A Runner's Choice: Top Energy Gels of 2025

RunningNutrition

Running gels are one of the most practical ways to get calories in during a race or long run. They’re compact, they don’t require chewing, and most of them absorb quickly. This guide covers some of the most popular options, what’s actually in them, how they taste, and where each one falls short.

What Are Running Gels and Why Use Them?

Running gels are small packets of concentrated carbohydrates, sometimes with added electrolytes or amino acids, made for endurance athletes. They’ve become popular for a few good reasons:

  • They’re formulated for rapid absorption, so you get energy fast
  • They’re small enough to fit in a pocket or clip to a hydration belt
  • Many include sodium, potassium, and other minerals to replace what you lose through sweat

Pair them with water and they can help you avoid the dreaded energy crash on longer efforts.

Factors to Consider When Choosing a Running Gel

  • Carbohydrate source and quantity: Most gels offer 20-25g of carbs per packet. Common sources include maltodextrin, fructose, and brown rice syrup. Some of these will agree with your stomach better than others, so it’s worth paying attention.
  • Electrolytes: Gels with added sodium, potassium, or magnesium matter more in hot weather or if you’re a heavy sweater.
  • Caffeine: Some gels include caffeine for a performance bump. Useful for some runners, a recipe for stomach trouble for others.
  • Texture and taste: This varies a lot. Some gels are thick and sticky, others are almost liquid. Taste ranges from candy-sweet to fairly neutral.
  • Dietary restrictions: Most major brands offer vegan, gluten-free, or organic options.

GU Energy Gel

  • ~100 calories per packet
  • 21-25g carbs, some flavors with 20-40mg caffeine
  • Contains BCAAs for muscle support

GU is one of the originals in this space and has a huge flavor selection (Chocolate Outrage, Strawberry Banana, etc.). The added amino acids are a nice bonus. On the downside, I find them pretty thick and sticky, and the caffeinated versions can hit hard if you’re sensitive.

Clif Shot Energy Gel

  • 100 calories per packet
  • 24g carbs, organic ingredients
  • Available with and without caffeine

Clif Shot uses organic ingredients, and flavors like Razz and Vanilla taste cleaner than most competitors. The tradeoff is a thicker texture and noticeable sweetness that won’t work for everyone.

Science in Sport (SIS) GO Isotonic Energy Gel

  • 90-100 calories
  • 22g carbs
  • Isotonic formula, no extra water needed

The big selling point here is that you don’t need water to wash these down. The isotonic formula goes down easier than most gels, which is great during longer races. The downside: they taste a bit like concentrated sports drink, and the packets are larger than average.

Honey Stinger Organic Energy Gel

  • 100 calories per packet
  • 24g carbs
  • Primary ingredient: honey

If you prefer natural ingredients, Honey Stinger is worth trying. The honey base gives it a smooth, jam-like taste that’s a nice change from synthetic-tasting gels. The catch is that the consistency can change with temperature, getting runnier in heat and thicker in cold.

Huma Chia Energy Gel

  • 100-110 calories
  • 20-25g carbs
  • Made with fruit puree and chia seeds

Huma takes a real-food approach. The chia seeds help stabilize sugar release, which can mean fewer energy spikes and crashes. Runners with sensitive stomachs tend to do well with these. The texture is chunkier than standard gels though, and that’s a dealbreaker for some people.

Maurten Gel

  • 25g carbs per packet
  • Hydrogel technology for easier digestion
  • Minimal ingredients (water, glucose, fructose)

Maurten is the gel you’ll see elite marathoners using. The hydrogel formula is genuinely easier on the stomach than most competitors. The taste is mild, almost bland, which is actually a plus during a long race when sweet flavors start to feel nauseating. The main drawback is price. These cost significantly more than other options.

Choosing the Right Gel for You

The right gel is personal. Carb content is similar across most brands, so the real differences come down to texture, ingredients, caffeine, and how your stomach handles each one.

  • Test during training. Never try a new gel on race day.
  • Watch your caffeine intake. If you’re using caffeinated gels, count those milligrams across an entire race.
  • Bring water anyway. Even isotonic gels go down better with a sip of water.
  • Think about temperature. Gels get thicker in cold weather and runnier in heat. Plan for this.

Finding What Works

Running gels are a useful tool, but there’s no single best option. GU and Clif Shot are proven classics. SIS is great if you hate chasing gels with water. Maurten is the premium choice for sensitive stomachs. Honey Stinger and Huma are solid if you prefer real-food ingredients.

The only way to know what works for you is to try a few during training. Buy some single packets, test them on your long runs, and settle on your favorite well before race day.