A Runner's Choice: Top Energy Gels of 2025

Whether you're a seasoned marathoner or just lacing up for your first long-distance run, fueling your body properly can make all the difference in your performance and recovery. While whole foods and sports drinks are common go-to options, running gels offer a compact, convenient way to maintain energy levels during a race or training session. This guide breaks down some of the most popular running gels on the market, analyzing their nutritional makeup, taste, texture, and standout features to help you find the best match for your running needs.

What Are Running Gels and Why Use Them?

Running gels are small, portable packets filled with concentrated carbohydrates, often with added electrolytes or amino acids, specifically designed for endurance athletes. Here's why they’ve become a staple in sports nutrition:

• Quick Energy: Formulated for rapid absorption, they deliver an almost immediate energy boost.
• Portability: Compact and easy to stash in a pocket or hydration belt.
• Electrolyte Support: Many gels include sodium, potassium, and other minerals to replenish those lost through sweat.

When paired with water, running gels can help prevent energy crashes and keep you performing steadily throughout your run.

Factors to Consider When Choosing a Running Gel

• Carbohydrate Source and Quantity: Most gels offer 20-25g of carbohydrates per packet. Check for sources like maltodextrin, fructose, or brown rice syrup to ensure they suit your digestive preferences.
• Electrolytes: Gels with added sodium, potassium, or magnesium can be essential for hot weather runs or heavy sweating.
• Caffeine: Some gels include caffeine for an extra performance boost, but be mindful if you're prone to jitters or digestive issues.
• Texture and Taste: Gel consistency varies—some are thick and sticky, while others are more fluid. Taste can range from sweet to more natural or neutral.
• Dietary Restrictions: Many brands cater to specific diets like vegan, gluten-free, or organic preferences.

Popular Running Gels Compared

GU Energy Gel

• Key Features:
  • ~100 calories per packet
  • 21-25g carbs, some flavors with 20-40mg caffeine
  • Contains BCAAs for muscle support
• Why Runners Love It: A pioneer in the gel market, GU offers a wide flavor selection, from Chocolate Outrage to Strawberry Banana. The added amino acids support muscle recovery.
• Potential Downsides: Some find it too thick and sticky (myself included). Be cautious with caffeine if you're sensitive.

Clif Shot Energy Gel

• Key Features:
  • 100 calories per packet
  • 24g carbs, organic ingredients
  • Available with and without caffeine
• Why Runners Love It: Clif Shot stands out for its organic ingredient list and sustainability efforts. Flavors like Razz and Vanilla provide a cleaner, more natural taste.
• Potential Downsides: The thicker texture and sweetness might not suit all palates.

Science in Sport (SIS) GO Isotonic Energy Gel

• Key Features:
  • 90-100 calories
  • 22g carbs
  • Isotonic formula requires no extra water
• Why Runners Love It: SIS gels are thinner and easier to digest without additional water, ideal for longer races with limited hydration access.
• Potential Downsides: Flavors can taste more like sports drink concentrates, and the larger packet size may be less convenient.

Honey Stinger Organic Energy Gel

• Key Features:
  • 100 calories per packet
  • 24g carbs
  • Primary ingredient: honey
• Why Runners Love It: Honey Stinger appeals to those seeking natural fuel. Its honey base offers a smooth taste closer to jam than artificial gels.
• Potential Downsides: If you dislike honey or sweeter flavors, this might not be the best fit. Consistency can also change with temperature.

Huma Chia Energy Gel

• Key Features:
  • 100-110 calories
  • 20-25g carbs
  • Made with fruit purée and chia seeds
• Why Runners Love It: Huma’s real-food approach and chia seed blend help stabilize sugar release, potentially reducing crashes. It's popular among runners with sensitive stomachs.
• Potential Downsides: The chia seeds create a bulkier texture that some may find unpleasant.

Maurten Gel

• Key Features:
  • 25g carbs per packet
  • Hydrogel technology for easier digestion
  • Minimal ingredients (water, glucose, fructose)
• Why Runners Love It: Maurten’s hydrogel formula minimizes stomach issues, making it a top choice for elite athletes. Its mild taste works well for those who dislike sweet gels.
• Potential Downsides: Higher price point and a bland flavor compared to other gels.

Choosing the Right Gel for You

The ideal running gel is highly personal. While carb content remains similar across brands, differences in texture, ingredients, and caffeine levels can greatly impact your experience.

• Test During Training: Always trial new gels during long training runs, not race day.
• Caffeine Sensitivity: If prone to jitters, choose a lower-caffeine or caffeine-free option.
• Hydration Needs: Even isotonic gels can benefit from water to aid digestion.
• Temperature Considerations: Gels can become thicker in the cold or more liquid in heat—plan accordingly.

Power Your Performance With the Right Gel

Running gels can be a powerful tool for endurance athletes seeking sustained energy and performance support. From the classic GU and Clif Shot to the innovative Maurten and Huma, there’s a wide variety of options suited to different diets, taste preferences, and fueling strategies. Taking the time to experiment during training will help you find the perfect match, ensuring you stay energized and strong throughout your runs.