Energy Gels for Runners: What Actually Works in 2026
I bonked hard at mile 18 of the Brighton Marathon in 2023. Legs turned to concrete, brain went foggy, and the last 8 miles became a death march. The culprit? I had not dialled in my fuelling strategy. Since then, I have tested more energy gels than I care to admit, and I have learned that getting this right can be the difference between a PB and a DNF.
If you are training for anything longer than 90 minutes, energy gels should be part of your toolkit. But with so many options flooding the market in 2026, choosing the right one is genuinely confusing. Here is what I have found after putting the most popular options through their paces.
What Are Energy Gels and Why Do Runners Need Them?
Energy gels are concentrated carbohydrate supplements designed to top up your glycogen stores mid-run. Your body can only store enough glycogen for roughly 90 minutes of sustained effort, and once those stores deplete, you hit the wall. Gels provide a fast-absorbing hit of 20 to 30 grams of carbohydrates per serving, keeping your engine running when your natural fuel tank empties.
Most gels use a blend of maltodextrin and fructose, which allows your body to absorb more carbohydrate per hour than either sugar source alone. The science behind this dual-transport mechanism is solid — research published in the Journal of Applied Physiology shows that a 2:1 maltodextrin-to-fructose ratio can increase carbohydrate oxidation rates by up to 40% compared to glucose alone.
The Gels I Actually Recommend in 2026
After testing these across long runs, tempo sessions, and race day, here are my honest picks.
TORQ Energy Gel — Best All-Rounder
TORQ has been my go-to for two years now. Each gel delivers 114 kcal with a 43% maltodextrin and 22% fructose blend, which sits well in my stomach even at race pace. The flavour range is genuinely good — Rhubarb and Custard is oddly brilliant mid-marathon. At around £1.50 per gel, the value is reasonable for what you get.
Maurten Gel 100 — Best for Sensitive Stomachs
Maurten’s hydrogel technology has changed the game for runners who struggle with GI distress. The gel encapsulates carbohydrates in a hydrogel that passes through the stomach more easily, releasing energy in the intestine. It is virtually tasteless, which some people love and others find boring. It is expensive at around £3 per gel, but if stomach issues have plagued your racing, it is worth every penny.
HIGH5 Energy Gel — Best Budget Option
HIGH5 delivers 388 kJ per gel with added vitamin B6 for energy metabolism, and costs about 80p per gel in bulk. The organic flavours are pleasant enough, and the consistency is thinner than most, making it easier to get down without water. For runners on a training budget who burn through gels weekly, HIGH5 makes financial sense without sacrificing much performance.
Veloforte Di Bosco — Best Natural Ingredients
If you want to avoid anything synthetic, Veloforte uses real fruit, nuts, and natural ingredients. The taste is noticeably more like actual food than a science experiment. The downside is the thicker texture, which some runners find harder to consume at speed. But for long, steady-state training runs, these are a pleasure to eat.
SiS GO Isotonic Gel — Best for Consuming Without Water
Science in Sport designed these to be isotonic, meaning you do not need to take them with water. This is a genuine advantage during races where aid stations are crowded. Each gel provides 22g of carbohydrate and goes down smoothly. The trade-off is a slightly lower energy density compared to non-isotonic options.
When and How to Take Energy Gels
Timing matters more than most runners realise. Through trial and error across dozens of long runs, here is the protocol that works for me:
- Take your first gel at 45 minutes, before you feel like you need it. By the time you feel depleted, you are already behind.
- Then every 30 to 45 minutes after that, depending on intensity and how your stomach responds.
- Always practise in training. Race day is not the time to experiment with a new brand or flavour.
- Drink water with non-isotonic gels. A few sips helps with absorption and prevents that sticky mouth feeling.
What to Look for on the Label
When comparing gels, these are the numbers that actually matter:
- Carbohydrate content: Aim for at least 20g per gel. Some premium options deliver up to 45g.
- Sodium: Look for 100mg or more per serving. Sodium helps with fluid absorption and replaces what you lose through sweat.
- Caffeine: If you want a boost, caffeinated gels contain 20 to 75mg per serving. Save these for the second half of a race or your hardest sessions. Too early and you waste the effect.
- Ingredient quality: Check for artificial sweeteners and preservatives if these bother your stomach.
The Downsides Nobody Talks About
Energy gels are not perfect. Here is what the marketing does not tell you:
Stomach issues are common. Even with training, some runners cannot tolerate concentrated carbohydrates at high intensity. If gels cause you problems, try real food alternatives like dates, banana pieces, or rice cakes — many elite ultra runners prefer these.
The cost adds up. If you are running 50+ miles a week with two long runs, you could be spending £15 to £20 a week on gels alone. Budget options and real food alternatives deserve serious consideration.
They are not necessary for shorter runs. If your run is under 75 minutes, your glycogen stores are sufficient. Save the gels for when they actually make a difference.
My Fuelling Protocol for Race Day
For what it is worth, here is exactly what I use for a marathon: one TORQ gel at 45 minutes, then every 35 minutes until mile 20. At mile 20, I switch to a caffeinated Maurten for the final push. Total of 5 to 6 gels across the race. This gives me roughly 60g of carbohydrate per hour, which is within the 60 to 90g range that current sports science recommends for marathon distance.
The key takeaway? Test everything in training, find what your stomach tolerates, and stick with it on race day. The best energy gel is the one that works for your body.
