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ULTRA RUNNING ENERGY GELS

Energy gels provide a compact source of carbohydrate for running, with differences in carbohydrate and calories, sodium, consistency, caffeine, weight and packet size. Thicker concentrated gels are generally smaller and lighter to carry, while more liquid gels are larger and heavier but easier to consume without taking water at the same time.

Taste and texture matter over distance. Try different gels in training to find flavours and consistencies you are happy to keep eating, and check the caffeine content when combining gels with coffee, cola or other caffeinated nutrition.

Need help choosing? See our energy gels guide ›

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GU Energy Gels: Strawberry Banana

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 100 · Sodium: 55mg
Caffeine: None · Serving weight: 32g

Price: £2.10

GU Energy Gels: Raspberry Lemonade

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 100 · Sodium: 55mg
Caffeine: None · Serving weight: 32g

Price: £2.10

GU Energy Gels: Lemon Sublime

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 100 · Sodium: 55mg
Caffeine: None · Serving weight: 32g

Price: £2.10

GU Energy Gels: Campfire S'mores

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 22g · Calories: 100 · Sodium: 60mg
Caffeine: None · Serving weight: 32g

Price: £2.10

GU Energy Gels: Salted Caramel

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 22g · Calories: 100 · Sodium: 125mg
Caffeine: 20mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Salted Watermelon

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 100 · Sodium: 125mg
Caffeine: 20mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Mandarin Orange

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 100 · Sodium: 60mg
Caffeine: 20mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Tri-Berry

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 100 · Sodium: 55mg
Caffeine: 20mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Vanilla Bean

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 22g · Calories: 100 · Sodium: 60mg
Caffeine: 20mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Chocolate Outrage

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 50mg
Caffeine: 20mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Cola Me Happy

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 22g · Calories: 100 · Sodium: 60mg
Caffeine: 40mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Jet Blackberry

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 22g · Calories: 100 · Sodium: 55mg
Caffeine: 40mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Espresso Love

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 100 · Sodium: 60mg
Caffeine: 40mg · Serving weight: 32g

Price: £2.10

GU Energy Gels: Caramel Macchiato

Thicker-consistency gel with electrolytes and 450mg amino acids.
Carbohydrate: 22g · Calories: 100 · Sodium: 60mg
Caffeine: 40mg · Serving weight: 32g

Price: £2.10

Torq Energy Gels: Orange & Banana

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 28g · Calories: 113 · Sodium: 49mg
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Strawberry Yoghurt

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 29g · Calories: 115 · Sodium: 49mg
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Black Cherry Yoghurt

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 28g · Calories: 113 · Sodium: 49mg
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Rhubarb & Custard

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 29g · Calories: 114 · Sodium: 49mg
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Raspberry Ripple

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 29g · Calories: 114 · Sodium: 49mg
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Apple Crumble

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 29g · Calories: 114 · Sodium: 49mg
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Lemon Drizzle

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 28g · Calories: 114 · Sodium: 49mg
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Cherry Bakewell

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 29g · Calories: 114 · Sodium: 49mg
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Naked Flavourless

Unflavoured 2:1 maltodextrin:fructose gel without added electrolytes.
Carbohydrate: 29g · Calories: 114 · Sodium: No added sodium
Caffeine: None · Serving weight: 45g

Price: £2.15

Torq Energy Gels: Cola Caffeine (with Guarana)

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 29g · Calories: 116 · Sodium: 49mg
Caffeine: 89mg · Serving weight: 45g

Price: £2.35

Torq Energy Gels: Banoffee (with Guarana)

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 28g · Calories: 114 · Sodium: 49mg
Caffeine: 89mg · Serving weight: 45g

Price: £2.35

Torq Energy Gels: Forest Fruits (with Guarana)

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 28g · Calories: 113 · Sodium: 49mg
Caffeine: 89mg · Serving weight: 45g

Price: £2.35

Torq Energy Gels: Caramel Latte (with Guarana)

Light, syrupy 2:1 maltodextrin:fructose gel with five electrolytes.
Carbohydrate: 29g · Calories: 114 · Sodium: 49mg
Caffeine: 89mg · Serving weight: 45g

Price: £2.35

GU Liquid Energy Gels: Strawberry Banana

Drinkable liquid gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 95 · Sodium: 75mg
Caffeine: None · Serving weight: 60g

Price: £2.10

GU Liquid Energy Gels: Lemonade

Drinkable liquid gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 95 · Sodium: 75mg
Caffeine: None · Serving weight: 60g

Price: £2.10

GU Liquid Energy Gels: Orange

Drinkable liquid gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 95 · Sodium: 75mg
Caffeine: 20mg · Serving weight: 60g

Price: £2.10

GU Liquid Energy Gels: Coffee

Drinkable liquid gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 95 · Sodium: 75mg
Caffeine: 40mg · Serving weight: 60g

Price: £2.10

GU Liquid Energy Gels: Cola

Drinkable liquid gel with electrolytes and 450mg amino acids.
Carbohydrate: 23g · Calories: 95 · Sodium: 75mg
Caffeine: 40mg · Serving weight: 60g

Price: £2.10

GU Roctane Energy Gels: Strawberry Kiwi

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 125mg
Caffeine: None · Serving weight: 32g

Price: £3.25

GU Roctane Energy Gels: Lemonade

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 180mg
Caffeine: None · Serving weight: 32g

Price: £3.25

GU Roctane Energy Gels: Cherry Lime

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 125mg
Caffeine: 35mg · Serving weight: 32g

Price: £3.25

GU Roctane Energy Gels: Vanilla Orange

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 125mg
Caffeine: 35mg · Serving weight: 32g

Price: £3.25

GU Roctane Energy Gels: Blueberry Pomegranate

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 125mg
Caffeine: 35mg · Serving weight: 32g

Price: £3.25

GU Roctane Energy Gels: Chocolate Coconut

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 125mg
Caffeine: 35mg · Serving weight: 32g

Price: £3.25

GU Roctane Energy Gels: Sea Salt Chocolate

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 180mg
Caffeine: 35mg · Serving weight: 32g

Price: £3.25

GU Roctane Energy Gels: Salted Lime

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 190mg
Caffeine: 35mg · Serving weight: 32g

Price: £3.25

GU Roctane Energy Gels: Cold Brew Coffee

Thicker-consistency gel with higher electrolytes and 1,425mg amino acids.
Carbohydrate: 21g · Calories: 100 · Sodium: 125mg
Caffeine: 70mg · Serving weight: 32g

Price: £3.25


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Running energy gels guide

Energy gels provide carbohydrate in a compact, easy-to-carry form. The main differences are how much carbohydrate and energy they provide, their sodium content, consistency and weight, whether they contain caffeine, and how they taste.

What is the difference between concentrated and liquid energy gels?

Concentrated gels are generally smaller and lighter, making them efficient when carrying several in a vest, belt or pockets. Their thicker consistency may mean taking some water at the same time.

More liquid gels contain more fluid, so the packets are generally larger and heavier. The benefit is that they can be consumed without taking water at the same time, giving you more flexibility over when you take one. Neither format is inherently better: if you already carry water throughout an ultra, the smaller size and lower weight of concentrated gels can be particularly useful.

Should I compare carbohydrate or calories?

Both are useful. Carbohydrate shows how much carbohydrate the gel provides, while calories give a familiar indication of its overall energy content.

Do not assume every gel provides the same amount simply because the packets look similar. Comparing the amount in the portion you will actually eat makes it easier to understand the differences between products.

Does energy gel weight matter?

It can when you are carrying several. A few extra grams may be insignificant for one gel, but the difference between smaller concentrated gels and larger liquid gels becomes more noticeable when carrying enough for several hours.

Also consider packet shape and bulk. A long, slim sachet may fit a pocket differently from a shorter, wider one, and used wrappers still need to be carried until they can be disposed of appropriately.

How important are flavour and consistency?

Very. Nutritional specifications are only useful if you are happy consuming the product. Some runners prefer a thick gel that can almost be chewed, while others prefer a more liquid consistency. Sweetness and flavour also vary considerably.

Test gels during training and establish flavours and consistencies that work for you. There is no need to continually change flavours if you have a few favourites you are happy to keep using.

Using energy gels in an ultra

Gels can be a convenient way to take carbohydrate while moving, but they do not have to provide all of your race nutrition. How much you use them can change with pace, race duration, appetite, stomach tolerance and the other food and drink available.

Should I choose caffeinated energy gels?

Caffeine is optional, and caffeinated gels vary considerably in how much they contain. Compare the caffeine amount in milligrams rather than simply looking for the word "caffeinated".

Caffeinated gels provide another way of consuming caffeine during long events, including periods when maintaining alertness becomes more difficult. Consider caffeine from all sources, including coffee, cola, drinks, chews and other nutrition, and test your approach in training.

Can I fuel an entire ultra with energy gels?

Some runners tolerate gels extremely well, but many prefer to combine them with other foods as an ultra progresses. Gels can be particularly convenient when you want carbohydrate quickly without carrying or eating more substantial food.

There is no need for gels to provide all of your race nutrition. How well you tolerate them can change over many hours, so practise your intended fuelling approach in training rather than relying on an unfamiliar strategy on race day.

Do different carbohydrate formulations matter?

Gels use different carbohydrate sources and combinations. The formulation can affect characteristics such as carbohydrate concentration, taste and consistency, but there is no single gel formulation that suits everyone.

Rather than choosing solely from the ingredient list, test different products in training and consider how well you tolerate them alongside the rest of your planned food and drink.

What should I look for when choosing an energy gel?

Start with the practical differences that affect how you will actually use it: carbohydrate and calories, sodium, consistency, weight and packet size, caffeine content and flavour.

Then consider the formulation and other nutritional information. For longer events especially, a gel that tastes good, sits comfortably and is easy to carry and consume can be more useful than choosing purely from one nutritional figure.