Energy Gels: What They Are, How They Work, and How to Choose the Right One
If you have spent any time around runners, cyclists, or triathletes, you have probably seen the tiny packets stuffed into jersey pockets, race belts, and hydration vests.
Energy gels have become one of the most common fueling tools in endurance sports but they are also one of the most confusing.
Which gel is best? Do you actually need them? What if they upset your stomach? Are expensive gels really better?
In this episode of the Find Your Edge podcast, Coach Chris Newport and dietetic intern Emily Qiu break down what endurance gels are, how they work, and how athletes can figure out what works best for their own body.
What Are Energy Gels?
Energy gels are portable sources of quick carbohydrates designed to support endurance exercise.
They are most commonly used during:
- long runs
- cycling rides
- triathlons
- marathons
- Ironman races
- ultra endurance events
Most gels contain:
- 20–50 grams of carbohydrates
- small amounts of sodium
- sometimes caffeine
- different types of sugars for absorption
Their main purpose is simple:
Provide fast, convenient energy during exercise.
Do You Have to Use Gels?
No.
This is one of the biggest misconceptions in endurance sports.
You do not have to use gels to fuel successfully. Some athletes prefer sports drinks, gummies, candy, real food, or liquid carbohydrates instead.
Gels are simply convenient.
They are lightweight, portable, easy to carry, and easy to consume while moving. That is why they are so popular in races and long workouts.
Why Fueling During Exercise Matters
One of the most important takeaways from the episode is this:
Fuel early and fuel consistently.
When athletes wait too long to eat, glycogen stores become depleted, which increases the risk of:
- bonking
- fatigue
- slowed pace
- poor decision-making
- GI distress
- late-race performance decline
For many athletes, a good starting point is around 30–60 grams of carbohydrate per hour, though experienced athletes may tolerate significantly more.
Why Every Gel Feels Different
If all gels are basically sugar, why do athletes have such strong opinions about them?
Because texture, flavor, carb sources, sodium content, and GI tolerance vary dramatically.
Some athletes prefer:
- thicker gels
- runnier gels
- fruity flavors
- neutral flavors
- caffeinated options
- more sodium
- fewer ingredients
And some athletes simply cannot tolerate certain products at all.
That is why testing during training matters so much.
Popular Gel Brands Explained
GU Energy Gel
GU is one of the most recognizable endurance gels on the market.
Most standard GU gels contain:
- ~100 calories
- ~23 grams of carbohydrates
- small amounts of sodium
- optional caffeine depending on flavor
GU uses carbohydrate sources like maltodextrin and fructose. Some versions, like Roctane, include more sodium and added amino acids.
Honey Stinger
Honey Stinger gels use ingredients like:
- honey
- tapioca syrup
- fruit-based carbohydrate sources
Some athletes prefer these because the ingredient list feels more familiar or “natural.”
Maurten
Maurten gels are known for their hydrogel technology and unique texture.
They are often marketed as easier on the stomach and use simple carbohydrate sources like glucose and fructose.
However, they are also among the most expensive gels on the market.
Huma
Huma gels use fruit purées and chia seeds, creating a thicker texture that some athletes love and others dislike.
They also offer higher-electrolyte versions for athletes who want additional sodium.
Science in Sport (SiS)
SiS gels are known for being isotonic, meaning they are designed to be consumed without needing additional water immediately.
This can be useful for athletes who struggle to coordinate gels and hydration together during racing.
Carbs Fuel
One of Coach Chris’s preferred options is Carbs Fuel because it delivers:
- 50 grams of carbohydrates
- minimal flavor
- larger carb doses
- more affordable pricing
For athletes consuming larger carbohydrate amounts during longer races, larger-format gels may be more practical.
Should You Use Caffeine Gels?
Caffeine can improve alertness and performance for some athletes but it is not automatically better.
Some gels contain caffeine equivalent to a full cup of coffee.
Too much caffeine may contribute to:
- jitters
- GI distress
- anxiety
- heart rate spikes
- sleep disruption
This is highly individual, which is why experimenting in training matters.
Electrolytes and Sodium: Read the Labels Carefully
One of the biggest misconceptions in sports nutrition is assuming all electrolyte products contain large amounts of sodium.
Some gels marketed as “electrolyte enhanced” still contain relatively small sodium amounts.
That means athletes need to look at:
- sweat rate
- sweat sodium losses
- heat conditions
- exercise duration
rather than simply trusting marketing claims.
Never Try a New Gel on Race Day
This may be the single most important rule.
Do not try a new fueling product during a race.
What tastes fine standing still may feel terrible at race intensity.
Athletes should test fueling during:
- long runs
- long rides
- race simulations
- brick workouts
This allows you to identify:
- what your stomach tolerates
- how much carb you can handle
- which flavors you actually enjoy
- what works best in heat or intensity
Fueling Is Personal
At the end of the day, there is no universally “best” gel.
The best gel is the one that:
- works for your stomach
- supports your energy needs
- fits your race goals
- matches your hydration strategy
- you can actually tolerate for hours
And that is exactly why personalized fueling matters.
Ready to Build Your Personalized Fueling Plan?
If you are tired of guessing what to eat, drink, or carry during races, our Fueling and Hydration Bootcamp was built for you.
Inside the bootcamp, we help athletes:
- calculate carb needs
- understand sweat rate and sodium losses
- build race fueling strategies
- test hydration plans
- troubleshoot GI distress
- compare products and ingredients
Plus, athletes in our newest bootcamp cohort will receive beta access to our upcoming fueling and hydration app.
Stop guessing and start fueling with confidence.
