Ethan BrooksBy Ethan Brooks

Updated November 2026

Energy gels and gummies are both simple carbohydrate sources that runners use to keep blood sugar steady during long efforts. Gels are a concentrated, thin paste that you swallow with water. Gummies are chewable, solid, and usually sweeter in texture. For most marathoners, the better choice depends on stomach tolerance, carb needs per hour, and how you plan to carry your fuel.

Why the Format Matters for Your Stomach

Gels are easy to absorb because they are liquid-like and dissolve quickly once swallowed. That speed is useful in the back half of a marathon, when digestion slows and your gut is more sensitive. Gummies take longer to chew and break down, which can feel more comfortable for some runners and more filling for others. If you have ever felt sloshy or bloated after a gel, a gummy may sit better. If chewing while breathing hard makes you gag, a gel is usually the safer pick.

Shopping for one? See our guide: Energy Gels vs Gummies (2026): Which Is Better for Marathon Fueling?.

Factors That Change the Right Choice

Three things matter most: carb content per serving, sodium, and how much you need per hour. Many runners aim for roughly 30 to 60 grams of carbohydrate per hour in longer events, and some trained athletes go higher with multiple carb types. Check the label for grams of carbohydrate per serving, then divide your hourly target by that number to see how many servings you need. Gummies often deliver fewer grams per piece, so you may need several in one sitting, which can be harder to manage on the move. Gels pack more carbs into a smaller package, which suits runners who prefer fewer stops at aid stations.

Water intake changes the picture too. Gels are typically taken with water, so you need enough fluid to avoid a concentrated, sticky feeling. Gummies require less immediate water but still need hydration to digest well. Test both in training, not on race morning.

How to Decide and Test Before Race Day

  • Start with a 10 to 15 kilometer run and take one gel or two to three gummies at the midpoint. Note any cramping, bloating, or nausea.
  • Match your fuel to your long runs. Whatever you train with on a 20-miler is what you should race with.
  • Take your first dose about 45 to 60 minutes into the race, then repeat on a regular schedule set by your watch or a pace chart.
  • Carry a backup. If you use gels, keep a few gummies in your pocket for variety when your palate gets tired.
  • Take each dose with 4 to 6 ounces of water, unless the product label says otherwise.

For a deeper look at timing and dosing, read When to Take Energy Gels: A Marathoner's Timing Guide and Gummy Bears vs Energy Gels (2026): Which Is Better for Marathon Fueling? before you finalize your plan.

What We’d Use

For runners who want a classic, widely available gel, look for a well-known sports nutrition brand that lists carbs and sodium clearly on the label. View on Amazon

For a chewable option that is easy to pack in a pocket, a sports chew or gummy made specifically for endurance athletes is a good starting point. View on Amazon

FAQ

Are energy gels and gummies equally effective for marathons?

Both provide fast carbohydrates, so both can fuel a marathon. The better choice is the one your stomach tolerates in training and gives you enough carbs per hour without extra bulk.

Can I mix gels and gummies during a race?

Yes, many runners do. Mixing can help with flavor fatigue, but test the combination in long training runs first so you know how your gut responds.

Should I consult a professional about my fueling plan?

If you have diabetes, digestive conditions, or a history of fueling problems, consult a sports dietitian or your doctor before changing your race nutrition plan.

Ready to choose one?

Ethan Brooks

About Ethan Brooks

Ethan Brooks is part of our editorial team and reviews and edits our marathon & half-marathon guides, checking product details against manufacturer specifications and owner feedback.