We Carry These 11 Runner-Approved Energy Gels on Training Runs and Race Day

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No matter what you’re looking for in a running gel, we have you covered.

Running energy gels are one of those things every distance runner knows about. On half marathons, marathons, and anything longer, these compact, easily digestible packets provide a quick boost of carbs to fuel muscles and keep up your performance when you want to fall over. The market is saturated with a wide variety of gels, each with a slightly different formula and flavor. Finding a favorite is like looking for a needle in a haystack.

There’s also a ton of different types available from the traditional packets that have dominated for years, to bulk gel that you pour into refillable containers, mixes you make for yourself or add to water, and chews for those runs when you just can’t stomach the slurp. Here, we are using “gels” in the broadest sense of the word to encompass all of these. Personally, as an ultrarunner, I will cycle through many of these options over the 50 to 100 mile or more distance that I cover on race day. A lot of it is personal preference, but each type does have a purpose built in. Here’s a handy quick guide.

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These energy gel recommendations reflect the vast range of experience and expertise of the Runner’s World team, which collectively runs all distances—from short intervals to marathons and beyond—across diverse running styles and environments. Each runner has tested multiple gels in their running careers during training sessions and races, paying close attention to factors like taste, digestibility, energy delivery, and any gastric effects. (No one wants to hit the porta potties, they’re foul.) We’ve also considered the scientific formulation behind each product, ensuring that recommendations align with current sports nutrition research.

Hüma gels are easy on the stomach and taste pretty good. Our team likens the apple flavor to a GoGo Squeeze, and that’s a win. You can get them either with or without caffeine, and the chia seeds are great for digestion as well as adding a bit of fat and other vitamins and aminos.

Our speediest staffer, News Editor Theo Kahler, goes for unflavored Maurten gels, which offer impressive carbohydrate density that provides sustained energy. Their neutral taste works well for those who prefer to keep things simple, no added flavor required. We also appreciate how their hydrogel technology keeps your tummy safe from emergency stops. Honestly, that alone makes it one of the best options.

Untapped Energy Gels provide steady, low-glycemic energy with pure organic maple syrup that's infused with electrolytes, antioxidants, and vitamins to support endurance. With subtle flavors and a clean ingredient list, these gels offer a natural option for athletes looking for sustained fuel during workouts and races.

Runner-in-Chief Jeff Dengate says that “the salted raspberry is the best flavor.” He won’t be taking any further comments on that at this time.

These are my personal favorite running gels. I used to just run with plain ol’ honey sticks, but the sea salt flavor Super Honey had me instantly hooked. They’re tasty, have a slightly lighter texture than the honey sticks, and provide nice, sustained energy for long runs on hot days. The salt doesn’t just add electrolytes, it adds interest to the flavor similar to a salted caramel, but better, because it’s honey.

This is a great choice for a variety of reasons: first, because it’s a mix, you adjust the carbs to your preference, along with the texture. You can even thin this out so much that you simply have it added to one of your water bottles. (One bottle purely for hydration, one for energy and hydration.) Second, there’s no flavor, it’s just sugar water with maltodextrin to keep it mixable. Third, there’s so much less waste here, and since you’re putting it in a reusable gel flask, if you want to add anything like salt, caffeine, or even go wild and add flavor extracts, you can. Personally, I’m really wild, and I thin mine out with Earl Grey tea. I swear, it’s delicious and gives me some pep in my step.

I am a fan of both the strawberry and the watermelon flavors of these chews, and I like them for a few reasons. They are inoffensive. They taste like a very sweet Swedish Fish or something similar, but they have all the power of a caffeinated gel. There are only 12 of the little sweets per package, which feels like the right amount on the go.

Skratch makes the best, hands-down, super high carb mixes out there. I’ve tested too many different brands, and this one just slaps. On my last 150-mile race, Skratch saved my bacon when I wanted to throw my shoes into a ravine and call for an airlift.

It’s carbs and hydration both, and even at 200 calories and 50 grams of carbs, it doesn’t hurt your gut. It also tastes surprisingly good. The salt somehow enhances the fruit flavor, if that makes sense. It reminds me of the good Gatorade of old. I like to add several of these to my bladder for constant energy and hydration on hot days

High5 Energy Gel Plus delivers a tasty, fruit-powered punch with a gentle caffeine kick. The refreshing orange and raspberry flavors keep hydration and energy humming, while electrolytes help you push through tough miles. Plus it tastes like a Hi-C Ecto Cooler from the ’90s and, honestly, that’s really the best flavor to ever flavor. At mile “why?” it’s the boost you need.

The tab is not my favorite, but darn do these work fast. It’s an immediate hit of energy and carbs in the system. The flavors are fine—nothing to write home about, and they’re easy to digest.

The salted watermelon flavor is arguably strange, but it works. Yes, it’s just as thick as you’re expecting from Gu, but I didn’t hate it, and I hate most textures. The sharpness of the flavor, and that boost from the carbs and caffeine, make up for it.

To pick the right energy gel, we should probably start a bit about what we’re actually eating. To learn more about the science behind them, I spoke to Caroline Thomason, RD, a registered dietitian who specializes in sports nutrition and diabetes, who emphasizes that gels are “quick energy sources that are great for long runs.”

Energy gels are “usually a sugar base with flavoring,” she says. “It could be glucose or fructose, and even honey. The addition of vitamins like vitamin C and B like some brands have can give runners additional benefits, especially on really long runs.”

She advises that gels “help you keep going, and you should be consuming about one per hour of running” to maintain optimal energy availability.

Selecting the right running gel involves several factors that impact how well the gel supports your energy needs and race-day comfort:

Carbohydrate Source: Most gels use sugar bases such as glucose, fructose, or even natural sources like honey. The type influences how quickly the energy is absorbed and utilized.

Added Ingredients: Some gels include vitamins like vitamin C and B-complex vitamins, which can offer additional support during long runs. Caffeine is another common addition, known to help reduce perceived effort and boost focus but requiring individual tolerance testing.

Consistency and Flavor: Gels vary in thickness and taste. A gel that’s easy to swallow and pleasant in flavor can prevent palate fatigue and tummy distress.

Digestibility: You want a gel that doesn’t cause stomach upset, bloating, or discomfort, particularly if you have a sensitive gut.

Packaging: Easy-to-open packets that you can handle on the go, sometimes even without water (though we don’t know how you can do it), add convenience on the run.

Fit with Personal Preferences and Needs: Some runners prefer organic, vegan, or allergen-free options. Others might prioritize caffeine content or specific carb blends.

Typically, every 45 minutes to an hour during long runs or races, or as needed to prevent energy dips.

Most gels contain 20 to 25 grams of carbohydrates, providing around 90 to 100 calories.

No, some are caffeine-free, while others contain varying caffeine amounts (often 20 to 100 mg) for an extra boost.

Are there gels suitable for people with dietary restrictions?

Yes, many gels are vegan, gluten-free, and free from artificial additives. Some use natural ingredients like honey or maple syrup.

Cat Bowen, senior editor of commerce; reviews, is a seasoned runner with more than 20 years of distance running experience, including dozens of marathons, half marathons, and even a few ultra marathons. For over a decade, she has tested parenting, fitness, home, and running gear and written in-depth guides to help readers with their next purchase. Holding multiple advanced degrees and currently studying kinesiology, Cat Bowen brings research-backed insight to all of her guides. Passionate about women’s health and neurodivergent inclusion, she advocates for closing research gaps and helping others—especially AudHD people—find joy in running and fitness.

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