The Best Energy Gels

When you’re on the home stretch of a grueling marathon or bike ride, it can seem like you can’t get carbs into those muscles fast enough — not that the sports nutrition industry hasn’t tried. From protein bars to energy drinks, you can take your pick of delivery systems. But if you’re talking sheer power in the smallest package? There might be no better way to get a quick boost than energy gels.

Everything about energy gels is made for long-term exercise. Even the most sedentary types might substitute a protein bar for breakfast if they’re in a hurry, but gels are made to fill up your tank without filling up your stomach. They’re portable packets of viscous juice, loaded with sugars and/or electrolytes that you can down without breaking a stride. The ingredients vary widely, but lets break down some of the common ones so you can choose the right gel for your workout.

Whatever energy gel you choose, it’s a good bet that it will contain a lot of simple sugars. That’s why they’re a particular favorite of runners or cyclists: The body can quickly turn simple sugars into carbohydrates, which are exactly what you need once your internal stores run dry due to prolonged exercise. Glucose and fructose are some common sources of sugar, and ones that your muscles can convert in a jiffy. Dextrose or maltodextrin might also be on the ingredient list of a good energy gel, as will other natural sources like honey.

Many energy gels also contain electrolytes, which may not be as important during a marathon but are still vital. While the blanket term “electrolytes” may evoke some synthetic rocket fuel that you find in a sports drink, they’re actually a catch-all for the minerals that your body uses to facilitate muscle contractions (among other things). Lose too many of them through sweat, and you can end up with cramps or worse. Electrolyte-fortified energy gels can help with that, but take care that you don’t overdo it — especially if you’re hydrating with energy drinks that also contain them.

Caffeine is another common ingredient in energy gels, and it can be a lifesaver if you’re hitting a wall during those last few miles of a run. Don’t overdo it, though. Too much caffeine can give you heart palpitations or anxiety, and that’s the last thing you need when you’re trying to stay focused.

If you’ve got gluten sensitivities or allergies, you’ll want to double check the ingredient list before you buy. You don’t want to test your body’s immune system when it’s already taxed, after all. And finally, don’t discount the importance of taste and consistency. It’s crucial that those energy gels go down easy, and some thicker gels may need to be taken with water.

• How you take energy gels can be even more important than what kind you choose. Every person will process the sugar in these gels differently, so you’ll want to try them out on your daily run before you start using them in a marathon.
• As a general rule, it’s best to wait at least 45 minutes between gels, and only then if you’re keeping up a good pace.
• If you’re taking gels that contain caffeine, you’ll want to be aware of the side effects that can come with an overdose. Consider lengthening the time between taking the gels, or alternate caffeinated energy gels with non-caffeinated ones.