gel has about 30g of carbs. For longer efforts (90+ minutes), I’ll use one every 45-60 minutes, depending on how I’m feeling.
I’ve never had stomach issues with Torq gels. They’re made from natural stuff, no weird colours.
The packaging opens easily, even with cold or sweaty hands.
High5 Aqua Energy Gels
High5 Aqua Energy Gels are a game-changer if you hate thick, sticky gels. The consistency is more like a sports drink—lighter, almost refreshing.
That’s thanks to their water and fruit juice base. They’re easy to swallow, no extra water needed, which is handy if you can’t always grab a drink during a race.
Each gel gives you 23g of carbs and 95 calories. That’s enough to keep me going on longer runs over an hour.
The orange flavour actually tastes like real juice, not that weird artificial stuff. It’s way easier to get down when you’re already feeling a bit queasy.
High5’s been making sports nutrition since the ‘90s, so they know their stuff. These gels are all about quick absorption—energy gets to your legs fast.
The packaging is easy to tear, even with sweaty hands. I’ve never had a problem opening them mid-run, which is more than I can say for some other brands.
If you’re new to gels, I’d start with these Aqua versions. The lighter texture makes the jump from sports drinks a lot less jarring.
CLIF Bloks Energy Chews
CLIF Bloks are a solid alternative if you just can’t stomach gels. Each chewy block has about 30-33 calories and comes in easy-to-eat cubes.
The chewable format is just less messy. I don’t have to fumble with sticky packets or worry about squeezing gel everywhere.
Each block gives you carbs for quick energy and some electrolytes to help with hydration. It’s a good combo for longer efforts.
Flavours like Tropical, Margarita Citrus, and Black Cherry keep things interesting. Honestly, having options makes those long runs less of a slog.
I like knowing exactly how many calories I’m taking in. Since each cube is a set amount, it’s easy to keep track during races.
The packets are small and fit in a running belt or pocket—no bulk, no fuss.
How Energy Gels Work
Energy gels are basically quick carbs your muscles can burn for fuel during long runs. They use different sugars that absorb at different speeds, so timing matters if you want to keep your energy up the whole way.
The Science Behind Energy Gels
When you eat an energy gel, the carbs hit your bloodstream fast—usually within 15-20 minutes. That’s pretty much perfect for mid-run top-ups.
Your body stores carbs as glycogen in your muscles and liver, but those stores usually only last 90-120 minutes if you’re running hard. Once they’re gone, you’ll feel it—fatigue, heavy legs, the works.
Gels help refill those stores on the go. Because they’re liquid and concentrated, they bypass the slower parts of digestion.
Your muscles can only take in about 30-60g of carbs per hour. That’s why most gels are in the 20-30g range.
The trick is to get fuel in before you run out. That way, you avoid the dreaded “bonk” or hitting the wall.
Types of Carbohydrates in Running Nutrition
Gels use a mix of sugars, each with its own speed:
Glucose is fastest—immediate energy. Most gels use this as the main fuel because your muscles love it.
Fructose takes a bit longer but keeps you going. Lots of gels mix it with glucose for a balance of quick and lasting energy.
Maltodextrin is a complex carb that breaks down into glucose. It’s steady and usually easier on the stomach.
Sucrose (regular table sugar) is both glucose and fructose in one. Some gels use it for a bit of both worlds.
Many newer gels go for a 2:1 or 3:1 ratio of glucose to fructose. That lets your body absorb more carbs per hour than just glucose alone.
When and How to Use Energy Gels During a Run
I’d suggest your first gel 45-60 minutes into any run longer than 90 minutes. That way, you don’t wait until you’re empty.
After that, one every 45-60 minutes is plenty. Your body can only handle so much, and more isn’t better—too many gels can upset your stomach.
Always take gels with water. The carbs need diluting to absorb right. Aim for 150-200ml of water per gel.
Practice your fueling plan in training, not on race day. Your gut needs time to get used to it.
For marathons or ultras, start fueling early. For anything under an hour, you probably don’t need gels at all—your body’s natural stores will get you through.
Essential Considerations for Choosing Running Nutrition
The right nutrition depends on your body, your ingredient preferences, and staying hydrated. Honestly, these three things can make or break your race day.
Digestive Tolerance and Sensitivities
Test your nutrition in training, not on race day. Running stresses your stomach, and what works at rest might not work at mile 15.
Start with small amounts during shorter runs. Maybe try half a gel every 30 minutes at first. That way, you can see how your gut reacts.
Common digestive issues:
- Cramping (too much sugar)
- Nausea (artificial sweeteners)
- Bloating (high-fibre ingredients)
- Diarrhoea (certain sugar alcohols)
Some people do better with simple sugars, others prefer natural ingredients. It’s honestly a bit of trial and error.
Practice your nutrition at race pace on long runs. What feels okay on an easy jog might be a problem when you’re pushing hard.
Keep a log of what works and what doesn’t. Saves you from repeating mistakes when it counts.
Ingredients to Look For and Avoid
The best gels have 20-30g of carbs per serving. Look for multiple sugar sources—glucose, fructose, maltodextrin.
Good ingredients:
- Glucose: Fast energy
- Fructose: Lasting energy
- Electrolytes: Sodium, potassium
- Caffeine: If you want a mental lift
Skip gels with too much fibre, protein, or fat—they slow you down when you need quick energy.
Some gels have artificial colours or preservatives that can cause issues. Natural ones use real fruit or honey for sweetness.
Check caffeine levels—some gels have as much as a strong coffee. Use them carefully, not all at once.
If you’ve got allergies, read labels for gluten, dairy, or nuts.
Hydration and Electrolyte Balance
Taking gels without enough water can mess with your stomach and make it tough for your body to absorb the fuel. I usually go for about 150-200ml of water with each gel—seems to work for most folks.
Your electrolyte needs really ramp up during longer runs, especially if it’s hot out. Sodium’s the big one here; it helps you hang onto fluids and can keep those nasty cramps at bay.
Hydration strategy basics:
- Always chase energy gels with water
- For runs over 90 minutes, sports drinks are a good call
- Quick check: urine colour tells you a lot about hydration
- Try to replace around 150mg sodium per hour on long outings
Mixing different sports drinks with gels? I’d be careful—unless you’ve tested it yourself, it can get rough on your gut. Too much sugar in one go just doesn’t sit well for most people.
Weather matters more than you might think. On hot days, you’ll need to up your fluids and electrolytes compared to cooler runs.
If you’re racing, plan your hydration around the aid stations. Find out what’s on offer and try those products in training first—it’s worth the extra effort.
