Lauren HollandBy Lauren Holland

Updated November 2026

Nutrition warehouse energy gels are a sound choice for most runners who need a concentrated carbohydrate source during a long run or race. They typically deliver roughly 20 to 25 grams of carbohydrate per packet, which fits the general fueling guidance for efforts longer than 60 to 90 minutes. Whether a specific gel works for you depends on how your stomach handles it, so test before you commit on race day.

Why Nutrition Warehouse Gels Are Worth a Look

Energy gels exist to solve one problem: getting fast-digesting carbohydrate into your bloodstream when solid food is impractical. A gel packs a lot of energy into a small, portable package that you can carry in a pocket or handheld. Most gels sold through retailers like Nutrition Warehouse use a blend of carbohydrates, often maltodextrin combined with fructose, because mixing sugar types can help your gut absorb more carbohydrate per hour than a single sugar alone.

Shopping for one? See our guide: Honey Stinger Energy Gels Review (2026): Pros and Cons.

The practical appeal is consistency. Each packet delivers a known amount of carbohydrate, so you can count your intake rather than guess. That matters once you move past short runs and start planning a fueling schedule for a marathon.

What Determines Whether a Gel Suits You

Three factors matter more than brand name:

  • Carbohydrate per packet. Check the label. Many gels fall in a similar range, so compare the number per serving rather than the marketing claims.
  • Sugar blend. Gels with both glucose-type and fructose-type sugars tend to suit longer efforts, though some runners do well with single-sugar formulas.
  • Texture and water. Thicker gels need to be taken with water. Thinner ones may be easier on the stomach but can feel sticky on your hands.

Caffeinated versions add another variable. Caffeine can sharpen focus late in a race, but it can also cause jitters or stomach upset if you have not used it in training.

How to Test Gels Before Race Day

The only reliable way to know whether a gel agrees with you is to use it during training. Follow these steps:

  1. Pick one gel and use it on your long runs for at least three to four weeks.
  2. Start with a single packet at the 45- to 60-minute mark, then take one every 30 to 40 minutes.
  3. Take each gel with 4 to 6 ounces of water unless the label says otherwise.
  4. Note any bloating, cramping or nausea, and record which flavor and timing caused it.
  5. Repeat the full fueling plan at least once at race pace before your event.

Avoid trying a new brand for the first time on race morning. Even a gel with good numbers can cause problems if your gut has not adapted.

What We’d Use

If you want a starting point, the Nutrition Warehouse house-brand gels are a logical first trial because they are built for endurance fueling. For a different sugar blend to compare against, the Maurten Gel 100 is a widely used option among distance runners.

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FAQ

How many nutrition warehouse energy gels should I take in a marathon?

Most runners plan for one gel every 30 to 45 minutes after the first hour, which adds up to roughly four to six gels over a full marathon. Your exact number depends on your pace, body size and how much carbohydrate you tolerate.

Do I need water with energy gels?

Usually yes. Take a gel with a few sips of water to help digestion. Read the label, since some formulas are designed to be taken without it.

Are energy gels safe for everyone?

Most healthy adults can use them, but people with diabetes, digestive conditions or kidney concerns should talk with a doctor or registered dietitian before relying on a fueling plan that includes concentrated sugars.

Ready to choose one?

Lauren Holland

About Lauren Holland

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