Energy gels: when to take them and how to carry them

An energy gel is a small, pocket-sized serving of fast carbohydrates you take before and during long runs, so your legs and brain have something to burn once your own stores run low. If your runs are stretching past an hour, or you've ever hit "the wall" halfway through a long run, gels are worth learning. Timing them matters as much as choosing the right shoes. Our nutrition wall at Foveō Running in Courtenay, BC is built around three gel families: GU Energy Original Energy Gel, Maurten Gel 100 and Precision Fuel & Hydration PF Gel.

Why do runners use energy gels?

Energy gels top up the carbohydrate your body burns while you run. When you run, your body primarily burns glycogen stored in your muscles. On runs longer than about 60 minutes, those stores start to run dry. A gel gives you a concentrated serving of simple carbohydrates that reach your bloodstream quickly, so your brain and muscles get the spark they need to keep moving.

When should you take an energy gel?

Before you start, then regularly through the run, following the brand's guidance on the packet. Each brand gives its own timing, and practising your plan on training runs is the best way to see what works for you.

• GU Original Energy Gel: GU's own advice is one about five minutes before you start, then one every 20–30 minutes once you're past the hour, always with water.
• Maurten Gel 100: Maurten's own advice is one before the start to top up, then use them through training and racing. Nibble small bites or let it sit on your tongue; it needs no water to wash it down.
• Precision Fuel & Hydration PF Gel: take a serving whenever your plan calls for it. PF Gel carries no electrolytes, so Precision Fuel & Hydration says to take it with water or an electrolyte drink.

Which energy gel should you choose?

The one your stomach agrees with. Not all guts are created equal: some runners love the flavour variety of GU Original, others prefer the plain, firm texture of Maurten Gel 100, and others want the exact carb count on the front of a PF Gel.

Nutrition figures from GU, Maurten and Precision Fuel & Hydration.

GU Original Energy Gel is the classic. GU has made it since 1993, with maltodextrin and fructose for two carb types plus electrolytes and amino acids. The flavour list runs from Salted Caramel to Sour Peach, so flavour fatigue is less of a problem.

Maurten Gel 100 is the plain, firm one. Maurten's Hydrogel Technology wraps glucose and fructose in an actual gel rather than a syrup. Maurten pitches it to anyone whose stomach has argued with syrupy gels before, and many runners find it easier going. Maurten Gel 160 is the same recipe in a bigger serving.

Precision Fuel & Hydration PF Gel takes the guesswork out. The carb number is printed right on the front: a PF 30 holds 30 g of carbs, and the PF 90 resealable pouch holds three PF 30s' worth. The mild Original flavour is designed for long efforts when sweet, sticky gels start to wear thin.

Caffeinated gels are for the second half. Save caffeine for the second half of your run or race, or for a particularly gruelling climb, when fatigue starts to bite. Both GU and Precision Fuel & Hydration pitch their caffeinated gels for the back half of a hard effort. Our caffeinated options include the PF Gel w/Caffeine, Maurten Gel 100 Caf 100, most GU Roctane flavours and several GU Original flavours, such as Espresso Love and Salted Caramel.

How do you carry gels on a run?

A running belt is the simplest way to carry gels. Shorts have small pockets, but where do you put five gels? Belts are light and carry just enough for sunny road runs and fast trail loops.

Specs from Naked, Raide Research and Nathan.

The Naked Running Band is the minimalist choice. It's a stretchy, breathable mesh band that sits flat against your waist. For its weight it carries a lot: multiple flasks plus gels, bars, sunglasses and a headlamp.

The Nathan Peak Waist Pack suits a more traditional fit. It has a quick-adjust belt, an angled bottle holder, an expandable zippered pocket for your phone and keys and an external shock cord.

The Raide Research belts carry more. The UL 1L is Raide's everyday trainer, and the LF 2L carries enough to replace a vest on most runs. It also comes as the Norda x Raide LF 2L Running Belt, whose front pocket splits into compartments for gels.

Who needs energy gels, and who can skip them?

Gels are for runners heading out for longer than about an hour: half and full marathon training, long trail days and race day. For shorter runs, most runners can skip them.

• Good fit: weekend long runs, races from the half marathon up, and anyone who fades late in long efforts.
• Skip gels if: your runs are under an hour, or you can't get on with the texture. Chews are the alternative: GU Energy Chews come in bite-size pieces, and the PF 30 Chew gives you the same carbs per packet as a PF 30 Gel.

Energy gels: quick questions

Do I need water with an energy gel?
GU recommends water with its gels, and PF Gel has no electrolytes, so take it with water or an electrolyte drink. Maurten Gel 100 needs no water.

When should I take a caffeinated gel?
Save it for the second half of a long run or race, when fatigue starts to bite. GU and Precision Fuel & Hydration both pitch their caffeinated gels for the back half of a hard effort.

How do I find the right gel?
Practise. Your gut can be trained, so use your weekend long runs to test brands, flavours and how you carry them. By race day, your plan should be second nature.

Ready to find your flavour? Stop by and browse our nutrition wall, or shop GU Original, Maurten Gel 100 and PF Gel online.