What Is an Energy Gel? A Runner’s Guide to Smarter Fueling

Whether you’re prepping for your first half marathon or tackling a 100-miler, energy gels are one of the most powerful tools in your training kit. These compact packets of carbohydrates and electrolytes are designed to keep you energized, focused, and moving strong when your muscles — and mind — start to fade.

But what exactly is an energy gel? How does it work? And how do you choose the right one for your body?

This guide breaks it all down so you can make smarter fueling decisions for every mile.

⚡ What Is an Energy Gel?

An energy gel is a concentrated source of carbohydrates in a gel or purée form, designed for endurance athletes. Think of it as liquid fuel for your muscles — easy to digest, quick to absorb, and portable enough to stash in your shorts pocket or hydration vest.

Unlike solid foods, gels don’t require chewing, making them ideal for mid-run or mid-ride fueling. They’re typically consumed during workouts lasting over 60 minutes, when glycogen stores begin to drop and your body needs external carbs.

🍌 What’s Inside an Energy Gel?

Most gels share a similar core formula:

• Carbohydrates (20–45 g per serving): glucose, maltodextrin, fructose, or real food sugars
• Electrolytes: sodium, potassium, magnesium, or calcium for sweat replacement
• Caffeine (optional): boosts focus and delays fatigue
• Flavoring agents: natural or artificial — watch for dyes and sweeteners

⚠️ Why ingredients matter: Many mainstream gels rely on high-fructose corn syrup, synthetic flavors, and artificial colors. These can upset your stomach and may promote inflammation over time. That’s why Outside Running Co. only carries clean, real-ingredient gels you can pronounce.

🏃 Who Needs Energy Gels?

If you’re running or racing longer than 60 minutes, gels can help you:

• Sustain pace and performance
• Prevent “bonking” (energy crashes)
• Maintain mental sharpness
• Replenish electrolytes in hot or humid conditions

Perfect for:

• Marathon & half marathon training
• Trail & ultra running
• Triathlons
• Adventure races & fastpacking

⏰ When and How to Use Energy Gels

General guidelines:

• Take 1 gel 15–20 minutes before your run if it’s over an hour
• Consume 1 gel every 30–45 minutes during your workout
• Always take with water, not sports drinks, to avoid GI distress

🧪 Pro tip: Test gels during training — never try a new one on race day.

Example fueling plan for a 90-minute run:

• 0:00 — 1 gel
• 45:00 — 1 gel
• 70:00 — 1 caffeinated gel (optional for finish push)

🧠 How to Choose the Right Energy Gel

✅ Natural vs Artificial

Choose gels with:

• Real fruit purée
• Maple syrup
• Brown rice syrup
• Coconut water

Avoid:

• High-fructose corn syrup
• Sucralose
• Artificial colors/dyes

✅ Caffeinated or Not?

• Caffeine can sharpen focus and delay fatigue
• May cause GI distress in sensitive athletes — test in training

✅ Texture & Flavor

Examples:

• Thick & hearty — Muir Energy
• Thin & syrupy — Untapped Maple

✅ Carb Type

Dual-source carbs (glucose + fructose) improve absorption; complex carbs offer a steadier release.

✅ Stomach Tolerance

If you’ve had GI issues, try natural gels with chia (for slow release) or small amounts of fat (for ultra pacing).

🏅 Our Favorite All-Natural Energy Gels

📦 Try them individually or in our curated subscription box for clean, race-ready fueling.

🎁 Want to Test a Variety?

Our Running Fuel Subscription Box delivers a rotating mix of gels, chews, and hydration products — all vetted by experienced runners — right to your door every month.

🙌 Final Thoughts

Energy gels are a simple yet powerful way to stay energized and strong — if you choose the right ones and use them correctly. Skip the synthetic junk and fuel with clean, runner-approved options that perform as hard as you do.

👉 Shop All Natural Energy Gels

👉 Build Your Custom Fueling Plan