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For runners, competitors and athletes, energy gels are a go-to fuel source. They’re a portable source of calories, glucose and fructose, all needed to continue muscle use. In the gel form, it can satiate the athlete longer without quickly filling the bladder. But the thought of squirting baby-food consistency fuel into your mouth while you’re sweating your eyebrows off is enough to deter some people from trying. Perhaps it’s something you can get used to, however, because the benefits of these gels seem to be worth it.
The body uses carbohydrates and stored fats as energy sources. But when you’re pushing yourself through a marathon or a CrossFit competition, or heck, your kid’s soccer tournament, you’ll deplete those resources quickly. You’re not going to have time to sit down and eat a meal, and you probably won’t want to down a protein shake. But your body needs fuel and fast.
Energy gels are densely packed with the foundational components of carbs: glucose. When your muscles are demanding energy, your brain will get the leftovers, leaving you with a foggy feeling. So, not only do these gels boost energy for the muscles, but awareness for the brain. Gels used to be more of a professional athlete and marathon runner thing, but it’s likely you’ll find them in any gym bag today.
How many of these do you need to eat? If you’re running a marathon, bring a few with you. You’ll need to start downing them after the first 60 to 90 minutes, approximately one each hour. Most energy gels are designed for you to eat in the couple of hours leading up to a race or workout and during the actual event. Anything afterward will be labeled as “replenish” or “post-something,” and will contain different ingredients needed for recovery.
There are more than a dozen gel brands on the market right now. Calories are important since those are what you’re burning as you use energy, but potassium is also critical since it prevents cramping.
Here Are The 8 Best Energy Gels For Runners In 2022:
1. Spring Energy Gel – Canaberry
Serving size: 1 gel pack (46 grams) | Calories: 100 | Carbohydrates: 17 grams | Sodium: 60 milligrams | Potassium: 40 milligrams | Vegan: Yes | Organic: No
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- Specifically designed high-intensity running sports nutrition endurance & energy gels, our Spring Energy Gel Canaberry are running gels with strawberry smoothie-like taste
- Featuring a balanced composition of carbohydrates our energy gels for running are the perfect endurance gels; Glucose gel without sugar or maltodextrin overload for running energy
- Our running gel has medium-chain triglycerides (MCT) that diversifies energy sources; Energy gel for cycling that prevents the oversaturation of one metabolic pathway
- Made from real food
- Includes mix of carbs to support sustained energy
- Vegan
- May not contain enough sodium for longer runs
- Expensive
- Only one flavor available
2. Honey Stinger Energy Gel
Serving size: 1 gel pack (31 grams) | Calories: 100 | Carbohydrates: 24 grams | Sodium: 50 milligrams | Vegan: No | Organic: Some flavors
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- DELICIOUS A classic fruit blend in a 24ct box. These grab-and-go energy gels are made for quick, sustained energy you can eat right from the package.
- ENERGY Made for pace-setters and go-getters for a quick energy boost. With 24g carbs per serving and ingredients intended for quick uptake, energy gels are the perfect portable fuel to keep you going without weighing you down
- RACE-READY Energy Gels are portable and easy to digest, making them a must-have on race day. It’s the perfect energy boost to throw in your gym bag or take with you while running and biking, or to scale up your home gym workouts
- Simple ingredient list
- NSF-certified gluten-free
- Honey may provide consistent energy release
- Not suitable for vegans
3. GU Energy Original Sports Nutrition Energy Gel
Serving size: 1 gel pack (32 grams) | Calories: 100 | Carbohydrates: 21 grams | Sodium: 50 milligrams | Potassium: 30 – 40 milligrams | Vegan: Yes | Organic: No
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- Variety Pack includes Chocolate Outrage, Salted Caramel, Vanilla Bean, Jet Blackberry, Tri-berry, and Strawberry Banana; caffeine varies by flavor. All flavors Vegan and Gluten Free.
- The Original Sports Nutrition Energy Gel designed to help athletes perform their best; 100 calories and essential electrolytes in a portable packet
- Dual source energy from maltodextrin and fructose that use non-competing pathways for efficient absorption and lasting energy whether running, biking, hiking, or skiing
- Over 25 flavors
- Provides quick energy
- Maltodextrin may be better for digestion
- Thicker consistency may be difficult to swallow for some
4. SiS GO Isotonic Energy Gel
Serving size: 1 gel pack (60 ML) | Calories: 90 | Carbohydrates: 22 grams | Sodium: 10 milligrams | Vegan: Yes
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- Fast acting, long lasting: 22g of fast acting carbohydrates to use on the go. Sis energy Gels help you achieve your fueling needs for cycling, running, and all endurance sports. Recommended 60-90g of carbohydrate per hour of exercise
- No need for extra water: the isotonic formulation in our gels means you don't have to consume any extra water for digestion- so you can avoid GI dis and focus on performance
- Mild, pleasant taste
- Can consume easily without water
- Thicker consistency may be difficult to swallow for some
- May not contain enough sodium for longer runs
5. Boom Nutrition – Carb Boom Energy Gel
Serving size: 1 gel pack (41 grams) | Calories: 110 | Carbohydrates: 26 grams | Sodium: 50 milligrams | Potassium: 50 milligrams | Vegan: Yes
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- Delicious Real Fruit. Easy-To-Eat Consistency.
- No Added Sugar. No Artificial Colors, Flavors or Sweeteners.
- Rich in Complex Carbohydrates. 24-25g per serving. Easy to Digest.
- Only 2-3g of Simple Sugars from Real Fruit Purées & Concentrates.
- Gluten Free. Dairy Free. Soy Free. Vegan.
- Low-sugar, high carb formula provides lasting energy
- Good for people with sensitive stomachs
- Only one flavor made with caffeine
6. CLIF SHOT Energy Gel
Serving size: 1 gel pack (34 grams) | Calories: 100 | Carbohydrates: 24 grams | Sodium: 60 milligrams | Vegan: Yes
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- DESIGNED BY ATHLETES FOR ATHLETES: CLIF SHOT Energy Gel provides quick energy for training and racing
- FLAVORS YOU’LL LOVE: Available in a variety of delicious flavors.
- CUSTOMIZABLE CAFFEINE LEVELS: Available in different caffeine levels (from 0 to 100mg) to help customize your energy boost.
- CONVENIENT PACKAGING: Litter Leash top stays attached to the packaging so you can help keep our roads and trails pristine
- A variety of flavors
- Come with caffeinated and non-caffeinated recipes
- Slightly thinner consistency
7. PowerBar PowerGel
Serving size: 1 gel pack (41 grams) | Calories: 100 | Carbohydrates: 26 grams | Sodium: 210 milligrams | Vegan: Yes
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- IMPROVE PERFORMANCE: Boost your speed, power and performance to achieve your true personal best and maintain your competitive edge at elite level.
- ENDURANCE SPORTS: Scientifically developed C2MAX Dual Source Carb Mix delivers electrolytes & nutrients to fuel high intensity workouts, marathons, elite sports or endurance running.
- OPTIMAL NUTRITION: The sports gel’s 2:1 ratio of glucose and fructose delivers 50% more energy compared to glucose alone, and rapid absorption delivers fast fuel to working muscles.
- Quick energy absorption
- Slightly thinner consistency
8. Huma Plus Chia Energy Gel
Serving size: 1 gel pack (44 grams) | Calories: 100 | Carbohydrates: 21 grams | Sodium: 245 milligrams | Potassium: 80 milligrams | Vegan: Yes
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- PLUS = 2x NATURAL ELECTROLYTES – Sourced from Coconut Water, Sea Salt, and Chia Seeds. Double the electrolytes of original Huma Gel. 240-250mg Sodium, 65mg Potassium. Contains 100% All-Natural, Real-Food ingredients: Fruit Purees, Powdered Chia Seeds, Brown Rice Syrup.
- HAPPY STOMACHS – Give your stomach REAL FOOD it can easily process and watch your stomach problems disappear. Kiss dextrose and maltodextrin goodbye. Dairy Free, Gluten Free, Vegan Friendly.
- All-natural ingredients
- High in electrolytes for sweatfests
- Expensive
You can order them online in bulk, or find them at any specialty fitness store. Some major grocery stores are beginning to offer them as well. Pick up a pouch and give it a try!
