Whether you’re at mile 20 of a marathon or three hours into a long ride, fueling at the right time can directly impact your performance. It’s the difference between finishing strong and watching your goal time slip away.

Your body can only store so much glycogen. Those reserves often drop 60 to 90 minutes into a hard effort. Athletes who fade late in a race aren’t always undertrained. The issue could be a lack of proper nutrition.

For masters athletes, the stakes are higher. Recovering from a poorly fueled effort takes longer. GI issues can become more debilitating at 48. Products that worked OK in your 20s might not be what your body wants or needs later in life.

Be sure to practice fueling in outdoor and indoor training so you know exactly what you can tolerate under stress. On long bike rides, for example, a carb-heavy electrolyte powder can help you stay fueled without stopping.

This guide breaks down how much fuel endurance athletes need, plus the best energy gels, chews, and bars for long rides, triathlons, and distance running.

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Quick Comparison: Best Energy Gels for Running & Endurance

How Much Fuel Do Endurance Athletes Need?

In short: probably more than you’re taking in and earlier than you normally start.

Anthony DiMarino, RD, CPT — registered dietitian, certified personal trainer, and contributor to our cold-weather nutrition guide — recommends a simple carbohydrate source 30–60 minutes before a session. After an hour, one serving of carbohydrates every 15–20 minutes keeps blood glucose steady and delays sudden fatigue.

For efforts over 90 minutes, or any session with significant sweating, DiMarino recommends adding an electrolyte powder alongside your carbohydrate intake. Fuel and hydration work together and serve different purposes. One doesn’t replace the other.

As DiMarino explains, “Eat for the next workout and the one after it. Planning ahead keeps energy balanced across the week rather than reactive to how you feel in the moment.” That applies equally to races and hard workouts.

The American College of Sports Medicine suggests 30–60g of carbohydrates per hour for most endurance efforts. Some longer events and heavier efforts might require 60–90g or more. Endurance athletes training for marathons and long-course triathlons may aim for an even higher intake.

Post-workout, consuming a balanced carb and protein powder meal can replenish glycogen and support recovery.

Why Fueling Matters More After 35

After 35, the biggest challenge isn’t physiological changes. It’s the mental and physical cost of getting it wrong.

A poorly fueled long run in your late 30s or 40s takes more out of you than it did at 25. Recovery is slower. The residual fatigue carries into the next session. And the GI sensitivity that was manageable at a younger age becomes limiting if you haven’t carefully practiced your race nutrition.

DiMarino’s cues for under-fueling and dehydration reveal a surprising overlap. Early fatigue, mental fog, declining pace or power, and stalled performance that doesn’t respond to pushing harder. “Fatigue and performance dips aren’t always about fitness,” he notes. If your legs feel inexplicably heavy after the first hour of a well-trained effort, nutrition is worth examining before you question your training.

The best solution? Lots of practice. Dial in your exact fueling plan in training, including the products, the timing, and the quantities. Nothing new on race day.

Gels vs. Chews vs. Gummies: Which Formula is Right for You?

The biggest factors are absorption speed, convenience, and how each format sits in your stomach under effort.

Regardless of your preferred method, there are ways to minimize the risk of GI upset. For example, consuming gels when dehydrated can pull excess water into your digestive system and cause GI upset. Drinking at least 16-24 ounces of water per hour can help.

If you’re not sure where to begin, here’s some info to help guide your decision.

Gels

Gels absorb the fastest and are easy to stash in a bike jersey or zippered pocket. They’re highly versatile and work equally well for tempo, endurance, threshold, and racing when you want to minimize time spent stopping to eat.

Chews

Chews are easy to dose, which makes them ideal for marathon and endurance training. Unlike gels, which provide a quick shot of energy, chews deliver sustained fuel and energy.

Gummies

If you prefer a longer-lasting solution for long rides and runs, gummies are a convenient alternative. They’re also a good choice for cold weather, when gels can get stiff or hard to open.

The Best Energy Gels, Chews, & Gummies

Whenever possible, we’ve tested each product below in training, including long runs and rides. None of these picks is sponsored. They’re based on years of endurance training and trial and error with different formulas.

Best Energy Gels

1. Best Overall Energy Gel – Maurten Gel 100 ($45.00)

If you struggle with fueling-related GI issues, this gel stands out for its clean ingredients, minimal flavor, and stomach-friendly formula. The thicker jelly-like consistency may not appeal to athletes who are sensitive to texture, but the taste is mild and not artificial. In testing, it performed well during a 2-hour indoor endurance ride and a shorter but more intense 75-minute cycling workout, with no GI discomfort in either scenario. Each serving delivers 25g of carbohydrates.

2. Best Budget Energy Gel – GU Energy Gel ($26.89)

An affordable option for endurance training, the GU energy gel comes in a wide range of flavors and has a basic time-tested formula. This is our go-to option during marathon training and remains one of our favorites for its consistency, taste, and GI-friendliness. The vegan, dairy-free formula tastes great in nearly every flavor, especially Tri-Berry. Athletes sensitive to caffeine should check the label, as some flavors include added caffeine.

3. Best High-Carb Energy Gel – Carbs Fuel Original 50g Energy Gel ($37.95)

If you’re training for a marathon and want an easy way to hit higher fueling targets, this gel delivers 50g of carbohydrates per serving, almost twice what most standard energy gels provide. Its 2:1 glucose-to-fructose blend helps your body absorb more carbohydrates more effectively during long efforts, though it’s best taken with water. Each serving provides 105mg of sodium to replace electrolytes lost through sweat, making it a practical, high-density option for endurance athletes aiming for at least 60g of carbohydrates per hour.

4. Best Natural Ingredient Gel – HUMA Chia Gel ($29.95)

Made with real fruit and chia seeds, Huma is a more natural alternative to traditional gels and appeals to athletes who dislike overly processed textures or flavors. The consistency is thinner than other energy gels, but the fiber and omega-3s kept us feeling full on long outdoor rides and indoor bike workouts. Chia seeds can be polarizing, but we hardly noticed them in training. The packets are slightly larger than average, which may be an issue if you have limited storage or plan to carry them in hand.

5. Best Isotonic Gel – SIS GO ($34.99)

Designed to be consumed without water, these energy gels have a thinner texture that’s easy to swallow and digest. It’s an ideal formula for fueling during hard efforts, threshold rides, and races.

They’re our reliable go-to product if GI upset is a concern. However, the flavors are muted compared to other brands on this list and might not work if you’re trying to avoid that classic gel taste. Every package is easy to open, so you don’t waste precious seconds trying to access your fuel. Each serving delivers 22g of carbohydrates.

For endurance workouts lasting two hours or more, consider the SIS BETA gels. Featuring 40g of carbs and an optimized carbohydrate ratio, they’re ideal for workouts when your body needs sustained energy. We use these on our long rides and find them a little easier to digest than the original version. However, the BETA + Electrolyte gels require water to avoid GI issues.

Best Energy Chews

6. Clif Bloks ($27.99)

Ideal for long runs and marathon training, these chews offer predictable dosing and are easy to eat. We’ve used them for endurance runs and marathon training thanks to their reliably good taste and convenience, with packs that stash easily in a pocket or waist pack. They provide steady, sustained energy, though they are sticky and can leave residue on your fingers.

7. GU Energy Chews ($31.00)

Consistency is key with these energy gels, in terms of texture and palatable flavors. Each variety pack includes regular and caffeinated options for an extra boost during race prep or long runs. A dual-source carbohydrate blend of maltodextrin and fructose, which is absorbed through non-competing pathways, provides sustained energy for your favorite endurance activities.

Best Energy Waffles & Gummies

8. Honey Stinger Organic Energy Waffle ($27.99)

This higher-calorie option made with whole ingredients is one of our favorites for steady endurance training, gravel riding, bike trainer sessions, and tempo distance rides. The Honey Stinger Energy Waffle tastes good, especially the peanut butter flavors, and provides steady energy over several hours. However, it’s somewhat fragile and can crumble when unwrapped.

9. SaltStick Energy Gummies with Electrolytes ($27.50)

If you’re looking for a 2-in-1 combo that replaces energy and electrolytes lost in sweat, these energy gummies are a good choice. They’re loaded with sodium, an essential electrolyte lost through sweat, and potassium. Each package also contains 100% Vitamin C to keep your immune system strong. Every serving yields up to 36g of carbs to boost your energy levels on endurance rides and runs.

10. GU Energy Stroopwafel Variety Pack ($22.87)

Another option for energy waffle fans. Each stroopwafel pack has a balanced blend of simple and complex carbs, with moderate amounts of fat and protein per serving. It’s great for pre-ride fueling or steady training days. If you have sensitivities, be aware that not all options are gluten-free, and some have caffeine.

11. Skratch Labs Energy Chews ($26.95)

If you’re not a fan of block chews, these unique drop-shaped energy chews are a great alternative. Featuring a soft texture and mild sweetness, they’re especially easy to chew on the go. Made with real fruit and simple ingredients, they contain no artificial sweeteners, colors, or preservatives that could cause GI distress. Each chew contains 19g of carbohydrates and a glucose–fructose blend for fast, efficient energy absorption.

FAQs

How much fuel do athletes need per hour?

The American College of Sports Medicine recommends 30–60g of carbohydrates per hour. For longer efforts and heavier training, research supports 60–90g if tolerated. DiMarino suggests simple carbs 30–60 minutes before the session, then one serving every 15–20 minutes after the first hour. Signs you’re under-fueling include early fatigue, mental fog, declining pace or power, and unexplained irritability.

What’s the best way to avoid GI issues with energy gels?

Besides taking gels with water (except SIS GO, which is designed to be taken without), what you can tolerate on race day is often determined by what you’ve practiced. Marni Sumbal, MS, RD, CSSD — board-certified sports dietitian and 22x Ironman finisher — explains that the gut is trainable, and race-day mishaps aren’t inevitable. Not used to gels? Start with simple solid foods, like a piece of toast with butter, if you’ve never practiced eating under effort.

Which are the best energy gels for running and marathon training?

GU Energy Gel and Clif Bloks are practical for high-volume training. They’re affordable, flavorful, and often well-tolerated. For racing, Maurten Gel 100 is worth the premium if GI issues have been a problem in past marathons. Aim for one gel every 45 to 60 minutes and practice the timing and amount on long runs before race day.

Do runners and cyclists need different energy gels?

The carbohydrate needs are similar, but GI tolerance often differs by discipline. Sumbal explains that running recruits the core and pulls blood away from the digestive system, which makes GI distress more likely. Cyclists can generally handle higher-carb and higher-volume intake than runners at the same intensity. For triathlon training, test your run nutrition separately from your bike nutrition. What works well on the bike may not agree with you on foot.

When should I start fueling during a race or long workout?

Earlier than you think, says DiMarino. Waiting until you feel hungry or fatigued means you’re already behind. Start fueling within the first 45–60 minutes of effort regardless of how you feel. Maintain regular small amounts rather than large doses. Once performance drops, catching up is harder than staying ahead.

Are energy gels better than chews or sports drinks?

Research suggests there’s no major performance difference between the best gels, chews, or sports drinks in terms of carbohydrate intake. In a controlled cycling study, all three options maintained blood glucose and improved performance compared to water alone. For endurance athletes, the most important factor is choosing a fueling format you tolerate well and can use consistently during training and racing.

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