Best Running Gels, According to Editors and Science

The Runner’s World gear team has spent years testing energy gels across distances from half marathons to ultras, and their latest shortlist, published May 1, captures that experience in nine editor-approved picks. The guide, led by senior commerce editor Cat Bowen, pairs firsthand testing with guidance from sports dietitian Caroline Thomason, RD. Together they cut through a market that now spans chia-seed formulations, hydrogel technology, and single-origin maple syrup.

Energy gels are compact packets of mostly sugar, designed to deliver 20 to 25 grams of carbohydrate into the bloodstream within minutes. Thomason told Runner’s World that runners should consume roughly one gel per hour during efforts lasting longer than 90 minutes. That guideline lines up with the American College of Sports Medicine’s recommendation of 30 to 60 grams of carbohydrate per hour during prolonged endurance exercise.

A 2022 systematic review by Reynolds and colleagues in the International Journal of Sport Nutrition and Exercise Metabolism examined carbohydrate supplementation strategies across endurance sports. The review found that commercial gels, whole-food alternatives, and sports drinks all improved time-to-exhaustion when consumed at rates above 30 grams per hour. Individual tolerance, rather than product category, was the strongest predictor of gastrointestinal comfort. That finding matches what Thomason emphasizes: experiment during training, not on race day.

Three of the nine gels the Runner’s World editors recommended stood out. The Hüma Chia Energy Gel took best overall, with editors comparing its apple-cinnamon flavor to a GoGo Squeeze pouch. Each packet delivers 20 to 22 grams of carbohydrate from fruit, brown rice syrup, and cane sugar, plus all nine essential amino acids and 105 to 245 milligrams of sodium. The chia seeds, Bowen said, add fiber and fat that some runners find easier on the stomach than pure-sugar gels.

News editor Theo Kahler backed Maurten Gel 100 for its neutral taste and hydrogel technology, which converts the gel into a semi-solid in the stomach. Maurten claims the hydrogel reduces gastrointestinal distress, though a 2020 study in the International Journal of Sport Nutrition and Exercise Metabolism found that carbohydrate hydrogel products did not improve performance or reduce gut discomfort during moderate-intensity endurance exercise compared with traditional gels and sports drinks. The gel still delivers a clean 25 grams of carbohydrate from glucose with no artificial additives, which earned it the best-unflavored slot.

For runners who want fewer gel stops, the Enervit C2:1PRO Carbo Gel packs 40 grams of carbohydrate per packet, roughly double the standard dose. Bowen, who described having “tremendous tummy troubles” with most gels, said the Enervit’s silky texture and mango flavor were the first to sit comfortably on long runs. Its fructose-only carbohydrate profile differs from the glucose-maltodextrin blends more common in the category. A 2017 study by Guillochon and colleagues compared solid, gel, and liquid carbohydrate formats and found that all three produced similar performance outcomes. Personal preference, not format, determined which one athletes tolerated.

Thomason said runners should evaluate a gel on more than just carbohydrate count: whether it has caffeine (common doses range from 20 to 100 milligrams), whether added vitamins like C and B-complex matter at their training volume, and whether the consistency is easy to swallow mid-stride. Packaging matters too. Tabs that need two hands or teeth to open become a liability at mile 20.

The Runner’s World guide also included several natural-ingredient options. The Untapped maple syrup gel provides 26 grams of carbohydrate from pure organic Vermont maple syrup with added electrolytes. You Again Super Honey uses raw wildflower honey and pink Himalayan sea salt. Both deliver roughly 100 calories per packet with no artificial additives. Runners with dietary restrictions tend to prefer these. Bowen’s personal pick, the Super Honey, has a salted-caramel-like flavor from the honey-salt combination and a lighter texture than standard honey sticks.

For runners new to gels, the guide recommended variety packs from retailers like The Feed. They let you sample several brands without committing to a full box. This matches what the Reynolds review found: what works is whatever an individual runner can tolerate and will actually consume during a race. The best gel is the one that stays down when the miles stack up.

References

1. Reynolds KM, et al. A food first approach to carbohydrate supplementation in endurance exercise: a systematic review. International Journal of Sport Nutrition and Exercise Metabolism 32(4):296-310. 2022. https://doi.org/10.1123/ijsnem.2021-0261
2. Guillochon M, et al. Solid, gel, and liquid carbohydrate format effects on gut comfort and performance. International Journal of Sport Nutrition and Exercise Metabolism 27(3):247-254. 2017. https://doi.org/10.1123/ijsnem.2016-0211