Energy Gels for Running Performance
Alright, let’s be real—running long distances isn’t just about putting one foot in front of the other. It’s about not bonking halfway through your race and questioning all your life choices. Enter energy gels: those weirdly textured, sugar-packed lifesavers that can mean the difference between a strong finish and crawling to the line. Here’s how to use them without wrecking your stomach or your race.
(If you missed our previous post about fueling strategies, check it out here: Top 5 Nutrition Tips for Marathon and Ultramarathon Runners.)
Why Energy Gels?
Your body stores carbohydrates, but not an unlimited supply. Around the 60-90 minute mark, your energy levels start tanking. That’s when gels come in—quick-absorbing carbs that keep you from feeling like a zombie. They’re portable, convenient, and way easier than stuffing a sandwich in your pocket.
But here’s the thing: not all carbs are created equal. Your body can only process around 60-90 grams of carbohydrates per hour. That’s why most energy gels contain roughly 20-30 grams per serving—to help you maintain a steady energy supply without overloading your system. The key is to balance your intake so that your body absorbs and utilizes the fuel efficiently.
Gels also contain electrolytes, which help regulate hydration and muscle function. Running for long periods depletes sodium and potassium levels, leading to fatigue. A well-timed energy gel replenishes those lost electrolytes, keeping your body performing at its peak.
Additionally, caffeine is a common ingredient in many gels, offering a performance boost by increasing alertness and reducing perceived effort. Some runners find that caffeine-enhanced gels give them an extra kick during the latter stages of a race.
When to Take Energy Gels
Here’s the trick: don’t wait until you feel dead. Start taking gels early—around every 30-45 minutes—to keep your fuel tank topped up. Everyone’s different, though, so experiment in training to see what works for you.
If you’re running a marathon, for example, you’ll likely need 4-6 gels throughout the race, depending on your pace and individual energy demands. If you’re tackling an ultramarathon, you may need even more, possibly alternating with other fuel sources like real food or sports drinks.
For best absorption, take your gel with water—not sports drinks—to avoid overwhelming your stomach with too much sugar at once. It takes about 5-15 minutes for the carbohydrates to enter your bloodstream, so time your intake wisely based on when you expect to need the energy.
Pro Tip: If you’ve ever experienced an “urgent” bathroom break mid-run, it’s probably because you didn’t test your gels beforehand. Avoid surprises. Train your gut.
How Many Energy Gels Should You Take?
The number of gels you need depends on the length and intensity of your run. Here’s a general guide:
5K or shorter – Not needed unless you’re racing at an elite level.
10K – Maybe one gel at the halfway mark if you’re running for over an hour.
Half Marathon – 2-3 gels, one every 30-40 minutes.
Marathon – 4-6 gels, one every 30-45 minutes.
Ultramarathon – Varies widely, but you’ll likely need a combination of gels, real food, and electrolytes.
If you’re running for more than three hours, consider alternating between energy gels and other carb sources, such as bananas, chews, or electrolyte drinks, to maintain variety and avoid palate fatigue.
Always discuss your nutrition plan with your coach, and practice your fueling strategy in training to avoid unpleasant surprises on race day.
How to Take Energy Gels Without Regretting It
Drink Water, Not a Sugar Bomb – Wash gels down with water, not sports drinks. Combining them can overload your stomach with sugar and send you straight to the pain cave.
Stick to a Plan – Don’t wing it on race day. Practice taking gels at set intervals so your stomach and brain know what to expect.
Listen to Your Body – Some gels feel like rocket fuel, others like concrete in your gut. Find what works for you before race day.
Mind the Temperature – Cold weather can make gels harder to squeeze out, while extreme heat can turn them into a sticky mess. Store them strategically in your race gear.
What Are the Best Energy Gels for Runners?
There’s no single “best” gel—what works for one runner might wreck another. That said, you can easily find multiple reviews about each company, their nutritional facts, and all their flavors available. Here are some popular options:
Maurten – Fancy hydrogel technology, easy on the stomach, used by elite marathoners. Expensive but effective.
GU Energy Gels – Classic choice, tons of flavors, some with caffeine for an extra boost.
SIS (Science in Sport) Gels – Slightly more liquid, making them easier to swallow without water.
Huma Chia Energy Gels – All-natural (Vegan opt.) ingredients, great for those with sensitive stomachs.
Precision Fuel Energy Gels – Well-balanced carb-to-electrolyte ratio, Vegan and Gluten free, designed for endurance athletes.
Final Thoughts
Energy gels aren’t just another gimmick; they’re a game-changer when used correctly. They provide essential carbohydrates, electrolytes, and sometimes caffeine, all of which can help keep you going strong when your body starts to fade. The key is to integrate them into your training, test different brands and flavors, and develop a race-day strategy that prevents bonking and maximizes performance.
Without proper fueling, even the strongest runners can hit the wall. But when you get your gel timing and intake right, you’ll power through the hardest miles with confidence. It’s like upgrading your endurance engine—one well-timed gel at a time.
If you’re serious about improving your race-day fueling strategy, don’t leave it to guesswork. Work with a coach to fine-tune your nutrition and training plan. A well-executed strategy can shave minutes off your time and make the difference between a strong finish and a brutal struggle.
Found this useful? Share it with your running buddies so they don’t bonk on mile 20. And if you want a personalized plan to crush your next race, reach out to Philotimo Running Coach. We’ve got you covered.
