Energy Gel for Running: What It Is, Why It Matters & How to Choose the Right One

Whether you're gearing up for your first 10K or training for a 100-miler, energy gels for running can make or break your performance. These small pouches of fast-absorbing carbohydrates are designed to keep your energy levels stable during endurance efforts — but not all gels are created equal.

In this guide, we'll break down what energy gels are, how they work, when to use them, and how to choose the best one for your body and goals — especially if you’re looking for clean, natural options.

⚡ What Is an Energy Gel?

An energy gel is a compact, single-serve packet of carbohydrates, electrolytes, and sometimes caffeine, formulated to provide quick energy mid-run. Their primary role is to deliver fast-digesting carbs like glucose or maltodextrin to your bloodstream so your muscles stay fueled.

Unlike solid foods, gels are easy to carry, require no chewing, and are rapidly absorbed — making them ideal for runs over 60 minutes.

🧠 Why Runners Use Energy Gels

• Sustain Energy: Maintain blood glucose levels for steady performance.
• Prevent Fatigue: Delay physical and mental exhaustion.
• Convenient: Portable, quick, and easy to consume without interrupting your pace.
• Consistent Dosing: Typically 20–30g of carbs per gel, allowing for easy planning.

🍯 How to Choose the Best Energy Gel for Running

1. Ingredients Matter

We always recommend energy gels made with natural ingredients. Artificial dyes, sweeteners, and thickeners can cause GI distress and inflammation over time. Look for:

• Fruit purées
• Maple syrup
• Coconut water
• Sea salt
• Chia seeds

Try these:

• Spring Energy Awesome Sauce (made with rice, apple, cinnamon)
• Untapped Maple Syrup Gel (just maple syrup and sea salt)
• Huma Chia Energy Gels (fruit puree + chia)

2. Carbohydrate Source

Some gels use simple sugars; others blend complex and simple carbs for sustained release. If you have a sensitive stomach, natural blends may digest more smoothly.

3. Caffeine Content

Caffeine can boost mental focus and endurance but may upset some stomachs. Try non-caffeinated options first, then test:

• Spring Energy Speednut w/ Caffeine
• Huma Plus Strawberry Lemonade

4. Flavor & Texture

From liquidy maple syrup to thick fruit purées — find a texture that doesn’t make you gag on mile 18. Sample a variety during training runs.

5. Gut Friendliness

Gels with real-food ingredients and no additives are typically gentler on the digestive system. Especially important for marathon and ultra distances.

⏱️ When to Take Energy Gels

For runs over 60 minutes:

• Take one gel 15–20 minutes before starting.
• Then consume one every 30–45 minutes during your run.

Tip: Wash gels down with water, not sports drinks — this helps with absorption and avoids sugar overload.

🏅 Best Natural Energy Gels for Runners (Editor’s Picks)

Explore them all in our curated online store or get a handpicked mix in our monthly subscription boxes.

💬 Final Thoughts

If you're a runner pushing past an hour, energy gels aren’t optional — they’re essential. But choosing the right one can make all the difference.

Whether you go for maple syrup simplicity or chia-fueled endurance, always test your fuel before race day. And if you want expert-selected, real-ingredient nutrition delivered to your door — join us at Outside Running Co.

Your next PR might just be one gel away.