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The Truth About Energy Gels for Running: Why Carbs Matter More Than the Brand for Marathons
- Ben Covington
- Jan 22
- 3 min read
Working in a local running retail store, I often see it: a customer standing in front of our "wall of nutrition," looking completely lost. When asked for help, they’ll say the same question: “So, which one of these is actually the best?”.
It’s easy to see why they’re overwhelmed. There are many, many, many brands out there today, and every single one of them claims to be the superior choice. Between the endless flavors and the different textures, the options are a lot to take in.
The good news is that choosing a gel isn't a life-or-death decision that will single-handedly decide if you smash a PB or end up in a portaloo at the 32km mark. Despite the flashy packaging, all gels share the same fundamental goal: they are a concentrated source of carbohydrates designed to be quickly absorbed and converted into glucose, to be used as a fuel source for your body to run.
Understanding Your Targets
We are seeing the elite end of the sport push the limits of carbohydrate intake. For instance, Joe Klecker reported consuming up to 175g of carbs per hour during his impressive 2:10 debut at the NYC Marathon.
While those numbers are headline-grabbing, the science gives the rest of us a more realistic starting point. For most endurance events lasting over 90 minutes at high intensity (think a solid effort, not just a casual jog), the general recommendation is to aim for 60–90g of carbohydrates per hour (Burke et al., 2011).
While 60–90g might not be "Klecker-level," it is a far more achievable target for most runners and still provides a massive performance advantage. It’s also important to remember that more is not always better. If you find during training that anything over 80g per hour causes GI distress and forces you to slow down, then that extra fuel clearly isn't an advantage! The goal is to find your own "sweet spot" through practice.
Dietitian's Tip: Look at the Label
To ensure you are meeting your fuelling goals, it is important to look beyond the branding on the front of the pack.
Always check the nutritional panel on the back of the sachet to see exactly how many grams of carbohydrates are in each gel. This allows you to do the math and ensure you're packing enough total grams for the duration of your event.
Choice and Convenience
While many brands use sophisticated marketing to highlight the benefits of their specific products, it is helpful to remember that the primary advantage of a commercial gel is the convenience factor.
The value lies in having a shelf-stable, pre-measured, and portable fuel source that is easy to consume while running or cycling. Because of this convenience, they have become a staple in most athletes' kits.
Interestingly, for those who prefer a "from-scratch" approach or are looking for a more budget-friendly alternative, you can actually create your own energy gels at home. By using a combination of maltodextrin, fructose, salt, and cordial for flavour, you can replicate the basic energy profile of many commercial products.
Finding What Works for You
At the end of the day, whether you choose a premium store-bought brand or a homemade version, the goal is consistent: providing your body with the fuel it needs to perform at its best. The "best" gel is ultimately the one that sits well in your stomach and fits seamlessly into your race-day logistics.
Resources
Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of sports sciences, 29 Suppl 1, S17–S27. https://doi.org/10.1080/02640414.2011.585473
dos Santos, L. C., de Moura Costa, C., de Moura, R. C., Silvino, V. O., dos Santos, M. A. P., & de Castro Amorim Serpa Brandão, A. (2025). Effects of carbohydrate supplementation on the performance of endurance athletes: A systematic review. Clinical Nutrition ESPEN, 68, 198–205. https://doi.org/10.1016/j.clnesp.2025.04.021
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