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Energy gels for running are becoming increasingly popular, but what are they? Find
everything you need to know about running gels
Summary
1How do running gels work?
Running gels can support your performance while exercising by providing fuel for your muscles, current research suggests.
2What are the benefits of using running gels?
They may help to enhance your performance – by giving your body the fuel it needs, it can continue to do what you need it to...
3When should you use energy gels?
Every runner is different, so determining the right time to take energy gels for you will depend on your specific needs. To get personalised advice...
With a greater understanding of sports technology than ever before, it’s not just sports professionals who can reap the benefits of advances in this area.
Everyone now has access to a wide variety of sports nutrition-based products that can optimise your workouts and take your performance to the next level.
However, while the market is now full of sports tech-packed food and drink products, the introduction of running gels appears to be the front-runner (pun intended) in terms of ease and convenience.
But choosing the right type of running gel can be a bit of a minefield. So, we’ve decided to lay out everything you need to know, allowing you to spend less time researching and more time on the track (or should that be less time if you’re using energy gels!).
What are running gels?
We need carbohydrates (or ‘carbs’) in our diet every day. Carbohydrates provide our main energy supply for the body, keeping us and our organs functioning.1,2
During exercise, carbs are broken down to be used as energy to fuel our muscles (or stored for a later date if we don’t need them straight away).1,2 Eating too few carbs means you won’t have enough energy for your body to use and may lead to low blood sugar levels, which can make you feel weak and lightheaded. This is particularly a risk if you’re very active.2,3
Luckily, this is where energy gels come in.
Energy gels, or running gels, contain highly concentrated carbohydrates in liquid form that are easily consumed and digested. As a result, they can help you replace your carbohydrate stores when your stocks get low while exercising.4,5
What do running gels contain?
With 25–30g of carbohydrates in a typical energy gel sachet, energy gels contain more concentrated carbohydrates than sports drinks, meaning they can provide a bigger boost in a single serving.3
The carbohydrates in running gels are also typically made up of ingredients like glucose and fructose, but they may also contain other ingredients designed to improve performance.6,7
For example, this might include caffeine, which travels to your tissues, organs and central nervous system to potentially help reduce fatigue in the short term.6
Some gels may even contain menthol, which may help keep you cool in hotter environments.7
How do running gels work?
Running gels can support your performance while exercising by providing fuel for your muscles, current research suggests.2,4
The simple sugars in running gel get absorbed into your bloodstream as glucose, which gives you an energy spike, which is then absorbed by the active muscles and organs. This provides you with a quick boost of energy.1,8,9
Of course, energy gels can be used for more than just running. However, they’re particularly popular within the running community, which is why they’re often referred to as running gels.
What are the benefits of using running gels?
Running gels can offer a number of benefits.
For example, they may help to:
- enhance your performance – by giving your body the fuel it needs, it can continue to do what you need it to1,4
- holds off fatigue – energy gels with added caffeine can hold off feelings of fatigue, meaning you can keep running for longer6
- fuels your body – even if you don’t feel like eating a big meal before going for a run, you still need to fuel your body somehow. Energy gels allow you to get a source of carbohydrates without needing to eat a meal before exercise.10 It’s recommended to still eat a healthy and balanced diet alongside taking running gels as they’re not a meal replacement
- compact and portable – energy gels can be kept in a pocket or bum bag so you can easily carry them along on your run until you need them
When should you use energy gels?
Every runner is different, so determining the right time to take energy gels for you will depend on your specific needs. To get personalised advice, you should speak to a dietitian, healthcare professional or sports coach.
That said, there are some guidelines you can use to help determine the best time to use energy gels before, during or after your runs:
- pre-exercise – taking them ahead of time will mean the energy reaches your muscles as you begin your workout.7 You can also take them just before you begin exercising so that you feel the effects throughout your run as one study mentions.11 Of course, the other benefit of this is that you can fuel your body without having to eat food or drink fluids just before you run
- during exercise – if you’re doing a particularly long run, you can use an energy gel midway through to supply carbohydrates to your muscles and central nervous system9
- post-exercise – after you’ve finished your run, an energy gel can help you replenish your energy levels and fuel your recovery12
If you’re preparing for a race, try practising while on your runs to work out the best time to take your running gels. This is also important for training your gut to digest carbohydrates during exercise, helping reduce any gut symptoms when you run.13,14
If you have a sensitive tum, you may need to try different formulas to see which works for you (ingredients like caffeine and fructose content of a gel can worsen gut symptoms). That way, when it comes to your big race, you’ll be fully prepared.
How much energy gel do you need?
Depending on the length of the run you’re doing, energy gels aren’t always needed. However, for ultra-endurance events, you may need more than one energy gel sachet.
Here are some guidelines for how much you’re likely to need depending on the length and type of exercise you plan on doing:15,16
- less than one hour – the main benefit of energy gels for this length of run comes from swilling it in your mouth
- one to two hours – take 30–60g of energy gel throughout your run
- over two hours – over 90g of carbohydrates have been found to enhance performance for this length of run
You can turn the gel into an energy drink by decanting it into a bottle of water. This means you can drink it throughout your run and keep up your hydration levels at the same time.
Just make sure you don’t try to dilute an isotonic energy gel, as these are not designed to be mixed with water.17
The final say
Energy gels provide a quick and easy way to get a boost of carbohydrates either before, during or after a run.3,4 These carbohydrates can help to fuel your muscles and central nervous system during exercise and promote your recovery afterwards.2,3,10
To get started with finding the right gel for you, take a look at our full range of energy gels.
However, if you’re looking for personalised advice on when to use energy gels during your workouts, speak to a dietitian, healthcare professional or sports coach.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Food supplements mustn’t be used as a substitute for a varied and balanced diet, and a healthy lifestyle. Consult a healthcare professional before making any health-related decisions.
- Holesh JE, et al. Physiology, Carbohydrates. [Updated 2023 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. https://www.ncbi.nlm.nih.gov/books/NBK459280/
- Naderi A, Gobbi N, Ali A, Erfan Berjisian, Amin Hamidvand, Forbes SC, et al. Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach. Nutrients [Internet]. 2023 Mar 11 [cited 2024 Jun 14];15(6):1367–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10054587/
- Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews [Internet]. 2018 Feb 10 [cited 2024 Jun 14];76(4):243–59. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
- Sale, C., et al. (2015). ‘Effect of carbohydrate feeding on the bone metabolic response to running.’ J Appl Physiol. 2015;119(7),824-30. Available from: 10.1152/japplphysiol.00241.2015
- Pfeiffer, B., et al. ‘The effect of carbohydrate gels on gastrointestinal tolerance during a 16-km run.’ Int J Sport Nutr Exerc Metab. 2009;19(5), 485-503. Available from: 10.1123/ijsnem.19.5.485.
- Guest, NS., et al. ‘International society of sports nutrition position stand: caffeine and exercise performance.’ Journal of the International Society of Sports Nutrition. 2021;18(1). Available from: https://doi.org/10.1186/s12970-020-00383-4
- Vogel, RM., et al. ‘Athlete perceptions of flavored, menthol-enhanced energy gels ingested prior to endurance exercise in the heat.’ Journal of the International Society of Sports Nutrition. 2022;19(1):580–92. Available from: https://doi.org/10.1080/15502783.2022.2117995.
- Hantzidiamantis PJ,et al. Physiology, Glucose. [Updated 2024 Apr 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545201/
- Jeukendrup, A. ‘A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise.’ Sports Medicine. 2014;44(S1):25–33. Available from: https://doi.org/10.1007/s40279-014-0148-z.
- Armağan Karahanoğlu. Psychological effects of energy gels: An investigation into runners’ energy gel choice and consumption strategies in marathon running. International journal of food design [Internet]. 2022 Apr 1 [cited 2024 Jun 14];7(1):59–78. Available from: https://intellectdiscover.com/content/journals/10.1386/ijfd_00036_1
- Williams, C., et al. ‘Carbohydrate Nutrition and Team Sport Performance.’ Sports Medicine. 2015;45(S1):13–22. Available from: https://doi.org/10.1007/s40279-015- 0399-3
- Moore, DR. ‘Nutrition to Support Recovery from Endurance Exercise.’ Current Sports Medicine Reports. 2015;14(4):294–300. Available from: https://doi.org/10.1249/jsr.0000000000000180.
- Costa, RJS., et al. ‘Gut-training: the impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance.’ Applied Physiology, Nutrition, and Metabolism. 2017;42(5):547–57. Available from: https://doi.org/10.1139/apnm-2016-0453.
- Miall, A., et al. ‘Two weeks of repetitive gut-challenge reduce exercise-associated gastrointestinal symptoms and malabsorption.’ Scandinavian Journal of Medicine & Science in Sports. 2017;28(2):630–40. Available from: https://doi.org/10.1111/sms.12912.
- Stellingwerff, T., et al. ‘Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations.’ Applied Physiology, Nutrition, and Metabolism. 2014;39(9):998–1011. Available from: https://doi.org/10.1139/apnm- 2014-0027.
- Baker, L., et al. ‘Acute Effects of Carbohydrate Supplementation on Intermittent Sports Performance.’ Nutrients. 2015;7(7):5733–63. Available from: https://doi.org/10.3390/nu7075249.
- Zhang, X., et al. ‘Extreme Variation of Nutritional Composition and Osmolality of Commercially Available Carbohydrate Energy Gels.’ International Journal of Sport Nutrition and Exercise Metabolism. 2015;25(5):504–9. Available from: https://doi.org/10.1123/ijsnem.2014-0215.
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