By jilimedical 
Why you can trust usWe independently evaluate the products we review. When you buy via links on our site, we may receive compensation. Read more about how we vet products and deals.
Looking for the best running gels? I’m a 14-time marathoner — this is the one I use.
Maximize your miles with these running-coach-approved energy boosters.
Training for a marathon or half marathon? Or want to significantly increase your mileage? Then it’s time to get serious about your fuel strategy — especially mid-run. Unlike before or after your run, refueling during your workout is particularly tricky because you need a reliable energy source that’s easy to carry and consume. That’s where energy gels come in. Finding the best running gel can be a game changer for your performance, you just have to know what to look for.
Many runners opt for energy gels instead of other fuel sources because they’re a concentrated and quickly absorbable source of carbohydrates. According to Nicholas Soirez, MS, RD, LDN and owner of PR Nutrition, carbohydrates are the body’s primary and most efficient energy source. Consuming sufficient carbohydrates daily, especially before a run, ensures that your muscles store approximately 90 minutes of energy as glycogen.
“Glycogen is our primary fuel source when running at moderate/high intensities, and at 90-plus minutes of running, we start to run pretty low on fuel,” he says. “Luckily, by fueling with carbs in the form of a gel, we can provide additional carbs for our muscles to use so we don’t completely drain our fuel source.”
Kylee Van Horn, RDN and owner of Fly Nutrition, notes that energy gels are a good option because they’re a conveniently packaged and lightweight source of easily digested carbohydrates to help fuel long-endurance running. These compact packets also tend to have the highest amount of carbohydrates in the smallest form, making them a better option than chews, waffles or “real food,” adds Soirez.
“Energy gels contain simple carbohydrates, which are quickly broken down and utilized for energy in the body when exercising,” Van Horn says. “They come in pre-packaged calorie pouches, which makes it easier to target how much someone is getting in during every hour of training.”
When shopping for gels, you’ll notice that pretty much all of them contain a high amount of carbs. This makes sense because you’re using these gels to maintain optimal energy levels and avoid a crash or “bonk” in your later miles. Assuming a product contains an adequate amount of carbs, other characteristics to look for depend on your personal preferences and training goals. For example, caffeinated gels can be a good option if you tolerate caffeine well and want an extra jolt of energy. Or, if you’re a heavy sweater like I am, Van Horn recommends opting for a gel that’s higher in sodium and offers added electrolytes. Texture, taste, cost and added ingredients should also be factored in when making your gel selection.
Using my expertise as a running coach, along with input from Soirez and Van Horn, I did the hard work for you by researching the most popular gels on the market and rounding up the best options for various needs and preferences. Keep reading to see our picks of the best running gels of 2025.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Best overall running gels
Emilia Benton
Total carbs per serving: 19-23 g | Type of carb: Simple | Sodium content: 50-180 mg | Caffeine content: 0 mg, 20 mg, 40 mg or 50 mg | Flavor: 20-plus options, including Vanilla Bean, Salted Watermelon and Jet Blackberry
In my many years of trying gels, I always come back to Gu Energy Gel. It’s an easy best overall pick as the packs are small enough to carry in my shorts pockets, even during a marathon when I take six or seven gels throughout the race. Gu Energy Gel also comes in a wide variety of flavors, from classics like Chocolate, Vanilla and Orange to special and seasonal options like Salted Caramel and Pumpkin Spice.
I also like Gu for its higher sodium options, including its Roctane line. As a heavy sweater, I make avoiding dehydration one of my top priorities, especially living in a hot, humid climate. My go-to flavors are the Salted Watermelon from the regular lineup, which has 125 mg of sodium per gel, and the Sea Salt Chocolate from the Roctane line, which has 180 mg. Don’t need the added salt or prefer taking salt tabs instead? Gu also offers gels with as little as 50 mg per serving.
Nearly 2,000 Amazon reviewers agree that Gu is a fabulous option. As one 5-star reviewer says, “I am training for my first full marathon and have only had the chocolate GU in the past. Figured I would try out the variety pack, and I was glad I did. I currently use three per run and am now able to carry three different flavors. Taste is great, and I can tell a huge difference in my performance. Cramping is no longer an issue, and I love the little boost of caffeine. Would strongly recommend it to anybody doing physical activity. Packs are very easy to carry and keep handy.”
- Easy-to-swallow consistency
- Compact packaging
- Higher sodium formulations available
- Caffeinated and noncaffeinated options
- Over 20 flavor options
- Informed Choice Banned Substance Tested
- Vegan-friendly and gluten-free
- May be too thick for some
- Lower in carbs than other options on our list
More running gels we like for 2025
Total carbs per serving: 24 g | Type of carb: Simple | Sodium content: 45-50 mg | Caffeine content: 0 mg, 32 mg or 70 mg | Flavors: 5 options, including Gold, Fruit Smoothie and Salted Caramel
If you love honey, then Honey Stinger Energy Gel — our pick as the best organic and gluten-free gel — is a great choice.
Stashing a bottle of honey in your shorts isn’t exactly practical (or comfortable). These gels provide the taste and texture of honey in a convenient format. Made with 95% organic honey, Honey Stinger Energy Gels provide 24 grams of rapidly digestible carbs and 90 calories per packet. Also included are B vitamins and electrolytes. Plus, there are caffeinated options available for an extra energy boost.
These honey-based energy gels have over 4,000, mostly positive reviews on Amazon. According to one, “[This gel] worked great for me when I ran Queens Marathon last month. Tasted good and gave me extra energy. Finished almost a half-hour ahead of my prediction, and first in my age group.”
Honey Stinger doesn’t offer as many flavor options as other brands, but if you’re looking for something simple and relatively inexpensive, they’re a solid choice.
- Honey taste and consistency
- Natural ingredients
- Relatively inexpensive
- Limited flavor options
- No high-electrolyte option
Emilia Benton
Total carbs per serving: 25 g | Type of carb: Simple | Sodium content: 22 mg | Caffeine content: 100 mg | Flavor: Unflavored
Yes, our best caffeinated pick — Maurten Gel 100 Caf 100 — isn’t cheap, but there’s a reason it’s the gel of choice for many competitive marathoners. Its patented Hydrogel Technology provides a gelatin-like consistency that many runners prefer.
Another bonus? The caffeinated gel is made with just seven ingredients and free of added colors, preservatives and flavors. Each serving contains 25 grams of carbohydrates.
Providing 100 mg of caffeine per serving — just a tad more than the average cup of coffee — these packs are ideal if you want a jolt of energy and don’t mind the lack of flavor. Keep in mind that the sodium content is low. While this is a deal-breaker for my needs, it may be a plus for runners already getting additional sodium through sports drinks or salt tabs.
- Simple ingredients
- High carb content
- Less messy than many other gels
- 100 mg of caffeine per serving
- Caffeine-free formulation available
- Low sodium content
- Expensive
- Gelatin-like consistency may be hard to swallow quickly
- No flavor options
Emilia Benton
Total carbs per serving: 30 g | Type of carb: Simple | Sodium content: 200 mg | Caffeine content: 0 mg or 75 mg | Flavor: 8 options, including Citrus, Berry and Espresso
If I had to choose a runner-up to my go-to Gu Energy Gels, NeverSecond C30 would be it. The gel boasts 200 mg of sodium per serving, making it one of the best options if you are typically drenched in sweat or train in hot climates.
I enjoyed the consistency and flavors — the Passion Fruit was my personal fave — and appreciated that it’s high in carbs and sodium, rather than just one or the other. The gel also provides a 2:1 glucose-to-fructose ratio, which Soirez recommends for distance runners. Van Horn is also a fan of this gel, praising its texture and higher sodium content.
NeverSecond C30 has a loyal following, with one happy customer saying, “Great fueling gel! Love the flavor. Not as thick as normal running gels and very easy to consume while running. 100% recommend this product. Used it for my Boston and Chicago marathon training.”
So what kept it from earning our number one spot? Besides its sodium content, which may be higher than some runners want, the packaging is quite bulky. I don’t think I could cram seven of these in my shorts pockets for a marathon. While they may not be my go-to on race day, I’ll keep using NeverSecond C30 gels for shorter, long runs.
- High carb and sodium content
- Consistency is neither thick nor watery
- Multiple flavor options
- Caffeinated and noncaffeinated formulations
- Bulky packaging
- Higher price point
Total carbs per serving: 22 g | Type of carb: Simple | Sodium content: 20 mg | Caffeine content: 0 mg, 75 mg or 150 mg | Flavor: 12 options, including Lemon Lime, Tropical and Double Espresso
Isotonic gels are formulated to be consumed without water, more quickly absorbed and easier on the stomach. If you’re interested in trying an isotonic gel, Science in Sport Go Isotonic Energy Gel is one of the best options.
Soirez has been a Science in Sport (or SIS) fan for years, noting the brand’s dedication to science-led nutrition products for athletes. “Their isotonic gel is very mild flavored and is unlikely to cause a runner GI issues,” Soirez says. It’s also Informed Sport Certified, so you can rest assured that it’s free of substances banned by most competitive sports organizations.
An enthusiastic 5-star Amazon reviewer agrees, saying, “[I] ran the LA Marathon [and] carried these for [one] packet per 20 minutes. I had ZERO energy issues throughout the race. Sure, I was tired, but I had no carbohydrate energy issues. These were also gently on my stomach with how sensitive it was that day. Strongly recommended!”
During testing, I found the packaging too bulky and the gels too low in sodium for my needs. Still, it’s a solid option if you’re looking for a gel that’s quick to swallow and easy on the stomach. It’s also vegan-friendly and free of dairy, gluten, nuts and wheat, making it suitable for a variety of diets.
- Isotonic formula is easier to swallow quickly
- Variety of flavor options
- Vegan-friendly and free of gluten, dairy, nuts and wheat
- Informed Sport Certified
- Caffeinated and noncaffeinated options
- Bulky packaging
- Lower in carbs and sodium than many other options
- Some flavors can be hard to find
Emilia Benton
Total carbs per serving: 30 g | Type of carb: Simple | Sodium content: 0 mg | Caffeine content: 0 mg or 100 mg | Flavor: Original
Precision Fuel PF30 Gel is our top choice for long-distance runners, offering a compelling combination of taste, texture and compact packaging. Its 2:1 glucose-to-fructose ratio is designed to meet the rigorous demands of endurance athletes, making it a reliable companion for extended runs. Unsurprisingly, these gels are becoming a popular alternative to Maurten because they offer a similar flavor profile and consistency at a lower price.
While it’s only available in one flavor, reviewers are overall satisfied with the lime-inspired taste. One satisfied 5-star Amazon reviewer says, “This gel gives me something to look forward to on my long runs because I like the taste. It goes down easy without needing water, so no coughing or lingering sugary taste. The tab retainer makes it more eco-friendly. And I haven’t had any performance issues either.”
While I was a fan of these gels, the lack of sodium was a big drawback. Still, these gels are a good — and popular — option for distance runners. Just make sure to bring along an electrolyte drink mix or salt capsules for optimal hydration.
- Budget-friendly
- Compact packaging
- Mild flavor
- Informed Sport Certified
- Caffeinated and noncaffeinated options
- No sodium
- No flavor variety
Emilia Benton
Total carbs per serving: 19-34 g | Type of carb: Low-glycemic | Sodium content: 30-50 mg | Caffeine content: 0 mg or 75 mg | Flavor: 7 options, including Chocolate, Pineapple and Vanilla Latte
UCAN Edge Gels are a fan favorite among runners with sensitive stomachs. Its unique formulation provides a stable energy source while minimizing the risk of mid-run digestive discomfort that signals the need for a bathroom stop.
They also stand out for their use of LIVSTEADY, a proprietary low-glycemic carbohydrate, rather than sugar, providing a slower stream of carbs for longer-lasting energy. When I first tried UCAN Edge gels years ago, they were a quick no for me because the original flavors and formula tasted chalky. However, I was pleasantly surprised by the improved taste and texture of the brand’s newest flavors: Chocolate, Mocha and Vanilla Latte. The Chocolate and Mocha were particularly enjoyable, with a pudding-like taste and consistency.
Unfortunately, UCAN Edge Gels don’t have enough sodium for my liking, but if digestibility is your top concern, I highly recommend giving these a chance.
- Easier on the stomach
- Multiple flavor options with varying nutrition stats
- New flavors feature an improved taste and consistency
- Slow-carb formula for lasting energy
- Caffeinated and noncaffeinated options
- Fruity flavors are chalky
- Low sodium content
Emilia Benton
Total carbs per serving: 21-25 g | Type of carb: Simple | Sodium content: 105 mg or 110 mg | Caffeine content: 0 mg, 25 mg or 50 mg | Flavor: 14 options, including Cafe Mocha, Apples & Cinnamon and Lemonade
Huma Chia Energy Gels are our top choice for vegan diets thanks to the company’s commitment to all-natural, plant-based ingredients that are gentle on the stomach. Crafted from real fruit purees, chia seeds and brown rice syrup, these gels provide a 2:1 glucose-to-fructose ratio for optimal performance without the artificial additives found in many competitors.
Unlike many vegan-friendly energy gels, Hüma gels are relatively high in sodium, containing 105 mg or 110 mg per serving, depending on the flavor. The brand also offers a Plus line that’s even higher in sodium with 250 mg per serving. This higher sodium content helps replenish electrolytes lost through sweat, supporting optimal muscle function and hydration during extended activities.
One reviewer calls these gels, “Good Clean Energy for Endurance Running,” adding, “I’ve been using Huma gels for over a year and a half and have no plans to stop anytime soon. The flavors are natural, the energy sources are clean and efficient [and the] texture is easy on the stomach and easy to ingest while running.”
Another bonus? These gels are compact, making it easy to stash multiple of them in your pockets on long runs.
- Vegan-friendly
- All natural ingredients
- Relatively high sodium content
- Budget-friendly
- Multiple flavor optoins
- May be hard to take without water
- Real-food consistency may be to thick for some
Emilia Benton
Total carbs per serving: 30 g | Type of carb: Simple | Sodium content: 200 mg | Caffeine content: 0mg, 75mg or 100 mg | Flavor: 5 options, including Strawberry, Raspberry and Citrus
Amacx Drink Gels have garnered significant attention among endurance athletes for their convenient formulation, eliminating the need for additional water intake during consumption. This feature is particularly advantageous during races, as it allows you to maintain rhythm without the disruption of grabbing extra water cups.
Soirez is a longtime fan of Amacx Drink Gel. He shares that it’s the energy gel he used at the 2024 Philadelphia Marathon, during which he set a new personal best of 2:48:15.
The gels are formulated with a high carbohydrate content, providing a substantial energy boost to support performance. Specifically, each serving contains 30 grams of carbs in a 2:1 glucose-to-fructose ratio to enhance absorption.
Also notable is the 200 mg of sodium per serving, which helps support optimal performance and reduces the risk of cramps.
- Relatively high sodium content
- Liquid formula is easy to get down
- Already has water added
- Vegan-friendly and gluten-free
- Caffeinated and noncaffeinated options
- Bulky packaging
- Few flavor options
- Can be harder to find online
Types of running gels
As with most running gear and equipment, energy gels come in a multitude of options, varying in consistency, flavor and formulation. Here’s a quick breakdown of the different types available:
-
Isotonic gels: These gels contain a balance of water and electrolytes similar to the body’s fluids. As a result, these gels may be easier to digest and more rapidly absorbed. They’re typically thinner in consistency than other energy gels and don’t have to be taken with additional water. Some isotonic gels also include key electrolytes, like sodium, potassium and magnesium, to help achieve optimal hydration and reduce cramping.
-
Caffeine-infused gels: Some energy gels offer a boost of caffeine to help improve stamina and performance. However, testing caffeinated gels during training to see whether you tolerate them — rather than waiting until race day — is crucial to ensure they don’t upset your stomach.
-
Natural and organic gels: These products feature organic, plant-based or all-natural ingredients. They often have a “real” food-like taste and texture. For example, Huma Chia Energy Gels have the consistency of jam or applesauce and HoneyStinger Gels taste like downing a packet of honey.
-
Liquid gels: If you dislike the thicker consistency of most gels, liquid gels like Gu Liquid Energy are a good option. Depending on the formulation, you often don’t need extra water to wash them down.
-
Electrolyte-enhanced gels: Most runners prioritize carb content when shopping for gels, but if you’re typically drenched in sweat or tend to cramp when running high mileage, you likely need something with more electrolytes, specifically a higher sodium content. Gu Roctane Energy Gels and NeverSecond C30 Energy Gels are examples of packs with higher sodium contents.
Factors to consider when purchasing running gels
When it comes to selecting the best energy gels for running, the decision ultimately comes down to your mileage, training goals and personal preferences. According to Van Horn, plan to experiment for at least two to three months to determine which gels taste best, which texture is easiest to get down and what you readily digest.
With that in mind, here are some factors to consider as you navigate your decision:
-
Carb ratio: For distance runners, the general rule of thumb is to look for products containing a 2:1 glucose-to-fructose ratio to optimize performance and minimize the risk of gastrointestinal issues.
-
Type of carb: Most running gels contain simple carbs, like glucose and fructose, as they provide a more rapid source of energy. Specifically, Soirez recommends looking for a combination of glucose in the form of maltodextrin, dextrose, starch, sucrose, brown rice syrup, tapioca syrup or corn syrup and fructose from fruits, honey, sucrose or agave. That said, some runners may prefer a low-glycemic index formulation, meaning that the carbs are digested and absorbed more slowly for longer-lasting energy.
-
Sodium content: To stay hydrated and reduce your risk of cramping, it’s important to replenish sodium during your run. How much sodium to look for depends on your training environment, how much you sweat and whether you’re already getting enough sodium from sports drinks or salt tabs.
-
Caffeine content: While caffeine may help you run stronger for longer, it can also trigger the need for a sudden bathroom break (or two) during your run. Most gel brands offer both caffeinated and noncaffeinated options, so it’s important to check which flavors are aligned with your caffeine preferences.
-
Dietary needs: Whether you’re gluten-free or follow a vegan lifestyle, make sure to choose a product that fits your needs.
-
Safe for sport certifications: If you race competitively, it’s never a bad idea to choose a running gel that’s been certified safe for sport by a reputable organization, like Informed Sport, Informed Choice or NSF International. These certifications ensure that the gel you’re purchasing is free of substances banned in competitive sport.
-
Size: Some gels are more compact than others. The number of packets you need for a run — and the size of your pockets — can help you determine whether a product is too bulky or just right.
-
Taste: Reading online reviews and buying single packets at a time can help you figure out which brands and flavors you like before investing in a larger, multi-serving box.
-
Consistency: If you’re new to running gels, it’s a good idea to try a variety of consistencies to see if there’s one you prefer.
-
Price: Energy gels are available at virtually every price point. While you don’t want to sacrifice formulation for a lower price, more expensive options aren’t always better. Look for a product that’s formulated to meet your needs and comfortably fits into your budget.
How we chose running gels
As a 14-time marathoner and someone who’s been running long distances for more than 20 years, I’ve tried my fair share of energy gels. Because I’m a heavy sweater who trains in a hot and humid Houston climate, I knew my tried-and-true Gu Energy and Gu Roctane Energy Gels would easily make the list. These gels have supported me in my best marathon and half-marathon times. Nevertheless, every runner is unique, and my particular requirements may not align with yours — hence, the multitude of choices.
I tested 12 different gels, evaluating them on flavor variety, consistency, taste and formulation. I also consulted two registered dietitians who specialize in sports nutrition for their insights on what to look for when shopping for energy gels.
Other products we tested
During testing, three gels narrowly missed the mark. However, just because they weren’t my top picks doesn’t mean they’re not worth trying. In fact, one of these might be just what your training regimen has been missing.
-
CarbBoom! Energy Gels: Made with real fruit and free of artificial flavors and sweeteners, these gels might be a good option if you prefer a more food-like gel. While not bad by any means, I liked the taste of Huma and HoneyStinger gels better. CarbBoom! gels are also lower in sodium than I like and don’t come in a caffeinated option.
-
Gu Liquid Energy: While Gu Energy Gels are my top pick and go-to for marathon training, the brand’s Liquid Energy Gels didn’t work as well for me. They were too bulky to fit enough of them into my pockets for a long run, and they barely had any salt content. That said, they could be a great option for getting a quick boost of calories and carbs before a short morning run.
-
Untapped All-Natural Athletic Fuel: These gels taste great if you enjoy maple syrup (as I do). However, they were way too sweet and liquidy to consume mid-run without making a mess. Additionally, while many flavors indicate salt in the flavor name — like Salted Raspberry and Salted Cocoa — the amount of sodium isn’t as high as I’d like.
FAQs
How often should I take energy gels during a run?
The optimal frequency for consuming energy gels during a run depends on several factors, including mileage, duration, intensity and personal tolerance. That said, Soirez and Van Horn recommend taking one approximately every 30 minutes.
“I recommend brand-new ‘fuelers’ to aim for 45 g of carbs every hour, which is about two standard gels,” says Soirez. “The more carbs you can tolerate, the better you will run,” he adds.
As a more experienced runner, I take one every 45 minutes or every four to five miles during training. I increase the frequency to one every 30 minutes in a race, which adds up to about seven gels during a marathon.
“You will burn through higher levels of carbohydrate in a higher intensity workout, so it could be beneficial to increase gels per hour on those runs vs. easy runs,” says Van Horn. “Ultimately, some of your runs should mimic what you aim to consume every hour during a race because it will allow your gut to adapt to what you are planning on using,” she adds.
Do I need to drink water with energy gels?
You don’t necessarily need to take gels with water, although this depends on the type you’re using. However, most runners find gels more easy to swallow with a sip or two of liquid. Most gels are so sticky and sugary that you may get thirsty if you skip water. Plus, water can help with gel absorption.
When should I start taking gels in a marathon?
A good rule of thumb is to start taking gels well before you need them rather than when your energy levels begin to dip and it’s too late. According to Soirez and Van Horn, who advise taking a gel every 30 minutes, most runners should take their first gel right around the 5K mark of a marathon.
Can you take too many energy gels?
In theory, more carbs and electrolytes can only help your energy levels and running performance, especially if you take them as Soirez and Van Horn recommend. But if you try to make up for lost time and take multiple gels at once, you could end up with an upset stomach, rather than a performance boost.
What’s the difference between caffeinate and noncaffeinated gels?
Most gel brands offer both caffeinated and noncaffeinated options. While caffeine can provide a good energy boost in addition to the nutrients, if you have a sensitive stomach, you may want to stick to caffeine-free options. Caffeine isn’t a must on the run, so this boils down to personal preference.
“Caffeine is a known performance enhancer. However, everyone responds differently to caffeine, and it’s important to use caution when taking in caffeine as it can build up in the system and be a gastrointestinal stimulant (hello, bathroom stops!),” Van Horn says. “I tend to recommend athletes take caffeine every other hour, but it also depends on tolerance and how much caffeine someone is taking in — if taking in every hour in a smaller dose, it may not be an issue.”
Meet our experts
-
Nicholas Soirez, MS, RD, LDN, owner of PR Nutrition
-
Kylee Van Horn, RDN, owner of Fly Nutrition
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.