If you avoid using gels because of past gastrointestinal problems, Gel 100 is well worth trying. I have not experienced significant stomach issues while using Maurten’s products, which have been my go-to for my past few marathons. Each 40g gel contains 25g of carbs, and Maurten claims the ratio of glucose to fructose used in them means you can absorb up to 100g of carbs an hour. I’d recommend this brand since it offers three types of gels containing that build on the “base” gel. Each one is more specialized for a different type of workout and race. If you’re looking for one brand to supply you with all your energy gels, this might be your best bet. There are a few other caveats worth noting, says Wilkinson. ‘I would not recommend using them other than as a convenient way to fuel during exercise or physical activity. They are high in sugar, which can lead to unnecessary calorie intake if consumed outside of intense exercise,’ she says. Over-reliance or misuse can lead to gastrointestinal issues or a sugar crash if not matched with physical exertion, she warns, adding that those with specific dietary concerns, such as diabetes, should consult with a healthcare provider or nutritionist to see if energy gels are best suited for their nutritional needs. You also need to follow the guidelines for usage, while a process of trial and error will outline how energy gels work best for you. During long bouts of exercise such as a marathon, it’s advisable to consume around 60-90g of carbs per hour, which would typically be two to five gels, one taken every 15-20 minutes or so. In practical terms this can be a bit too much to carry and consume, so many runners aim to take a gel every 30-40 minutes or so, starting from about 30-45 minutes into their run. Do pro marathon runners use gels? It’s a very flat hint of both flavors. Imagine a cherry cola formed into a Jell-O, sat out, and you squirted some lime juice on that cherry cola Jell-O. This tastes like I imagine that would.”— Brian Dalek, Senior Digital Editor

Gu Gel - MyTriathlon Gu Gel - MyTriathlon

It’s designed to be a stable release of energy rather than the usual spike you get from a gel. The gel contains only 11g of carbs compared with the usual 20g, but I’ve found the energy benefits seem to be similar, and it’s more palatable than most options—great news if you’re not a fan of the usual super-sweet gels.Therefore, it’s highly recommended to take the energy gels before the start of a race. This might be easier on your digestive system and be more pleasant for you. How Frequently Should You Use an Energy Gel? If there’s one thing I have always envied hikers and mountaineers for, it was that they got to chow down on delicious Kendal Mint Cakes on the go. Sure, you could try scoffing the sugary treat during a run, but it wasn’t ideal. Fortunately that sweet minty stuff has now been released in gel form. As you can imagine, it’s all about the mint, and you can choose between mint, raspberry mint, citrus mint and chocolate mint flavors. The 70g gel contains 27g of carbs and sweetens the deal with electrolytes to help keep you hydrated, and there is a caffeinated version available. Our Liquid Energy Gels are just that – liquid! Mixing up your nutrition plan with different form factors can actually improve your performance. That’s because if you have multiple form factors to choose from you’re more likely to keep fueling, especially in later stages . The GU Roctane Ultra Endurance Energy Gel was made for multisport and endurance athletes such as triathletes. They come in different flavors, but some runners prefer the tri-berry and vanilla bean ones. All flavors are gluten free and suitable for vegans.

gels for runners? | Medical News Today What are the best energy gels for runners? | Medical News Today

These energy gels are light on the stomach and have a thin consistency so that they are easy to consume.

GU is simple. Simple is fast. Simple to take, simple to digest, GU Energy Gel provides just what you need for premium exercise fuel and none of the extras that slow you down. GU takes you where you want to go, fast. Launched in 1991, the world's first energy gel is still the most efficient sports fuel available today. GU's carbohydrate blend delivers high-quality, easily-digested and long-lasting energy for athletes in every sport and at all levels. Science in Sport (SIS) created its product as an isotonic energy gel, which helps ensure that the gels are easily digested and is easy on sensitive stomachs. Make sure to test your gels before race day, including the type you plan on grabbing on the course. Different people react differently to each product, so you need to make sure your stomach can handle the brand you opt for and how often you take them. And while swigging water to wash down a gel generally makes them easier to take, don’t use a sports drink for this purpose – you’re just asking for an unpleasant sugar overload that your stomach won’t welcome. Do energy gels work? Keep in mind: You can get carbs from your sports drink too, says Baumann, so make sure to factor that in when planning your total carb intake for a workout if you plan to drink your carbs, too. And note it’s often better to take your gel or gummies with water, instead of a sports drink.

GU Energy Original Sports Nutrition Energy Gel, 24-Count GU Energy Original Sports Nutrition Energy Gel, 24-Count

The chia seeds are powdered in the formula, which helps facilitate the energy increase so you won’t feel a “crash” in the middle of your race or training session. This was good. Really good. I tasted caramel, but more importantly the chocolate. I also like coffee in any energy product I use. I would use this.”— Warren Greene, Associate Director of OperationsAt the base of any HUMA energy gel, you’ll find coconut water, sea salt, and chia seeds. All of these nutrients are great sources of potassium, sodium, and magnesium, which help replace your lost electrolytes. To help the gels get through your digestive tract, take them with water, not a sports drink. The water helps the gels get through the digestive tract and the glucose will enter your bloodstream faster. Energy gels are suitable for runners and individuals who cycle, swim, or exercise for more than 60 minutes at a time. I love a good ginger beer, and if I can’t have that while running, this is the next best thing. Impeccable ginger beer replication.”— Heather Irvine, Senior Editor (Food & Nutrition) The gels will give you a “wake up” and make you more alert the course. It also helps give your muscles a little push when you’re really feeling fatigued.