Running Energy Gels
Check out our running energy gels for a super-convenient way to boost your carbohydrate intake during prolonged endurance exercise. They can be consumed on the go, so you barely have to stop training!
Shop Running Energy Gels at Myprotein
When you're pushing through miles and need quick fuel, running energy gels deliver concentrated carbohydrates in a portable, easy-to-consume format. These gels are designed for runners who need rapid energy replenishment during training sessions and races without the bulk or digestion demands of solid food.
Formulated to work when your body needs it most, energy gels typically combine fast-acting carbohydrates with electrolytes to support hydration during prolonged activity. The convenient sachets slip into your running belt or pocket, giving you fuel exactly when you need it without breaking stride.
Who These Are For
Distance runners tackling half marathons, marathons, and ultra events rely on energy gels to maintain performance when glycogen stores run low. These portable fuel sources suit anyone running for longer than 60-90 minutes, where your body's natural energy reserves start to deplete.
Trail runners, park runners aiming for PBs, and endurance athletes training for events all benefit from having quick-access carbohydrates on hand. Whether you're a seasoned marathon veteran or building up your long run distance, energy gels provide a practical solution for mid-run fuelling without the need to carry bulky snacks.
When to Use Running Energy Gels
Most runners consume their first gel around 45-60 minutes into a run, then continue taking one every 30-45 minutes depending on intensity and individual needs. This timing helps maintain steady energy levels before you feel that familiar wall approaching.
During races, plan your gel consumption around water stations so you can wash down the concentrated carbohydrate with fluids. Training runs offer the perfect opportunity to test different gels and timing strategies, helping you develop a fuelling plan that works for your body before race day arrives.
Running Energy Gels Benefits
Rapid Carbohydrate Delivery
Energy gels provide concentrated carbohydrates in a format that's quickly absorbed, making them ideal when you need fuel fast. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise1, helping you sustain your pace through those challenging final miles.
Convenient Mid-Run Fuelling
The compact sachet design means you can carry multiple gels without adding significant weight or bulk to your running kit. Tear open, consume, and keep moving without the need to slow down or stop, making them perfect for race situations where every second counts.
Enhanced Hydration Support
Many energy gels include electrolytes alongside carbohydrates. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise2, which becomes particularly important during longer efforts when both fuel and hydration status matter.
Supports Glycogen Recovery
Post-run consumption can be part of your recovery strategy. Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle3, helping you bounce back faster between training sessions.
Popular Picks
Looking for comprehensive endurance fuel? THE Energy Gel | Carbohydrate & Electrolyte Gel - Combines carbohydrates with electrolytes in a convenient gel format, designed specifically for endurance athletes who need reliable fuel during long runs.
Need a pre-run boost? THE Pre Workout Gel - Formulated for consumption before your run begins, this gel provides the energy foundation you need to start strong and maintain intensity from the first mile.
Want straightforward energy delivery? Energy Gel - A no-nonsense approach to mid-run fuelling that delivers concentrated carbohydrates when you need them, available in multiple flavours to keep your taste buds engaged during long efforts.
Prefer to chew your fuel? THE Energy Chew | Carbohydrate Bar - Offers the same quick-acting carbohydrates in chewable form, ideal for runners who prefer the texture and satisfaction of chewing rather than swallowing gel.
Training for functional fitness events? THE Energy Gel - HYROX - Specifically developed for the demands of HYROX and similar high-intensity endurance competitions, providing fuel that matches the unique demands of mixed training modalities.
FAQs
What are running energy gels?
Running energy gels are concentrated carbohydrate supplements packaged in portable sachets, designed to provide quick fuel during endurance activities. They typically contain simple and complex carbohydrates alongside electrolytes like sodium and potassium.
The gel consistency makes them easy to consume on the move without chewing, and most runners can digest them more easily than solid foods during intense exercise.
How do energy gels differ from energy drinks or bars?
Energy gels offer higher carbohydrate concentration in a smaller volume compared to sports drinks, meaning you get more fuel without consuming large amounts of liquid. They're more portable than energy bars and require no chewing, making them faster to consume mid-stride.
Bars provide longer-lasting energy release and can feel more satisfying, whilst drinks deliver simultaneous hydration. Gels sit in the middle, offering concentrated fuel that's absorbed quickly without the bulk of solid food.
When should I take an energy gel during a run?
Most runners take their first gel around 45-60 minutes into a run, before energy levels drop significantly. After that, consuming a gel every 30-45 minutes helps maintain consistent carbohydrate availability throughout longer efforts.
Individual needs vary based on pace, body weight, and metabolism, so experiment during training runs to find your optimal timing. Always practice your fuelling strategy before race day to avoid any digestive surprises.
How many energy gels should I take during a marathon?
Marathon runners typically consume 3-5 gels depending on their pace and how their body responds to mid-run fuelling. A common strategy involves taking one gel every 5-6 miles, though faster runners might need more frequent fuelling whilst slower paces might require less.
Your training runs should help you determine your personal requirements. Track how you feel at different fuelling frequencies and adjust accordingly to find what keeps your energy steady without causing stomach issues.
Do I need to drink water with energy gels?
Taking water with your gel helps dilute the concentrated carbohydrates and makes them easier to digest. Most runners aim to consume 100-200ml of water alongside each gel, which also supports overall hydration during the run.
Plan your gel consumption to coincide with water stations during races, or carry a small bottle if you're taking gels during training runs. The combination of gel and water tends to sit better than gel alone for most runners.
Can I use energy gels for activities other than running?
Energy gels work well for any endurance activity lasting over an hour, including cycling, triathlon, hiking, and cross-country skiing. They're equally useful for team sport athletes during tournaments when quick fuel between games makes a difference.
The key is prolonged activity where your glycogen stores become depleted. Shorter, high-intensity sessions typically don't require mid-exercise fuelling, though some athletes prefer a gel before particularly demanding workouts.
What's the difference between caffeine and non-caffeine gels?
Caffeine-containing gels combine carbohydrate fuel with the stimulant effects of caffeine, which many runners use strategically during the latter stages of races for an additional mental lift. Non-caffeine versions provide pure carbohydrate fuel without any stimulant component.
Most runners stick to non-caffeine gels for the majority of their fuelling, potentially using one caffeinated gel later in a race if they want that extra kick. Sensitivity to caffeine varies, so test any caffeinated products during training before using them in competition.
Who developed these running energy gel products?
Myprotein's expert nutritionists developed these energy gels, combining sports nutrition science with practical feedback from endurance athletes. The formulations focus on delivering effective carbohydrate and electrolyte combinations in formats that work for real running conditions.
How should I store my energy gels?
Store energy gels in a cool, dry place away from direct sunlight. They're shelf-stable and don't require refrigeration, making them easy to keep in your gym bag or running kit.
During hot weather, gels can become quite runny, whilst cold conditions make them thicker and harder to squeeze out. Some runners warm gels in their hands before consuming them on winter runs, or keep them in inside pockets where body heat maintains a more liquid consistency.
Are running energy gels tested for banned substances?
Many Myprotein products are Informed Sport certified, meaning they've been tested for banned substances and are safe for athletes competing under anti-doping regulations. Check individual product pages for specific certification details.
This certification provides peace of mind for competitive athletes who need to ensure their supplements meet strict testing standards, whilst recreational runners can focus simply on the performance benefits the gels provide.
1. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise.
2. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise.
3. Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle.