Best Energy Gels for Runners (Beginner to Advanced)

When it comes to energy gels, the “best” one isn’t necessarily the one with the fanciest marketing, it’s the one that provides you energy without causing gut issues or other side effects. What works for one runner may not work for another, so finding your ideal gel often comes down to trial and experience.

1. Best for beginners: Choose easy-to-take, isotonic gels with palatable flavours that require minimal water and are gentle during steady-paced runs.
2. Best for advanced athletes: High-carbohydrate and hydrogel gels, such as Precision PF 90 or Maurten Gel 160, support higher hourly energy needs and sustained performance.
3. Best for sensitive stomachs: Low-FODMAP or whole-food based gels (e.g., UnTapped, MOOR, Maple Movement) reduce gut irritation while still providing effective energy.
4. Carbohydrate type matters: Dual-carbohydrate blends using maltodextrin-to-fructose ratios optimise absorption and oxidation during long efforts.
5. Testing before racing is essential: Everyone’s tolerance differs, trial gels in training to find what works best for your body and race conditions.

The best energy gel for you is going to depend on several factors. These include gender, training or event duration and intensity, dietary preferences, and gut tolerance. For shorter runs or lower-intensity sessions, a simple carb-only gel may be enough. For longer sessions, gels with electrolytes, added protein or caffeine can help sustain energy and reduce fatigue.

Beginners should start with smaller doses during training to test gut comfort, while advanced runners may fine-tune timing and types to match pace, weather, and event demands. Ultimately, the gel that fuels you efficiently without upset is the one to stick with.

What to Look for in a Running Gel

1. Carbohydrate type and ratio: Most performance gels use a maltodextrin/glucose-to-fructose blend (often in a 2:1 or 1:0.8 ratio) to increase total carbohydrate absorption by utilising different transporters, supporting higher hourly intakes in endurance events (1). However, gastrointestinal symptoms are common in runners, and female athletes in particular report higher rates of nutrition-related gut issues (2,3). For athletes prone to symptoms, trialling lower-fructose or alternative carbohydrate gels such as UnTapped Energy Gel, Koda Nutrition Energy Gels or SIS Go Isotonic Energy Gels may improve tolerance. Gut training strategies can also enhance carbohydrate tolerance over time (4,5).
2. Hydrogel technology: Hydrogel products like Maurten Gels are designed to encapsulate carbohydrates, potentially influencing gastric emptying and tolerance. Some research suggests hydrogels may improve carbohydrate oxidation and GI comfort, though findings across active settings remain mixed (6,7).
3. Sodium and osmolality: Electrolytes, particularly sodium, support fluid balance and absorption, especially in longer or hotter events (8). Osmolality varies widely between commercial gels, which can also influence tolerance (9).
4. Texture: Finally, consider texture. Do you like thin liquid, syrup like, gelatinous or thick paste? Practical tolerability during effort is just as important as the formulation on paper.

Best Energy Gels for Beginner Runners

The best energy gel for beginner runners is one that's easy to take and sits comfortably while you’re moving. Early on, palatability and texture matter just as much as carbohydrate content. If a gel tastes overly sweet or feels thick and sticky, it can quickly become unappealing mid-run. Isotonic gels are often a practical starting point because they’re designed to be taken with minimal additional water, simplifying fueling while you’re still learning pacing and timing.

 SIS Go Isotonic Energy Gels 

A widely used isotonic gel with a lighter consistency. Suitable for steady-paced runs where ease of intake is the priority.

226ER isotonic Energy Gel 

More fluid in texture, which some beginners find easier to consume during movement compared to thicker gels.

HIGH5 Energy Gel Aqua 

Another isotonic option offering carbohydrate in a format that doesn’t strictly require extra water, helping reduce complexity on the run.

Remember, a gel doesn’t need the highest carb number to be effective, it needs to be absorbed well. Testing different options in training is essential so race day feels predictable and comfortable. More options can be found at our Energy Gels Collection.

Best Energy Gels for Advanced & Marathon Runners

For experienced athletes, the best energy gel for runners is one that supports higher carbohydrate targets while remaining predictable under fatigue. In marathon and long-distance events, intake often sits between 60-90g+ of carbohydrate per hour. This means gel choice becomes less about flavour and more about delivery, concentration and absorption efficiency.

Higher-carbohydrate gels can reduce the number you need to carry while helping you stay within optimised fueling ranges. Many advanced runners also prioritise “clean” energy formulations with purposeful ingredients and dual-carbohydrate blends designed to support sustained oxidation over long durations.

Precision Fuel & Hydration PF 90 Energy Gel

Delivers 90 g of carbohydrate per gel, making it suitable for runners aiming to meet high hourly targets with fewer individual servings. Batch tested for consistency and safe use in sport, and contains a 2:1 maltodextrin-to-fructose ratio designed to maximise absorption and energy delivery during long efforts.

Maurten Gel 160

Provides a concentrated carbohydrate source within a hydrogel matrix, designed to support tolerance and steady energy delivery during prolonged efforts.

Science in Sport Beta Fuel Energy Gel+ Nootropics with caffeine

Uses a 1:0.8 maltodextrin: fructose blend to maximise absorption capacity, supporting higher carbohydrate oxidation rates. Added nootropics and 200mg of caffeine to enhance mental alertness and reduce perception of effort.

So, what’s the best energy gel for runners at this level? The one that consistently delivers the carbohydrate you need, is well tolerated at race pace, and aligns with your overall fueling strategy. Testing in training remains essential.

Best Energy Gels for Sensitive Stomachs

For runners with sensitive stomachs, the best energy gel for runners is one that provides fuel without triggering gastrointestinal discomfort. “Gut-friendly” gels are often easier to digest because they are fructose-free, low-FODMAP, or based on whole-food ingredients. These formulations reduce the risk of bloating, cramping, or nausea that can occur with traditional high-sugar gels.

If you have a sensitive stomach, gels made from more natural ingredients such as UnTapped Energy Gel, MOOR Energy Gel , Maple Movement Sap Fuel Energy Gel or Muir Energy Energy Gel may be worth trialling. These options focus on whole-food ingredients without artificial additives or flavours, which can be gentler on the gut while still delivering effective energy.

Some gels may still trigger stomach issues depending on sugar load or texture, so testing in training is recommended. Choosing a gel that your body tolerates well ensures energy is absorbed efficiently, supporting performance while reducing the risk of gastrointestinal issues on race day.

Conclusion: How to Choose Your Perfect Match

The best energy gel for runners ultimately depends on your personal tolerance, race distance, intensity and preference for taste and texture. Beginners benefit from simple, isotonic options, while advanced athletes may require higher-carbohydrate gels with 1:0.8 maltodextrin-to-fructose ratios, or products with added extras such as caffeine or nootropics to support performance during long efforts. Those with sensitive stomachs should prioritise natural, low-FODMAP ingredients.

The key is trial and error during training. Test timing, quantity and combinations to discover what fuels you efficiently without discomfort. Over time, this approach will help you select a gel that keeps energy levels steady, supports performance and allows you to focus on the run rather than your stomach.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Podlogar T, Wallis GA. New horizons in carbohydrate research and application for endurance athletes. Sports Med. 2022;52:1–15.

2. Riddoch C, Trinick T. Gastrointestinal disturbances in marathon runners. Br J Sports Med. 1988;22:71–74.

3. ten Haaf DSM, van der Worp MP, Groenewoud HMM, Leij-Halfwerk S, van der Sanden MWGN, Verbeek ALM, et al. Nutritional indicators for gastrointestinal symptoms in female runners: The Marikenloop study. BMJ Open. 2014;4:e005780.

4. Jeukendrup AE. Training the gut for athletes. Sports Med. 2017;47(Suppl 1):101–110.

5. Miall A, Khoo A, Rauch C, Snipe RMJ, Camões-Costa VL, Gibson PR, et al. Two weeks of repetitive gut-challenge reduce exercise-associated gastrointestinal symptoms and malabsorption. Scand J Med Sci Sports. 2018;28:630–640.

6. Rowe JT, King RFGJ, King AJ, Morrison DJ, Preston T, Wilson OJ, et al. Glucose and fructose hydrogel enhances running performance, exogenous carbohydrate oxidation, and gastrointestinal tolerance. Med Sci Sports Exerc. 2022;54(1):129–140.

7. Sutehall S, Gaskell S, Blacker S, Bailey SJ, Wylie LJ. The effect of hydrogel carbohydrate beverages on gastric emptying, gastrointestinal symptoms, and running performance. Int J Sport Nutr Exerc Metab. 2018;28(5):521–529.

8. Maughan RJ, Burke LM. Practical nutritional recommendations for the athlete. Nestle Nutr Inst Workshop Ser. 2012;69:131–149.

9. Zhang X, O'Kennedy N, Morton JP. Extreme variation of nutritional composition and osmolality of commercially available carbohydrate energy gels. Int J Sport Nutr Exerc Metab. 2015;25(5):504–509.

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.