# Runner's World Tests 11 Popular Energy Gels for Training and Racing
Runner's World evaluated 11 energy gels to help runners select products that match their training and racing needs. The publication tested these fueling options across different running scenarios, from steady training runs to race day efforts.
Energy gels deliver carbohydrates during endurance exercise to maintain blood glucose levels and delay fatigue. Most gels contain 20-30 grams of carbs per serving, often from glucose, maltodextrin, or fructose blends. The timing matters. Sports nutrition research shows runners absorb gels best when consumed 30-45 minutes into efforts lasting longer than 90 minutes, paired with water.
The tested gels vary in key areas. Some prioritize fast absorption with simple sugars. Others include electrolytes like sodium and potassium to support hydration. A few add amino acids or caffeine for different performance goals. Flavor and texture also split runners into camps. Some prefer thick, chunky gels. Others want thin, easy-to-swallow formulas that won't sit heavy in the stomach.
Runner's World examined practical details beyond nutrition labels. Packaging matters on runs. Gels that fit easily in pockets or hydration belts get used consistently. Taste fatigue affects race day performance too. Runners who tolerate the flavor during training maintain fueling discipline when racing hard.
The gel market has fragmented significantly. Specialized Sports Nutrition products focus on glucose ratios backed by exercise physiology research. Generation UCAN uses superstarch, a complex carbohydrate alternative. Honey-based gels appeal to runners seeking whole-food options. Each approach targets different digestive systems and performance demands.
For training runs under 90 minutes, most runners skip gels entirely. For efforts exceeding two hours, g