How to Choose the Right Energy Gel

Ever been on a long run, felt fantastic, and then suddenly hit a wall? Your legs feel like lead and every step is a struggle. This frustrating crash, often called "bonking," happens when your body runs out of its easy-to-access fuel. Energy gels are designed to solve this exact problem, but they aren't necessary for every workout.

Before you stock up, let's answer the most important question: do you even need one? Your body has a built-in fuel tank of stored energy, which is typically enough for shorter efforts. A simple guideline many coaches use is the "75-Minute Rule": if your workout is under 75 minutes, you probably don’t need a gel and can save your money.

So for a 45-minute jog or a standard gym class, your natural reserves have you covered. However, once your runs or rides push past that 75-minute mark, a smart fuelling plan becomes essential to finishing strong and feeling great.

A Simple Guide to Core Energy Gel Ingredients

Flipping open an energy gel packet can feel like a science experiment, but the ingredients are surprisingly straightforward. While formulae vary, nearly every gel is built around three core components designed to keep you moving strong.

• Carbohydrates: The fast-acting fuel for your muscles.

• Electrolytes: The essential salts you lose in sweat.

• Water: Helps with swallowing and digestion.

You’ll often see two types of carbohydrates listed, like maltodextrin and fructose. Don't let the names intimidate you. The reason for this blend is simple: think of it as opening a second lane on a highway for your body to absorb energy. Using two different sugar paths helps you refuel more efficiently, delivering power to your muscles faster.

Finally, electrolytes like sodium and potassium are crucial for hydration. Replacing the salts you sweat out helps your body hold onto water and can prevent muscle cramps. Getting this balance of fuel and salts right is essential, which is why it's so important to know how to use them properly.

The Two Golden Rules for Avoiding Stomach Problems

The most common reason for stomach cramps isn't the gel itself, but how it's taken. This leads to our first golden rule: always take an energy gel with water. Gels are highly concentrated, and water is essential to help your body absorb the energy comfortably without shocking your system. Taking one alone is a common mistake that can slow you down.

Just as important is when you take it. For sustained efforts over 75 minutes, a great starting point is one gel 30 minutes in, then another every 25-30 minutes after that. This steady intake keeps your energy levels stable and helps prevent that dreaded "bonk". Fuel with purpose and consistency is key to keeping your fuel tank topped off.

Ultimately, the secret is to fuel before you feel the energy drain. By the time you feel sluggish, your body is already running on empty and it's much harder to recover. Think of it as refuelling before the low-fuel light comes on. By following these rules, you can find a rhythm that makes gels work for you, not against you.

How to Pick From the Shelf: A 3-Step Checklist

Okay, you know the rules for taking a gel, but staring at a wall of options can be paralysing. To cut through the noise, you only need to answer three simple questions. Don't overthink it—your goal is just to pick a few to try.

Your 3-Step Checklist:

1. Caffeine or No Caffeine? Some gels include caffeine for an extra mental boost, like a mini-espresso shot. If you're sensitive to caffeine or exercising in the evening, stick with a non-caffeinated version.

2. Thick or Thin? Gels range from thick like frosting to very watery. A thinner, more liquid gel is often labelled "Isotonic" or "Aqua," and a key benefit is that it's easier to get down quickly.

3. What Flavour? This is purely personal. Pick something you think you'll still enjoy when you're tired and sweaty. Fruity flavours are popular, but chocolate or coffee might be your thing.

Finding the best energy gels for running is simply a process of trial and error. The goal isn't to find the perfect gel on your first try, but to find one that gives you energy and doesn't upset your stomach. Most speciality running stores and online shops will sell single packets, so you can mix and match a few different brands and types to test on your next long workout.

Don't Like Gels? Easy Alternatives for On-the-Go Fuel

What if you try a few energy gels and just can’t stand the texture? You are not alone, and you absolutely don't have to force it. You have plenty of other choices. Energy chews are a hugely popular alternative, delivering the same fast-acting carbs in a familiar, gummy-like form. For many people, the simple act of chewing makes fuelling feel more satisfying.

Beyond chews, you’ll also find options like thin, portable sports waffles made for easy digestion. Some athletes even prefer simple, natural alternatives to energy gels, like a few dates or a small pouch of applesauce. The goal is always the same: find a portable fuel source that gives you consistent energy without upsetting your stomach, no matter what form it comes in.

Your Action Plan: Find Your Perfect Fuel Without the Guesswork

That wall of confusing marathon gels doesn’t seem so intimidating anymore, does it? You now have a clear guide to fuelling for endurance sports, understanding not just what’s in the packet, but what your body actually needs. You’re ready to stop guessing and start experimenting to find the fuel that works for you.

The most important part of your race fuelling strategy is to practise it. Always follow the golden rule: nothing new on race day. Use your training runs to become your own fuelling expert with this simple plan:

Your First-Time Testing Plan:

1. Buy two or three different single gels to try.

2. On a training run over 75 minutes, take one gel at 25-30 minutes with water.

3. Notice your energy level and how your stomach feels.

4. Take notes after your run.

5. Repeat with a different gel on your next long run.

By testing now, you'll cross the finish line feeling strong and confident.