Running Gels for Beginners

Energy gels are basically portable carbohydrates designed to give you fast fuel during longer or harder runs. They’re and easy way to keep blood sugar stable, delay fatigue, and avoid the classic “bonk” when glycogen stores run low. That said, they're also not a strict requirement. There are many ways to fuel for running, and gels are just one option that you can experiment with to see if they work for you.

When runners usually use gels

A good rule of thumb:

• Under 60 minutes: usually not needed unless fasted, very intense, or racing hard

• 60–90 minutes: optional, but can help performance

• 90+ minutes: often useful and sometimes game-changing

• Half marathon / marathon / ultras: commonly part of race strategy

Sports nutrition guidance for endurance events often targets 30–60 g carbs/hour, and some trained athletes tolerate up to 90 g/hour using mixed carb sources like glucose + fructose.

What to look for in a gel

1. Carb amount per packet

Most gels provide 20–30 g carbs, though some high-carb options go to 40–50 g.

• Lower carb = easier to start with

• Higher carb = fewer packets to carry

  
  

2. Texture / thickness

This matters more than people think.

• Thin / watery: easier while breathing hard

• Thick / syrupy: can feel sticky, often better with water

• Jelly-like: some runners love it, some hate it

  
  

3. Water needs

Some gels are concentrated and best with water. Some are “isotonic” and easier to take solo.

4. Sodium / electrolytes

Helpful for long runs, hot weather, heavy sweaters.

5. Caffeine

Useful late-race or for performance boost, but should be tested in training first. Can provide a small but meaningful boost in performance (2-4%), increase time to exhaustion and lower perceived effort (RPE) However, caffeine can also mask fatigue which may be helpful during a race, but in training, it can push you beyond recovery capacity and increase injury risk if overused. When consumed after 12pm, it will also effect sleep quality (even if subjectively you 'feel' like caffeine doesn't affect your sleep, the science says otherwise.) This will negatively impact your recovery, meaning your progress will be hampered as your body won't be fully adapting to training.

Beginner-friendly starting strategy

If you’re new to gels:

1. Start on a long run, not race day

2. Take first gel around 35–45 min into run

3. Continue every 30–45 min depending on pace/run length

4. Wash with water if needed

5. Practice while running at effort

   
   

Common mistakes runners make:

• Waiting until exhausted to fuel

• Taking too much at once

• Trying new brands on race day

• Ignoring hydration

• Assuming GI issues mean “gels don’t work” (sometimes it’s timing, dose, or brand)

  
  

My honest coaching take

Most recreational runners don’t need the “best” gel. They need:

• enough carbs overall

• practiced race fueling

• something they’ll actually tolerate

• consistency

The perfect gel that stays in your pocket isn’t as good as the decent gel you reliably use.

Gels also won't make any noticable impact on performance if you haven't got the daily basics of your diet nailed down. Focus on overall calorie intake, hitting fibre and protein goals, and and generally healthy diet first. The boring basics of a good foundation will get your further than any 'tweaking' strategies like gels or supplements. For a guideline on the daily basics, download my free Fuelling Checklist - Strong, Energized, and Ready,

How to Read a Running Gel Label

Most ingredient lists look more dramatic than they are. Many ingredients are simply there to fuel you, help the texture, improve taste, or keep the product shelf-stable.

The best gel is not the fanciest one. It’s the one that gives you usable carbs, sits well in your stomach, and you’ll actually take when it matters.

1. Fuel Ingredients (Most Important)

These provide the energy your muscles use during long or hard efforts.

Maltodextrin

Fast-digesting carbohydrate. Very common because it gives energy without being overly sweet.

Fructose

Uses a different absorption pathway than glucose, which can help absorb more carbs per hour.

Glucose / Dextrose

Quick energy source.

Sucrose

Table sugar (glucose + fructose).

Key takeaway

For performance, carbs matter more than “superfood” add-ons.

2. Taste Ingredients

These make gels more palatable when you’re already working hard.

Citric Acid

Adds tartness and cuts sweetness.

Malic Acid

Often gives a smoother fruit-like tang (common in apple/berry flavors).

Flavor matters more than people think. If you hate the taste by hour two, it’s not the right gel for you.

3. Texture Ingredients

These create the consistency of gels or keep drinks mixed properly.

Gellan Gum

Xanthan Gum

Pectin

Usually there for texture, not performance.

Some runners love thick gels, some prefer thinner ones. Texture can make or break tolerance.

4. Electrolytes

Helpful especially in heat, long runs, or heavy sweaters.

Sodium Citrate

Source of sodium.

Potassium Citrate

Source of potassium.

Sodium is usually the most important electrolyte for endurance runners.

5. Add-On Ingredients

Caffeine

Can lower perceived effort. See notes above under 'what to look for'.

Taurine

May support cell function/hydration. Usually minor.

Beta-Alanine

More useful for repeated hard efforts (high-intensity) than typical endurance runs. Less relevant in gels.

Key takeaway

Extras can help, but they don’t replace good fueling. Carb content matters most.

What runners often overthink

• Fancy ingredients

• “Natural” marketing

• Tiny amounts of vitamins

• Buzzwords on the front label

  
  

What runners should focus on

• Carbs per packet

• How often to take it

• Taste

• Gut comfort

• Water needs

• Caffeine if desired

Trailhead rule of thumb

If it helps you fuel consistently, feels good in your stomach, and supports your run, it’s a good option.

Your gut is trainable. Practice your fueling in training, not on race day.