There are so many different types of fuel out there – so how do you know which one is right for you?
The best way to find the running snack products that will effectively fuel your run is basically trial and error. Pay attention to what you eat and keep a training journal so you know how your body reacted to each different brand and fuel type.
But you don’t have to just go in blind. We’ll provide you with a basic overview of the main types of running nutrition to help you find the right choice for you.
Energy gel can be tricky for a lot of people. For many athletes, they’re more of an ‘I guess I can tolerate it’ kind of thing. It’s very rare that we hear people saying they reach for gels and running nutrition as a go-to snack. Luckily, over the past few years companies like GU, Clif, and Honey Stinger have come out with some interesting flavors and new products to keep it fresh.
So what are energy gels like?
For most options, it’s just what it sounds like – gel. Consistency varies from brand to brand, but it typically lands somewhere in between the texture of a smoothie, pudding, and syrup. Flavors generally fall into two camps: The dessert-like vanilla/chocolate/coffee flavors and the fruity flavors.
And while gels used to dominate the running nutrition scene as the primary fuel source, brands have come a long way with different textures and products to appeal to more runners. Several of the most popular nutrition brands now have a wide variety of gels, chews, and other food options.
The Top Running Nutrition Brands
Here are some of the top nutrition brands you can find at Marathon Sports:
- Maurten
- GU
- NeverSecond
- Cadence
- Precision
- UCAN
- Skratch
- SIS
- Honey Stinger
- Huma
- Untapped
- Näak
- LMNT
- Nuun
- SaltStick
- Tailwind
Looking for a quick rundown of these brands and what you can expect? We’ll dive into some of the main nutrition categories to help you learn more about the taste, texture, and what to expect from each brand.
High-Carb Performance Fuel
For 60+ minute long runs and any athletes looking for a quick way to incorporate more carbohydrates, sodium, and other nutrients into their training
Maurten
Maurten gels have a thick, firm gel-like consistency due to its Hydrogel technology. It’s slightly sweet but not flavored, so it’s a great choice for anyone who hasn’t had luck with standard flavored gels.
Hydrogel is designed to be quickly and easily digested with fewer GI issues. With that, you can expect Maurten gels to go down and sit easier in your stomach than some alternative gel options.
And for runners and walkers who want a bit more sustenance and natural food texture, Maurten also offers solid energy bars.
Maurten bars are a bit more caloric and heavy than other options on this list, making them a great option for ultra runners or anyone else in it for the long haul.
Use these bars as a pre-race snack or during your run for a quick performance and energy boost.
GU
Gu gels have one of the thinnest consistency of the bunch and require no chewing. Dual fuels (malrodextrin and fructose) allow you to absorb more energy – all you have to do is shoot it and chase with water.
It comes in a small package, so it’s convenient and easy to carry. It also has one of the largest flavor assortments we carry, with a wide range of both caffeinated and non-caffeinated flavors. And for more GU fueling options, check out their hydrating, energy-dense chews.
NeverSecond
NeverSecond is one of the newest additions to our fuel line up, but the brand has quickly proven it’s one to watch. Their gels have an almost liquid-like texture, making them easy to get down during a long run or race day. The 2:1 maltodextrin-to-fructose blend allows for quick absorption. The gels can also go down with or without water for more convenience.
And if you want a complete fueling and hydration plan, NeverSecond has your back. They also have a convenient high-carb drink mix and endurance-focused energy bars.
Like Maurten bars, NeverSecond Fuel bars provide real food texture formulated to boost your performance. The carbohydrates and 2:1 glucose-to-fructose ratio make these bars fast acting and easy to digest, with long-lasting endurance.
Cadence
Cadence is designed around endurance and long run fuel and nutrition. The dual-carb gel helps the body process the carbs through two pathways instead of just one, delivering consistent energy and hydration with less digestive stress.
These neutral, liquid-like gels are perfect for anyone who wants to avoid ultra-sweet flavors. They’re unflavored and go down easily, making them ideal for any longer efforts. And with plenty of sodium, potassium, magnesium, and calcium these gels provide both lasting energy and hydration on extra hot days.
Precision
Another great option for reducing flavor fatigue? The PF 30 or PF 90 gels from Precision.
Like Cadence, these carb-focused gels have a thin, syrupy consistency that makes them easy to consume during a run. The 2:1 glucose-to-fructose ratio aids in carbohydrate uptake for quick-acting and long-lasting energy.
UCAN
UCAN Edge Energy Gels were created with endurance athletes in mind. Each gel boasts 75+ minutes of energy to help you reach the finish line of any run or race with less sugar crashes and fatigue.
The carbohydrates in UCAN gels are specifically formulated to reduce GI stress and keep blood sugar stable on runs. The steady-release design also works to gradually deliver energy, preventing you from crashing partway through your workout.
UCAN gels are more watery than other popular brands of gels, so many runners find it both easy to swallow and easy on the stomach. They also use a corn starch base, so you may also find them slightly starchy compared to other gels.
Skratch
Real fruit flavors, electrolytes, and a dual-carb formula deliver steady, consistent energy in Skratch energy chews.
The semi-solid chews are easy to eat during runs, even when you’re tired and out of breath. They’re also easy to digest and absorb quickly, providing you with a fast boost of energy. The bite-size design and convenient packaging also gives you more control over your fueling strategy, allowing you to consume as much or as little nutrition as you need to keep you going on a run.
SIS
As the world’s first isotonic gel, SIS energy gels are built to deliver carbs and hydration that matches your body’s natural balance, allowing for steady energy that helps you keep up your pace and effort for longer.
The single-source carbohydrate is designed for rapid digestion, so you don’t have to worry about consuming the gels with extra water. The liquid texture helps it go down smooth, without any sticky texture or strong, overpowering flavor.
Natural / Whole-Food Leaning Brands
For runners who prioritize ingredient quality and flavor while maximizing carb intake
Honey Stinger
The sweetest gels of the bunch. We appreciate that the main ingredients are honey and tapioca – a little more natural than some alternative gels. The consistency is closer to honey as well, and just a little thinner than GU, so it’s pretty easy to take down mid-run.
While we’re a big fan of Honey Stinger’s natural, honey-based gels, the brand’s waffles are a fantastic alternative to anyone who wants a bit more substance to their mid-run nutrition.
These chewy waffles boast enough sodium and carbohydrates to keep you moving forward, without the sticky texture that deters lots of athletes from traditional gels.
And if you’re looking for a candy-like texture, Honey Stinger Energy Chews might be the right choice for you. These fruit chews have a honey and tapioca base, with lots of easy-to-digest fruit flavor options.
Huma
Made with fruit puree, Huma has a more natural texture and flavor. We find most flavors simply taste like mashed up fruit, so it’s a good choice for runners who haven’t enjoyed traditional gels. The gels also include chia seeds, giving it a thicker, less watery texture.
Huma is centered around real foods, and the gels have natural ingredients that your body recognizes. And because the carbs come from real foods, they’re easier on the stomach and tend to create less GI distress.
Untapped
Who wouldn’t want their energy and electrolytes delivered in a pure maple syrup shot? Untapped delivers exactly that, with real Vermont maple syrup balanced with electrolytes.
Unsurprisingly, these gels are sweeter than most other gels you can find today. They also have a thin, syrup-like texture that makes them easy (and delicious!) to eat while on the move.
If you want a bit more chew to your fuel, Untapped also offers a tasty waffle with pure maple syrup for an all-natural energy boost.
Näak
Näak was founded with the goal of providing athletes with efficient, sustainable fuel that won’t cause stomach distress or sugar crashes. As a result, the brand’s products are great for anyone looking for sustainable energy with complete, well-balanced nutrition.
The Energy Puree has an almost baby food or applesauce-like texture that, while thicker than many options on this list, is easy to get down during workouts or long runs. The blend of carbs, electrolytes, and protein helps reduce fatigue, cramping, and dehydration, so you can enjoy long-lasting energy without the crash.
The brand also has a wide range of energy bars and drink mixes for complete nutrition, no matter your preferences or where your workouts take you.
Electrolyte-First Products
Not necessarily gels, but often paired with them. Best for summer training, marathon hydration strategies, or anyone on long-haul runs or hikes.
Also ideal for trails and ultra runners, when you need more than just water to stay hydrated.
LMNT
During hot summer runs when you sweat more than usual, or if you have particularly salty sweat, it’s crucial that you replenish the sodium and potassium lost from sweating. This is where LMNT drink mix comes into play.
LMNT drink mix has 1000 mg of sodium and 200 mg of potassium, so you can feel confident you’re getting all the minerals you need to keep moving and feel your best. All LMNT drink mixes are also completely sugar-free to help you avoid a dreaded sugar crash mid-workout.
Nuun
Nuun is one of the most well-known electrolyte options around. The tablets quickly dissolve in water and provide the vitamins and electrolytes you need to stay hydrated through every step of your run.
While you can bring Nuun with you on runs, it’s also a great option for pre-run hydration and post-run recovery. The tablets are tasty as well as hydrating, so when you dissolve them in 16 oz of water, it’s simple to incorporate into any part of your day.
SaltStick
When you need fast-acting hydration, SaltStick Fastchews are the way to go. These tablets provide necessary sodium, potassium, calcium, and magnesium to rebalance your electrolytes and reduce cramping, heat stress, and more.
These chewable tablets can be easier and more convenient for many athletes, as they don’t require mixing with any water. You simply chew the natural, organic tablets and enjoy rapid absorption.
Not only are these one of the most convenient ways to replenish electrolytes, but our team finds they’re also one of the best tasting, easiest-to-digest options available. You can even take them in the form of fast-acting electrolyte capsules.
Tailwind
Tailwind has a huge variety of drink mixes designed to keep you feeling your best, from high carb fuel to protein-dense recovery mix. If you’re looking for fast hydration and electrolyte replenishment, we suggest the Tailwind Rapid Hydration drink mix.
This drink mix hydrates faster than water, offering a blend of electrolytes lost in sweat as well as Vitamin C to boost energy. It has a light, clean taste with just a touch of cane sugar to prevent a lingering, sickly-sweet or salty aftertaste.
Nutrition FAQ: Basics of Fueling to Avoid a Mid-Run Crash
How Should I Take Fuel?
Have you ever heard the advice, ‘if you wait until you’re thirsty to drink water, it’s too late’? Same idea. You want to make sure your muscles never get to a point that they are hungry during your race, because it’s really hard to dig yourself out of that hole.
The general rule of thumb is to take your first gel about 45-60 minutes in, and then take one every 45 minutes after that (we’re going under the assumption here that you have eaten a quality breakfast about 90 minutes before the race).
However, when deciding what type of fuel works for you, this timing is going to look very different. As you practice your fueling and test out new products, we suggest trying them towards the end of your runs. You don’t want to be stuck miles from home if a gel or chew isn’t sitting right in your stomach.
And while some products you can take with or without water, the best plan is to fuel and hydrate at the same time. It will help simple sugars absorb into the bloodstream more quickly. And DON’T take them with a sports drink – this is way too much sugar for the body to handle at once.
Do I Even Need Fuel for my Runs?
The short answer is yes, at some point or another most runners will likely need to fuel during their runs.
Generally, for runs under 60 minutes, you don’t need to bring fuel. However, on hot days, you’ll lose more sodium and electrolytes through sweat. During warmer months, you may want to consider bringing some electrolytes with you, even on shorter runs.
Once you pass that 60 minute mark, athletes will generally benefit from fuel. Your body only has so much energy and carbohydrates in reserve, and when this supply is depleted, your performance will be impacted and muscles will feel tired and drained.
During long runs or long distance race days, we would 100% suggest a fueling strategy to get you to that finish line without crashing.
Are Gels and Food Hard to Digest While Running?
One of the biggest concerns for new runners learning about fuel is stomach and digestive issues. And while products are designed to be easy to digest and absorb, not every product works for every runner.
There’s a lot of trial and error while finding the right fueling strategy to learn what agrees with your stomach. Test out different nutrition products throughout your training cycle to decide what will work best for you. And most importantly – don’t use anything new on race day.
Should I Buy Caffeinated or Non-Caffeinated Fuel?
Most nutrition brands have both caffeinated and non-caffeinated fueling options. And when it comes down to choosing between them, it’s based almost entirely on personal preference and needs.
Caffeine can provide a mental boost that reduces fatigue and can help runners push through mental blocks. If you skip your morning coffee on race day, you may find a caffeine boost helpful towards the end of your race or long run.
With that being said, caffeine, especially during runs, isn’t for everyone. It can be harder on the stomach or lead to an elevated heart rate. If you’re more sensitive to stomach distress, you may want to start with non-caffeinated fuel and, if you need a boost, slowly introduce some caffeine later on in your runs.
The Finish Line: Final Thoughts on Running Nutrition
When you first start your running journey, you don’t need to worry too much about fueling and nutrition. But as you build up mileage and start to exceed 45 minutes on runs, it’s important to start thinking about how you’re fueling your body for the best possible performance.
Finding the fuel that works for you isn’t always easy. It can take some experimenting until you find the brands and products that work best for you.
And if you have any questions about fueling, our team at Marathon Sports is always here to help. We can walk you through the options and help you put together a successful fueling strategy so you can reach that finish line and achieve your goals on race day.
