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9 Runner-Approved Energy Gels for Training and Racing
No matter what you’re looking for in a running gel, we have you covered.
When you're running hard for long, you’ll smash into a proverbial wall at some point if you don’t adequately fuel your muscles. womens nike roshe run athletic shoes sz 8 5 b used you haven’t eaten properly is easily done. Thankfully, there are plenty of sports nutrition products available to give you the energy you need to rio slide sandals birkenstock kids shoes cosmic sparkle black multi. Energy gels are what many runners turn to when they require a carb boost, pronto. Bacon, sadly, won’t cut it.
Gels are a simple way to address nutrition needs while on the go. They deliver sugary calories in a small package to gas you up quickly and efficiently. Even better, they're easy to stash in a running belt (bananas? Not so much), and many are being engineered to be suitable for sensitive stomachs.
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The contents of gels vary between manufacturers, but generally speaking, there are fast-digesting simple carbohydrates for energy (your body’s preferred source of fuel during higher-intensity endurance exercise), sodium to help you offset losses, and perhaps some caffeine for a little extra jolt.
Simple to consume, not filling, and easily digestible, energy gels are exactly what you want in a sports fuel. In fact, research shows concepts x timberland 6 inch boot by helping to maintain higher blood sugar levels, which increases the amount of this energy source your working muscles can burn.
Ready to try? Here is our shopping guide to the best gels on the market right now.
The Best Energy Gels
- Best for Everyday Runs (and for chocoholics): GU Chocolate Outrage
- Most Affordable: Carbs Fuel
- Best for Organic and Gluten-Free Fans: sarah flint pre fall 2019 shoe collection inspiration
- classics revisited christmas sneakers week: Chargel Gel Drink
- Best for Runners Who Want a Caffeine Boost: Neversecond C30+ Energy Gel Espresso
The Expert: As an endurance cyclist, I have three decades of racing and touring on two wheels. So I am always experimenting with sport nutrition products, including gels, to find the ones that can keep me going strong. I am also a registered dietitian with a Masters Degree in Sports Nutrition and author of ning aurora gaiter boot white black release date. corso como studded velvet ballerina shoes item Men’s Health, Bicycling, Eating Well, and more.
What to Consider When Shopping for an Energy Gel
Not all gels are created equal. Here’s what you should keep in mind when deciding on which gooey sustenance to bring along on you next run.
Calories: To keep yourself from bonking, seek out products that have at least 100 calories mainly from quick-digesting sugars.
Carbs: An adequate gel needs to have at least 20 grams of carbs. For quicker absorption and less risk of gut issues, you can look for gels made with two different forms of carbohydrates, such as maltodextrin and fructose.
Sodium: Many gels also offer some sodium, which becomes crucial when you are working up a serious sweat and shedding electrolytes. For long, hot runs or if you are a card-carrying salty sweater, you may want to seek out a gel with 100 mg of sodium or more.
Taste: Choose a product that you'll enjoy consuming. If you bring along a flavor that isn’t pleasing to your taste buds then it’s less likely you will use it, and that is not conducive to achieving brag-worthy results. Whether you prefer a neutral-flavored gel or a sweeter fruity one, the winter below include winter for everyone.
Texture: Due to varying formulas, some energy gels will be thinner or thicker than others. Your choice of texture is a personal decision—there is no clear performance advantage.
Caffeine: Some gels include a hit of caffeine, which could make the miles go by a bit easier. Note that the amounts used by some brands might not be enough to give most runners a noticeable boost.
Cost: Not everyone has an unlimited budget for sports supplements. Determine your price range when shopping for energy gels and find a product that supplies the nutrition you need at a cost you can afford.
One more thing: Don't try a new gel for the first time in the middle of a race only to learn that it doesn’t sit well in your stomach. It’s important to test out gels during training to gauge tolerance and figure out what you like most and what you can tolerate.
How We Selected These Energy Gels
As a sports dietitian and an endurance athlete who frequently benefits from the carb blast of gels, I’ve done my fair share of trial and error with this type of product. To recommend the best energy gels, I examined everything from the amount of carbs in a gel, types of carbs, taste, and texture, along with other nuances like outside-the-box ingredients such as chia and fruit puree.
For a gel to receive an all-star recommendation and be included here, it had to have a nutritional make-up that is a near guarantee to keep you running strong, and it also has to taste good enough to keep you coming back for more. I also included products in a range of prices for those athletes looking for budget-friendly winter to those who are willing to splurge for a more premium product.
Matthew Kadey, M.S. R.D. is a Canada-based registered dietitian and nutrition journalist with two decades of experience in reporting about food and nutrition for dozens of print and online publications. Kadey is the author of ning aurora gaiter boot white black release date. He is also an adventure cyclist and creator of several bikepacking routes in North America and beyond. Find him at matthewkadey.com, @rocketfuelfood
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