Fueling horror stories are a rite of passage for long-distance runners. Most of us have gotten sick from taking a running gel that didn’t agree with our stomachs. It’s often a time-consuming process to find the best running gel for you and may cause you to question if your own horror stories will ever end.
Twenty years ago, when I ran my first marathon, there wasn’t a lot of information on fueling, so I grabbed whatever was available on the course in the back-half of the race. My stomach started to cramp and I ended up walking a lot of the last few miles, and then sprinting to the port-a-john when done. Now, a much wiser runner, I have tried many energy gels and know what works best for me—and the athletes I coach, depending on running goals and preferences.
The following is a review of the highest quality energy gels to try during marathon training. I have personally tried each running gel, asked fellow runners about their experiences, and can confidently vouch for their effectiveness. The following list will provide you with the best energy gels for runners, and how to pick which will work most effectively for you. (Be sure to check out my article on why to use energy gels in the first place—plus tips for how to use them.)
Table of Contents
The 6 Best Energy Gels for Runners
I surveyed runners, read reviews, tested products, and culled all the energy gel brands down to the most popular five best energy gels for runners that give you energy, are easy on the stomach, and taste good!
UCAN Edge Gel
Best for: sustained energy
UCAN Edge gels harness UCAN’s LIVSTEADY “revolutionary complex carbohydrate” that delivers a steady stream of energy, rather than a spike of energy like many running gels provide. If you suffer from a spike and crash, have stomach upset, or jitters from sugar, then UCAN Edge energy gel is worth trying. Personally, I have fallen in love with these gels and think they are best called a STAMINA gel or endurance gel over an energy gel because it just makes you feel FIT. And when I have completed long runs or workouts, I recover almost immediately.
UCAN gels help you maintain a stable blood sugar level for more consistent energy, endurance, hunger control, and overall metabolic health. If you don’t like the idea of consuming a lot of sugar, then UCAN Edge may also be the right fit for you.
UCAN Edge Gel cons:
- While UCAN claims one Edge packet can provide 75+ minutes of sustained energy without sugar or caffeine, because there are less carbs per serving, you may have to take them more frequently.
- UCAN gels do not have any electrolytes so you will need to supplement with a sports drink or salt tablets.
UCAN Edge Gel specs:
- Price: $34.95 for a box of 12
- Flavors: strawberry banana, pineapple, orange, or unflavored
- Carbs per serving: 19 grams
- Caffeine: no
- Electrolytes: Yes, 50 milligrams of sodium per gel
- Sugar source: zero sugar, uses cornstarch
- Take with water: no
Maurten Gel 100
Best for: easy-to-take and digest energy
Maurten Gel 100 is by far one of the most popular energy gels among runners.
It is personally one of my go-to gels. It is a hydrogel which means it doesn’t need water to be taken. Maurten is utterly tasteless and has a runny jello texture. It boasts some of the quickest absorption rate with some runners saying they feel the boost almost instantly.
I have not met a runner who has experienced stomach issues from Maurten gels.
Maurten Gel 100 cons:
- It’s pricey.
- Some runners don’t like the “snot-like” consistency.
Maurten Gel 100 specs:
- Price: $43.20 for a box of 12
- Flavors: unflavored
- Carbs per serving: 25 grams
- Caffeine: caffeinated (100 mg) and non-caffeinated options
- Electrolytes: Yes, 85 milligrams of sodium per gel
- Sugar source: glucose, fructose
- Take with water: no
SIS Energy Gel
Best for: a big burst of energy
SIS Energy Gels come in a close second to Maurten. It’s another gel that can be taken without water and has an applesauce texture. SIS has some artificial flavoring but is free from dairy, gluten, nuts, animal products, and wheat.
SIS gels come in fruity flavors and go down smooth. They aren’t overly sweet, are easy to swallow, and don’t cause stomach upset. Runners, including myself, have a big energy boost about 10 minutes after taking them, though this can vary. The first time I took it, the burst almost took me by surprise. I was running much faster with less effort.
SIS Energy Gel cons:
- It has a bland flavor.
- It contains a watery consistency.
- The packet is large and it takes effort to drink. You have to basically sip it out of the container.
SIS Energy Gel specs:
- Price: $33.00 for a pack of 30
- Flavors: orange, lemon and mint, salted strawberry, or apple
- Carbs per serving: 22 grams
- Caffeine: caffeinated (75 mg) and non-caffeinated options
- Electrolytes: Yes, up to 500 milligrams of sodium per gel (depending on the gel)
- Sugar source: maltodextrin
- Take with water: no
Huma Energy Gel PLUS
Best for: electrolytes and energy
Huma Energy Gel PLUS is a unicorn of energy gels. It uses all natural ingredients, real food, AND it comes with the electrolytes you need.
This means you don’t have to stress about figuring out how many carbs, water, and electrolytes you need. No messing with sports drinks. Just rely on the gels and water. (Also, no worrying about gels turning into sludge and wrecking your stomach if taken too close to a sports drink).
Huma Energy Gel cons:
- Some people said it causes stomach upset and reflux.
Huma Energy Gel specs:
- Price: $2.75 for one
- Flavors: Eight flavors like strawberry lemonade or chocolate peanut butter
- Carbs per serving: 25 grams
- Caffeine: caffeinated (25 mg) and non-caffeinated options
- Electrolytes: Yes, 240 milligrams of sodium per gel
- Sugar source: chia seeds, coconut water, sea salt. That’s it.
- Take with water: yes
Honey Stinger Energy Gel:
Best for: all-natural energy
Runners who take Honey Stinger (or just plain old honey packs) swear by it. They love the sweet natural taste and the pureness of it. No mystery here on what it tastes and feels like — Honey Stinger is made with organic honey and syrup. It is easy to take and easy on the stomach. Runners say it provides a big energy boost. These running gels come in several fruit flavors and are free from gluten, soy, nuts, and dairy.
The brand also offers energy chews and caffeinated chews that come with more than 100 grams of sodium, 20+ grams of carbs, and 50mg of caffeine (with two servings per package).
Honey Stinger Energy Gel cons:
- The honey flavor overpowers the fruit flavor.
- It is sticky.
Honey Stinger Energy Gel specs:
- Price: From $29.99 for a box of 16.
- Flavors: Several fruit flavors like fruit smoothie and strawberry kiwi, chocolate, or vanilla
- Carbs per serving: 24 grams
- Caffeine: caffeinated and non-caffeinated options
- Electrolytes: Yes, 32 milligrams of sodium per gel
- Sugar source: organic honey, organic tapioca syrup
- Take with water: yes
How do I Pick the Best Energy Gel for my Marathon?
Ask a dozen marathon runners what the energy gel is for them, and chances are you’ll get a dozen different answers.
We all have different stomachs, different biochemistries, different energy demands, and different preferences.
For this reason, it can be hard to pick the best energy gel for your marathon racing strategy. Use this simple step-by-step guide to help you select the best energy gel for you.
- What’s your taste: Ask yourself do you like fruit flavors, chocolate, or vanilla? Do you have texture issues? Do you tolerate slimy foods? Sticky? Thick? Syrupy?
- Try a selection: Go to your local running store and buy a selection of energy gels to try. Take little sips in your home to narrow down to the ones you like the best.
- Give it a go: Next, buy a few of the energy gel brands you like and try them on your next long runs over an hour or workouts. Take with water. Note if they make you feel energized during? Did they sit well in your stomach on the run and after? Were they easy to open and take?
- Keep practicing: Once you find the ones you like, keep practicing with them. You may realize you love an energy gel but the package is hard to open when running at race pace. Or maybe your stomach doesn’t tolerate it on race day.
Remember, your stomach is a muscle and needs to be trained to digest energy gels while on the move. Aim to get in the groove of taking them every 30-45 minutes on your long runs.
Fuel for the long haul
Keep in mind that all new technology in sports requires time for adaptation. Just like your brand new running shoes dictate a moment or two to break them in, trying out new sports gels—even if they are the best running gels out there—will require some time for your body to adapt. Do not stress if one, or a few, don’t work for you. Adapt, adjust, and keep on moving forward!
What’s your favorite energy gel?