Fuel and Flow with Jess

Energy gels: loved, loathed, and how they actually work

Running long distances takes energy, and sometimes your body needs a little extra help. That is where energy gels come in. Whether you are running your first ten kilometre event or preparing for a marathon, understanding 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 added electrolytes, so you can keep going when your own stores start to dip.

They are popular with runners because they:

• Provide roughly 20 to 30 grams of carbohydrate per gel, depending on the brand.
• Are easy to digest and do not need chewing.
• Are portable and simple to carry in a vest, belt, or pocket.
• Come in a wide range of flavours and textures.

How do gels work?

During moderate to high intensity running, your body leans heavily on carbohydrates for fuel. Energy gels provide fast acting carbohydrates that enter your bloodstream relatively quickly, helping to maintain blood sugar, delay fatigue, and keep you running strong.

Think of gels as mid run fuel that tops up your energy without slowing you down.

When and how to take gels

For most runners, a simple starting point is to use gels on sessions over an hour. A common guideline is to take a gel roughly every 30 minutes once you are past that first hour of running, adjusting for your size, pace, and gut comfort.

Most gels should be taken with a sip of water to aid absorption and reduce the risk of stomach upset. Isotonic gels can sometimes be tolerated without extra water, but it is still worth checking what feels best for you in training.

Always test your fuelling plan on training runs rather than saving a new gel strategy for race day.

How do I know if a gel is working?

About 20 minutes after taking a gel, you should feel a subtle lift in energy as blood glucose levels rise. If you do not notice any change, consider:

• The type of gel: some carbohydrate blends are harder to digest or absorb, or may not suit your stomach.
• Your hydration: being under hydrated can impact performance faster than low fuel. Make sure you are on top of your fluids before you overhaul your gels.

Different types of gels

Gels differ in carbohydrate content, ingredients, and texture. Carbohydrate sources may include glucose, fructose, maltodextrin, or a blend, which affects how quickly energy is absorbed. Some gels include caffeine or extra electrolytes, others prioritise minimal ingredients or a more fluid texture.

From the Run Vault range, examples include:

• Precision Fuel and Hydration Gel 30: a mild, neutral flavour designed to reduce flavour fatigue, with a texture that is less sticky in the mouth and around 30 grams of carbohydrate.
  
• Maurten Gel 100: a natural hydrogel made from a short ingredient list, with around 25 grams of carbohydrate.
  
• Maple Movement SAP gel: a natural energy gel with a more liquid texture, using maple syrup as the carbohydrate source, with around 27 grams of carbohydrate.
• Huma Energy Gels: made from real fruit and chia, using all natural ingredients, with around 22 grams of carbohydrate.
• Pure Sports Nutrition gels: natural energy gels with real ingredients, carbohydrates, and electrolytes, available in different carbohydrate ranges depending on the product.
  
• Fixx Nutrition Gel X Pro: a clean formulation focused on performance, with around 29 grams of carbohydrate per serve.
  

Featured gels and brands

• Shop all running nutrition and energy gels
• Precision Fuel and Hydration Gel 30
• Maurten Gel 100
• Maple Movement SAP Energy Gel
• Huma Energy Gels

Top tips for using gels

• Take gels before you are exhausted: do not wait until you are completely flat. Start fuelling early so the gel can kick in on time.
• Pair with water: unless you are using an isotonic gel, have a few sips of water with each gel.
• Practise in training: test different brands, flavours, and timings on your long runs so race day feels familiar.
• Match your fuelling to your event: shorter races may only need one or two gels, while marathons and ultras usually need a structured fuelling plan.

As a runner and emerging sports nutritionist, Jess often reaches for Maurten and Maple Movement gels. Maurten offers a flavour free option that is helpful if overly sweet gels put you off. Maple Movement provides a more liquid, natural option that is gentle on the stomach.

Need help building a fuelling plan?

The right gel strategy can be the difference between hanging on and finishing strong. If you are unsure how many gels you need, how often to take them, or which brand will suit you best, working with a sports nutritionist can help you find a simple, sustainable plan that fits your training and racing goals.

Book a sports nutrition chat with Jess

Book a chat today and feel more confident about fuelling your next long run, race, or trail adventure.