Energy Gels: Loved, Loathed, and How They Actually Work
Running long distances takes energy, and sometimes your body needs a little extra fuel. That’s where energy gels come in. Whether you’re running your first 10K or prepping for a marathon, knowing what gels are and how they work can help you run stronger and longer.
What Are Energy Gels?
Energy gels are small, concentrated packets of carbohydrates designed for quick absorption. They give your body a boost of simple sugars (sometimes with electrolytes) so you can keep going. They are popular because they:
- Give 20 to 30 grams of carbs per gel (some have higher doses)
- Are easy to digest, no chewing required
- Are portable and travel-friendly
- Come in lots of flavours
How Do Gels Work?
During moderate to high-intensity running, your body relies on carbs for fuel. Gels give you fast-acting energy that goes straight into your bloodstream, helping you maintain blood sugar, delay fatigue, and keep running strong.
Think of gels as "mid-run fuel" that tops up your energy without slowing you down.
When and How to Take Gels
To keep it simple (because you are out there still running after all), we recommend consuming a gel roughly every 30 minutes for sessions over one hour. Most gels should be taken with a sip of water to aid absorption and prevent stomach upset, though isotonic gels can go down on their own. Always test them during training so you know what works for you.
How Do I Know if a Gel is Working?
About 20 minutes after taking a gel, you should feel an energy boost as your blood sugar rises. If you don’t, think about:
- Type of gel: Some carb blends are harder to digest or absorb
- Hydration: Being dehydrated impacts performance faster than running out of energy. Make sure you’re hydrated before changing your gel strategy
Different Types of Gels
Gels can vary by carbohydrate content, add-ins, and texture. Carbohydrates may include glucose, fructose, maltodextrin, or a combination, which affects how quickly the energy is absorbed. Add-ins like caffeine, electrolytes, or flavours can provide an extra boost, support hydration, or make the gel more palatable. The texture can range from thick to more liquid, influencing how easy it is to swallow while running. Our store range includes:
Precision Fuel: a mild, neutral flavour to reduce flavour fatigue with a texture designed to reduce stickiness in the mouth and minimise needing to wash them down with fluid immediately, containing 30g of carbohydrates.
Maurten: a natural hydrogel, build with 6 ingredients, no added colourants, preservatives or flavours, containing 25g of carbohydrates
Maple Movement: a natural energy gel free from additives, preservatives, and artificial ingredients, a more liquid texture, containing 27g of carbohydrates
Huma: 100% all-natural ingredients made with real fruit, chia seeds, brown rice syrup, containing 22g of carbohydrates
Pure Sports Nutrition: a natural energy gel with real ingredients, carbohydrates, and electrolytes, a more liquid-like consistency, containing 24-30g of carbohydrates
FIXX Nutrition: quality, clean nutrition that tastes good and is highly effective, all natural and preservative free, containing 29g of carbohydrates
The best gel for you depends on your stomach, taste, and the length of your run.
Top Tips:
- Take gels before you feel exhausted so they kick in on time
- Pair with water unless using an isotonic gel
- Experiment during training to find your favourite brands and flavours
Disclaimer:
The content in this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or allied health team before making changes to your diet, exercise routine, or supplement use, especially if you have a medical condition or take medication. This information is intended as a guide only. Run Vault does not accept responsibility for individual outcomes.
About Jesikah Ings
Jess is a qualified nutritionist with a passion for helping runners and endurance athletes unlock their full potential. Specialising in pre, intra and post-race fuelling and hydration, she combines practical strategies with evidence-based knowledge to optimise performance and recovery.
An accomplished runner and endurance athlete herself, Jesikah understands first-hand the demands of training and racing. Her approach is grounded in real-world experience, bridging the gap between science and the everyday challenges athletes face on the road and trail.
Work with Jess: @werun_nutrition
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