Whether you’re training for a marathon, long run, or endurance race, choosing the right energy gel can directly impact your performance. During endurance efforts, your body relies heavily on carbohydrates. Once glycogen stores drop, you can quickly fatigue.

The best energy gels deliver fast, easily absorbed carbohydrates to maintain blood glucose levels without causing GI distress. Steady fueling becomes essential the harder and longer you train. The more carbohydrates you burn, the more you need to replace to prevent bonking.

Some athletes mix in chews or waffles for variety, but energy gels remain the most efficient and widely used option for running and racing due to their portability and quick absorption.

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.

We may earn a commission through our affiliate links at no extra cost to you.

Quick Comparison: Best Energy Gels for Running & Endurance

Product	Carbs (g)	Sodium (mg)	Caffeine	Water Needed?	Best For
Maurten Gel 100	25	20	No	Yes	Sensitive stomachs; racing
GU Energy Gel	22	60–125	Some Flavors	Yes	Budget marathon training and racing
Carbs Fuel Original 50g Energy Gel	50	105	No	Yes	High-carb marathon fueling
HUMA Chia Gel	24	105	Some Flavors	Yes	More natural ingredients
SIS GO Isotonic Energy Gel	22	4	Some Flavors	No	No-water fueling

Why You Should Prioritize Carbohydrates

Ever feel like you’ve suddenly hit a wall? Depleted glycogen stores are often to blame. Carbohydrates are the body’s primary fuel source during endurance exercise, and your muscle glycogen supply is limited. Without regular carbohydrate intake, efforts feel harder and performance declines as those reserves are depleted.

Energy gels, chews, and bars deliver a quick shot of carbohydrates. Most formulas have fast-absorbing carb sources like maltodextrin and fructose to maintain blood glucose levels and delay fatigue. Many products also include electrolytes, such as sodium, to support hydration and reduce cramping.

Anthony DiMarino, RD, explains that most endurance athletes need at least 30–90g of carbs per hour. For workouts longer than 90 minutes, consider also adding an electrolyte powder.

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

Gels vs. Chews vs. Gummies: Similar Formulas, Different Delivery

Whether you prefer the convenience of gels or the steady energy supply that chews provide, there’s a refueling option for every athlete.

As endurance cyclists and runners, we prefer gels and bars on the bike and gels and chews on long runs. They don’t get mushy (like bananas) or melt (like chocolate).

But your strategy might be very different. Maybe it’s mixing and matching or sticking with your favorite formula.

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. Instead, they’re based on years of endurance training and plenty of trial and error with different formulas. These are the energy gels, chews, and gummies we use and trust in our own training.

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 endurance Peloton 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 bike rides and Peloton Cross Training distance rides. 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 No-Water Gel – SIS GO Isotonic Energy Gel ($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. Every package is easy to open, so you don’t waste precious seconds trying to access your fuel. Each serving delivers 22g of carbohydrates.

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 ($23.25)

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?

As a benchmark, the American College of Sports Medicine recommends consuming 30 to 60 grams of carbohydrates per hour of exercise.

Anthony suggests a simple carbohydrate 30–60 minutes before training. After the first hour, aim for one serving of carbohydrates every 15–20 minutes to maintain performance. Signs you may be under-fueling include early fatigue, mental fog, declining pace or power, and irritability.

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

The best energy gels for running vary based on your personal preference and goals. Every athlete tolerates them slightly differently, so we recommend energy gels that are easy to carry and are as GI-friendly as possible. For us, it’s GU Energy Gels and CLIF Bloks. Consuming an energy gel every 45 to 60 minutes during workouts can help prevent issues like cramping and general GI upset.

Which are the best energy gels for cycling?

On the bike, ease of use and convenience matter most, and many cyclists can tolerate a wider range of formulas than they can while running. For longer rides, we often reach for options like the HUMA Chia Gel and BPN Go Gel Endurance, which provide steady energy without being overly sweet or hard to consume mid-ride.

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.