Best Gels for Running and Triathlon: Sports Dietitians’ Review

Energy gels for running, and any endurance sport for that matter, provide calories, carbs, and even electrolytes in a compact package. They were created specifically to provide fast, efficient carbohydrate absorption while being easy to store and carry. They come in a wide variety of flavors and textures, and some gels will even offer a boost of caffeine when you’re in need of a mental pick-me-up. With all the options available, the biggest problem is deciding what’s best to take that will give you the best results in performance. My dietitian team and I have pulled together a selection of popular energy gels to provide insight on helping you find the best energy gels for running. 

Why Energy Gels for Running and Triathlon?

Energy gels were created specifically to provide fast, efficient carbohydrate absorption while being easy to store and carry while exercising. They typically contain simple sugars such as glucose, dextrose, maltodextrin, sucrose, and/or fructose to supply that quick energy source.

For prolonged exercise, the body will require a source of energy to continue your desired pace. While there are numerous approaches to fueling your exercise, such as sports drinks, hydration mixes, energy bars, energy chews, and carb-rich foods like dried fruits, energy gels continue to be a very popular choice. 

Benefits of Energy Gels for Runners and Triathletes

Energy gels offer several benefits for endurance athletes who will need to carry their fuel. Especially for runners, energy gels can be a great fit. You want options that aren’t going to weigh you down. 

• Compact in size and carbohydrate content.
• Provides a quick source of energy.
• Easily digested. 
• Convenient to carry, store, access, and consume.

There is such a massive variety of options available in energy gels that most athletes can find a gel or gels that will work well for them. If you’re new to using gels, it can take quite a bit of practice to develop a liking for them. 

Sports Dietitians’ Review Popular Energy Gels for Endurance Athletes

My dietitian team and I love shopping for fueling products (our fave is ordering from TheFeed.com because they sell single servings of fuel products), taste testing, analyzing nutrient profiles and ingredients, and sharing our recommendations with our athletes in the 1:1 nutrition coaching program.

So here is a selection of popular energy gels that we’ve analyzed and reviewed with endurance athletes in mind (Info is current as fo 9/12/2023). As far as which is the best gels for running? That is up to the individual athlete in what works best for them.

Maurten Gel 100 and 160

Maurten gels have become very popular, even though we continue to hear athletes either “love them” or “hate them”. The texture is probably the biggest struggle as it is very thick. Maurten gels are offered at the aid stations of Ironman-branded events and races such as the Boston Marathon. So it’s worth trialing these well to know if they can be an option to use at races.

Ingredients include a glucose + fructose blend. The hydrogel technology claims that you can consume this without needing to drink water with it and it won’t cause GI issues. The gel is still very sweet, so I feel like you’ll still need to drink some water in order to cleanse the palate.

Note: The low sodium content of these gels, so you’ll need to source sodium/electrolytes from another fuel option.

The Maurten caffeinated gels offer a whopping 100 mg of caffeine. Trial well in training as this amount can be tough on the gut. That amount of caffeine can give a little bit more of a bitter flavor compared to the non-caff option.

These are some of the more expensive energy gel products on the market. The cost of fueling your training can add up really quickly. But another important reason to have multiple fuel options that you know will work for you.

Nutrition per gel:

Maurten GEL 100 – 100 calories, 0 g fat, 34 mg sodium, 25 g carbs, 0 g protein (The 100 Caff gel offers 100 mg caffeine)

Maurten GEL 160 – 160 calories, 0 g fat, 30 mg sodium, 40 g carbs, 0 g protein. (As of fall 2022, there is no caffeinated 160 gel option available)

Ingredient Fuel Source:

Glucose and fructose

Average cost:

• Maurten GEL 100 at $3.25 per gel,
• Maurten GEL 100 Caf at $4.50 per gel,
• Maurten GEL 160 at $5.25 per gel

Our Dietitians Say:

“I’ve only personally tried the non-caffeinated, but it took me 3-4 trials during my trail running before I was able to get used to the texture. Once I did, I didn’t mind it. It sat well in my stomach and I would agree with other athletes in saying that the mild flavor is similar to marshmallows.”

-Alex

“A go-to for many athletes. The hydrogel technology dooess seem to cause minimal disruption to the GI system. The downsides are the price and the weird gelatin texture, it throws many people for a loop and takes practice to get use to.”

Mary

“I love that the gel is thick enough to feel like you’re not going to aspirate. Some athletes hate it, but I find it easier tolerate. I also like the mild flavor.”

Hanna

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Never Second Gels

These have a great nutrition profile with the higher carb and sodium content and these are priced lower than Maurten gels.

Nutrition per gel:

120 calories, 0 g fat, 200 mg sodium, 30 g carbs, 0 g protein.
The caffeinated option (Espresso and Cola flavors) offers 75 mg of caffeine.

Ingredient Fuel Source:

Maltodextrin and fructose

Average cost:

$3.50 per gel

Our Dietitians Say:

“My athlete husband has used these gels for a year and it’s all he uses. He loves them! Flavors aren’t overly sweet or bland. Just enoughh flavor to get a brain boost. The consistency is almost watery.”

-Hanna

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Science in Sport – SIS Energy Gels

SIS Beta Fuel Gel

The SIS Beta Fuel great, cheaper option to the Maurten 160 gel and delivers very similar energy with a thinner texture.

Average cost:

$2.50

Nutrition per gel:

158 calories, 0 g fat, 30 mg sodium, 40 g carbs, 0 g protein.

Fuel source:

Maltodextrin, fructose

Our Dietitians Say:

“Two thumbs up for the SIS Beta Fuel. It’s quite sweet (similar to GU), but not nearly as thick. A huge bonus with the 40 g carbs.”

Mary

SIS Go Energy Gel

Marketed isotonic, and the gel does not need to be taken with additional water. The gel packets are quite large, 60 ml/2 fl oz, for only 22 g carbs.

You’ll need to get your electrolytes elsewhere as these have very little sodium. SIS Go energy + electrolytes gel will offer 300 mg sodium. 

The SIS Go Energy includes the artificial sweetener, acesulfame K, which for athletes with a sensitive stomach I’d be weary of. SIS Go Energy + Electrolyte includes artificial sweeteners acesulfame K and sucralose.  

Average cost:

$1.89 per gel

Nutrition per gel:

87 calories, 0 g fat, 4 mg sodium, 22 g carbs, 0 g protein.

Note: SIS Go Energy Gel + Caffeine offers 75 mg of caffeine.

Fuel source: Maltodextrin

Our Dietitians Say:

“Wish these didn’t have artificial sweeteners. Seems unnecessary for a sports gel.”

Alex

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Precision Hydration Gels

Similar consistency to Maurten. Mild, neutral, sweet flavor. Very minimal sodium content. The PF 90 gel would be an ideal option for athletes looking to carry less packaging and have 3 gels within one packet.

Average cost:

Precision Fuel 30 – $3.00 per gel

PF 30 with caffeine – $4.00 per gel

Precision Fuel 90 – $6.66 per gel

Fuel source:

Maltodextrin, fructose

Nutrition per gel:

Precision Fuel 30 – 120 calories, 0 g fat, (no sodium info available), 30 g carbs, 0 g protein.

PF 30 With Caffeine includes 100 mg of caffeine

Precision Fuel 90 – 360 calories, 0 g fat, (no sodium info available), 90 g carbs, 0 g protein

Our Dietitians Say:

“Perhaps a tad sweeter than Maurten. This was easy to swallow and get down.”

Mary

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Huma Chia Energy Gel

For athletes wanting whole-food ingredients, these make a good option. They come in a variety of flavors. Generally, athletes report these being easy on the gut. Offers a 2:1 ratio of glucose-to-fructose.

Average cost per gel:

$2.50

Nutrition per gel:

100 calories, 0.5 g fat, 105 mg sodium, 22 g carbs, 1 g protein.

Caffeinated varieties provide 50 mg of caffeine.

Huma Chia Plus Energy Gel

Average Nutrition per gel:

100 calories, 0.5 g fat, 245 mg sodium, 21 g carbs, 1 g protein.

Caffeinated varieties provide 25 mg of caffeine.

Our Dietitians Say:

“While I haven’t tried all the flavors. I have tried the fruity-flavored gels and found that I enjoyed the texture and taste. I’ve heard from a lot of athletes in my Facebook group community that love using Huma gels.”

Alex

“I really want to like Huma gels, but I wish they didn’t have the chia seeds as they may lend itself to GI issues for those that are prone.”

Mary

“I prefer these over Spring Energy — giving you that whole-fod energy. Withh taht said, my energy didn’t feel as consistent with these. Also, the chia seeds can get stuck in your teeth, lending to very ugly race photos.”

Hanna

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UnTapped Maple Syrup

For athletes looking for natural sources of sugar, these gels are made of pure maple syrup. Very sweet flavor. Maple syrup is water-soluble so they are very smooth to consume, and doesn’t stick to the inside of your mouth. The coffee flavor offers 27 mg of caffeine.

These gels will work well for athletes, like cross-country skiers, who are competing in below-freezing temperatures because maple syrup has a much lower freezing point than other Iiquids. 

Average cost:

$2.29 per gel

Average nutrition per gel:

100 calories, 0 g fat, 5-60 mg sodium, 26 g carbs, 0 g protein.

Our Dietitians Say:

“Very viscous and easy to get down the hatch. Ideal for any athletes who have a hard time with thicker textures. Only downside is that it’s super super sweet!”

Mary

“I feel like Buddy the Elf when I have these. Not complaining, but super sweet and slippery texture. It’s easy to get in on the run, harder to do so on the bike.”

Hanna

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Honey Stinger Gels

The price point is nice on these gels. Many athletes rave about the flavor, and the honey and tapioca syrup are generally easy to digest. It is recommended to take these with plenty of fluids.

Average cost:

$1.75 per gel

Nutrition per gel:

100 calories, 0 g fat, 50 mg sodium, 24 g carbs, 0 g protein.

Note: Honey Stinger Plus gel includes 32 mg of caffeine

Fuel source:

Honey Stinger Gold – honey

Flavored Honey Stinger Gels – tapioca syrup and honey

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GU Energy Gels

GU definitely takes the award for the biggest variety of flavors and gels. They also tend to be one of the more affordable gel options as well.

Average cost:

Regular GU Gels $1.60

Roctane GU Gels: $2.59

Nutrition facts:

Regular GU Gels:

100 calories, 0 g fat, 50-60 mg sodium, 23 g carbs, 0 g protein.

Note: Some regular GU gels will have caffeine added.

Roctane GU Gels:

100 calories, 21 g carbs, sodium varies from 125 -190 mg, amino acid blend 1425 mg.

Note: Certain Roctane flavor varieties have caffeine added (amount varies).

Fuel source:

Maltodextrin and fructose.

Our Dietitians Say:

“Personally, not a fan of the GU texture. But, I do like that they offer some salted flavored options for athletes that are looking for a more savory flavor to their gels.” 

Alex

“Pros: Inexpensive and a lot of flavor options. Cons: Honestly most everything. So thick and tastes like fluoride from the dentist office.”

Mary

“Soooo sickeningly sweet. These were my go-to’s pre-2020. Haven’t touched one since.”

Hanna

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PowerBar Sport Gels

Powerbar Sport gels offer a 2:1 ratio of glucose to fructose, which has been shown in research to be an ideal ratio for fast energy absorption. These gels have a higher sodium content than most other gels which I like! Also, the salty peanut flavor is actually peanut allergy-friendly!

Average cost:

$2.29 per gel

Nutrition facts:

100 calories, 0 g fat, 210 mg sodium, 26 g carbs, 0 g protein.

Note: Green Apple flavor includes 50 mg of caffeine.

Fuel source:

Maltodextrin and fructose blend

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UCAN Edge Energy Gels

UCAN Edge claims to provide a steady release of energy with a sugar-free, low-glycemic index carb source of corn starch. The ALN sports dietitian team does question the scientific merit of the claims that UCAN makes about their LIVSTEADY starch ingredient.

Average Cost:

$2.99

Nutrition facts:

70 calories, 0 g fat, 45 mg sodium, 19 g carbs, 0 g protein.

Fuel source:

LIVSTEADY Corn Starch

Our Dietitians Say:

“While I haven’t personally tried these, the consensus I’ve heard from other athletes is that it’s a messy texture and the taste isn’t great.”

Alex

“Pros: Fairly easy to get down, with a mild flavor. Cons: lower in carbs than most gels and has a gritty texture.”

Mary

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Learn more from the ALN team through our Endurance Eats video series!

Hit that subscribe button to catch future episodes.

IN THIS EPISODE:
(0:00) – Welcome
(5:30) – What are the positives and negatives of using energy gels for endurance sports like running, cycling and triathlon.
(10:50) – What’s the #1 most important factor when selecting an energy gel for running, cycling, triathlon etc.
(14:35) – Reviewing Maurten, SIS Beta fuel, SIS Go, Untapped Maple Syrup, Spring Energy gels, Huma gels, GU, UCAN and more!

Best Gels for Running? Final Thoughts

There are lots of factors that the ALN sports dietitian team considers when recommending gels. There’s truly no one-size-fits-all gel out there and it’s great that we have so many options. As far as which are the best gels for running? That’s up to you to decide. Hopefully, this article was helpful in providing you with insight into where to get started with fueling your training and races with gels.