Most running gels are designed to provide fast-release carbohydrates in the simplest and cheapest manner possible, which tends to mean they use artificial ingredients. Despite the dainty 33g serving, they still pack in 22g of carbs. The Tempo gel will suit those who prefer a sweet offering, with the dates in it offset by lemon and ginger, while the Doppio gel, which also contains 75mg of caffeine, is our pick of the bunch with its maple and coffee flavour.
These gels are a convenient way to carry a lot of carbs. Each of them contains 40g of carbs per 60ml serving — almost double the standard 22g you get from most brands. The carbs are provided in a Along with the standard Beta Fuel gel there is a nootropic version, which contains mg caffeine, plus other ingredients to help you stay mentally sharp during your endurance events.
Taste test: The gel comes in two flavours: orange, and strawberry and lime, and the latter is surprisingly tasty. However, they do have one unique feature, which is that they are the only gels handed out to runners on the London Marathon course. You can pick one or more up at miles 14 and 19, which will reduce the amount of gels you have to carry yourself. It hardly needs saying that running for a couple of hours or more requires a lot of energy, and the main source of muscle fuel over the course of a long event is carbohydrates, which your body stores as glycogen.
There are many ways to do this. Sports drinks , energy bars and dried fruit are all options, but many people find that the best method of refuelling is using energy gels. These generally contain mg of carbs, are easy to slip into a running belt and can be consumed quickly without breaking your stride.
All energy gels have the same purpose, to help fuel your run, and while they come in different shapes and sizes, there are two main types: isotonic gels and energy gels. Energy gels, on the other hand, just pack in a load of carbs. This type might be stickier — some of them are tough to get down without water — but you can pack more into a small race belt and reduce the weight of what you have to carry.
The trade-off is timing them around water stations in races, or having to carry water with you on long training runs. Both of these kinds of gels also have options that contain caffeine too, for a little extra mental boost, which can be very welcome in the latter stages of a marathon.
You need to maintain a steady stream of energy, starting well before your reserves run dry. Energy gels are a convenient option. Accompany them with sips of water as you run. A High5 Starter Kit is also available which is perfect for anyone who is new to the world of sports nutrition. If you are playing sports, you might want to consume some sports gels before you start your match.
SiS Gels offer options for footballers to take 30 minutes before kick-off, to help keep you going all the way through to the final whistle and even extra time. It also contains caffeine and vitamins B6 B9 and B12 which helps to support the release of energy from food stores.
Vow Full Time Gel Raspberry Box is a 12 pack of energy gel sachets which should be taken after exercise, or when the final whistle goes in your sports match. Most energy gels, such as SIS gels, Torq gels and High5 energy gel, contain maltodextrin, a carbohydrate source usually made from wheat, potato starch, corn or rice.
Quickly digested by the body, maltodextrin does not require as much water for absorption as other carbs do, minimising your risk of dehydration. This fast injection of carbohydrates can help to raise your energy levels, giving you the push you need to get over the finish line.
Some energy gels include handy additional ingredients such as caffeine, which can help you to feel more alert and focused, while other running gels contain key electrolytes to help replace those that can be lost when you sweat.
Energy gels are suitable for anyone taking on most forms of exercise and are particularly suitable for long distance runners, cyclists and people who are playing sports. If your exercise session lasts under an hour, your body should not need any extra carbohydrates to keep it going - its existing stores should be enough. However, if you are planning to exercise for longer than an hour, then it might be worth considering taking some energy gels to help you to maintain your performance throughout your training session.
Popular with sportspeople, energy gels are thick, flavoured gels, used to provide an extra burst of energy during exercise. These convenient little sachets allow you to quickly take in a shot of energy, making them ideal for using on-the-go, during a race or while you are training.
The sporty among us are spoiled for choice these days when it comes to energy sources, so how do you choose between a bar, drink and sport gel? The answer may be in your choice of sport. Sports gels are especially popular with runners and cyclists for their convenience.
When covering marathon distances runners tend to hit the wall around an hour into a race or a little later if going at a slower pace. Cycling gels, such as SIS Go isotonic energy gel, are pocket-sized, making them easy to slip into your shorts or jacket.
There is no need to stop or slow down either: a couple of quick gulps and your energy top-up is complete. Research also suggests that energy gels for running and other sports are kinder to your stomach than bars, while drinks are more likely to cause you to require a loo break — not good news mid-race.
While energy gels for running, cycling and other sports can be a convenient and less difficult to digest option than other energy products, they are not without potential side effects.
Some people find that gels may cause an amount of GI distress, including stomach cramps and sometimes diarrhoea. It is important to fuel early on and make sure you keep drinking plenty of water. If a tart citrus flavor appeals to you, though, this very lemony gel is the one to get. Slurping one down on a run with some water is almost as refreshing as drinking a nice, cold glass of lemonade. While lots of gels have salt in their formulas for electrolyte delivery, only a few make it a prominent part of their flavor profiles.
In the past few years, though, Gu has introduced some salty flavors like this very summery watermelon one. Recently, gel brands have stepped out of the chocolatey and fruity zones to create very unique flavors.
Some of these like the cloyingly sweet Gu French Toast or the underwhelming Gu Roctane Chai Latte miss the mark, but others are genuinely good. It tastes like yellow cake with a hint of buttercream frosting. Chia seeds became buzzy ingredients in the running world after author Christopher McDougall described how members of the Mexican Tarahumara tribe used them as fuel for ultra-long-distance runs in his book Born to Run.
The first ingredient in this all-natural gel is a simple apple puree, meaning it really does just taste like apple sauce in the best possible way. The Strategist is designed to surface the most useful, expert recommendations for things to buy across the vast e-commerce landscape.
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Torq gel sachets, 45g, box of 15 Best: Overall This gel comes in a wide variety of interesting flavours — from rhubarb and custard to apple crumble — and if the cherry bakewell range we tested is anything to go by, refuelling will be something you look forward to.
Science In Sport go isotonic energy gel variety pack, 60ml, box of 7 Best: Gel used by professionals The go isotonic energy gel by Science In Sport is one of the most recognised energy gels on the market and is used by everyone from Manchester United players to Tour de France champions.
Clif Bar bloks energy chews, box of 18 Best: Solid energy bar American brand Clif Bar is renowned for its energy bars, which are able to pack the equivalent of a meal into a tasty 68g slab. GU energy gels, 32g, box of 24 Best: Flavour If you want maximum flavour from your energy gel, then this offering from American brand Gu Energy is the way to go. Maurten gel , box of 12 Best: For simplicity While a lot of the above call themselves a gel, the gel from Danish brand Maurten is the closest we tested to a gelatin-like consistency.
Caffeine Bullet energy chews, 4 packets 16 chews Best: For a caffeine hit A lot of energy gels and bars go big on the carbohydrate content and add in some caffeine as a little perk. OTE energy gel, box of 20 Best: Naturally flavoured gel With its products used by the likes of the Brownlee brothers, Leeds-based OTE knows a thing or two about producing sports supplements for those at the top of their game.
Outdoor Provisions all natural energy nut butter, 32g, box of 16 Best: Nut butter Although it might appear to be a slightly out-there inclusion on a list of energy gels for running, this nut butter pouch by Outdoor Provisions has earned its spot.
The verdict: Energy gels With a seriously impressive amount of carbohydrates per serving and a flavour that actually tasted like it said on the packet, the Torq gel was the best energy gel for running that we tested. Voucher codes For the latest discounts on sports gear, try the links below: Sweaty Betty discount codes JD Sports discount codes MyProtein discount codes Whatever gel you opt for, carrying it on your route is easy with one of these running backpacks which work for racing, commuting, trails and even marathons.
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