By Ethan BrooksUpdated November 2026
Energy gels for marathon training are one of the simplest ways to get fast-digesting carbohydrates into your body during runs longer than about 60 to 75 minutes. A gel is small, portable and easy to carry, which is why so many marathoners use one. The problem is that gels vary a lot. Some are thick and sweet, some are thin and easy to swallow, and some cause stomach trouble when you take them at pace. This guide compares six popular options using clear criteria: carbohydrate content per packet, caffeine, ingredient simplicity, stomach tolerance patterns reported by runners, and how well each suits long training runs and race day.
Our top picks at a glance
- 1
TOP CHOICEBest overallHoney Stinger Organic Fruit Smoothie Energy GelView on Amazon - 2
TOP CHOICEBest for caffeine-free long runsGU Energy Original Energy GelsView on Amazon - 3
TOP CHOICEBest for sensitive stomachsReal Food Huma Chia Energy GelView on Amazon - 4
Best for high-carb race fuelingRAW Nutrition Energy Gel for RunnersView on Amazon - 5
Best for a caffeine boostGluten Free Buzz Organic Honey Energy GelView on Amazon - 6
Best for a mild, honey-based gelHoney Stinger Gold Energy GelView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Honey Stinger Organic Fruit Smoothie Energy Gel | Overall training use | Organic fruit-based gel, caffeine free |
| GU Energy Original Energy Gels | Caffeine-free long runs | Widely available, multi-flavor 24-count |
| Real Food Huma Chia Energy Gel | Sensitive stomachs | Chia and real-food ingredients |
| RAW Nutrition Energy Gel for Runners | High-carb race fueling | 25g carbs per gel with electrolytes |
| Gluten Free Buzz Organic Honey Energy Gel | Caffeine boost | 50mg caffeine plus electrolytes |
| Honey Stinger Gold Energy Gel | Mild honey flavor | Honey-based, caffeine free |
Honey Stinger Organic Fruit Smoothie Energy Gel
Honey Stinger, Organic Fruit Smoothie Energy Gel, Gluten Free & Caffeine Free, for Exercise, Running and Performance, Sports Nutrition for Home & Gym, Pre and Mid Workout, 12 Pack, 13.2 Ounce
Best for: Overall marathon training use for runners who want a familiar, fruit-forward gel
This is a good starting point for marathoners who want a gel that is gluten free, caffeine free and made with organic fruit ingredients. It suits runners who prefer a fruit flavor to a sweet, heavy syrup, and who want to take gels both during training and in warm-up or pre-run windows.
Key specs
- Pack: 12 gels, 13.2 ounces total
- Caffeine free
- Gluten free
- Organic fruit smoothie flavor
Pros
- Familiar fruit flavor that many runners find easy to take
- Caffeine free, so it works for evening or late-season long runs
- Gluten free labeling for runners avoiding gluten
Cons
- Caffeine-free means no built-in stimulant for runners who rely on caffeine
- Texture can be thick, so water intake matters when you take it
Bottom line: A reliable all-round choice for training runners who want a fruit gel without caffeine.
GU Energy Original Energy Gels
GU Energy, Original Energy Gels, Caffeine-Free Mixed – 24 Count
Best for: Caffeine-free long runs and runners who want a classic, widely used gel
GU is one of the most recognized names in endurance gels. This 24-count caffeine-free variety pack is useful for marathoners who want to rehearse race-day fueling many times across a training block without buying multiple boxes.
Key specs
- 24 count, mixed caffeine-free flavors
- Caffeine free
Pros
- Large count suits a full training cycle
- Mixed flavors help prevent flavor fatigue on long runs
- Well-known brand that many runners already use on race day
Cons
- Thin texture can be harder to get down without water
- Sweetness is strong for some palates
Bottom line: A practical volume pick for runners training through a full marathon plan.
Real Food Huma Chia Energy Gel
Real Food, Stomach Friendly Energy Gels Huma Chia Energy Gel, Variety, 12 Gels
Best for: Runners with sensitive stomachs who prefer simpler, real-food ingredients
Real Food gels use chia and fruit-based ingredients in place of many synthetic additives. Runners who get GI discomfort from dense sugar syrups often try this type of gel to see whether a gentler formula sits better during hard efforts.
Key specs
- 12 gels in variety pack
- Chia-based formula
Pros
- Real-food ingredient list that many runners prefer
- Variety flavors help maintain interest over long training blocks
- Often reported as easier on sensitive stomachs
Cons
- Texture is thicker and grainier than many standard gels
- Carbohydrate density per gel may be lower than sports-specific high-carb gels
Bottom line: The right choice for runners who have had stomach issues with conventional gels and want to test a gentler option during training.
RAW Nutrition Energy Gel for Runners
Energy Gel for Runners, Marathon Training & Race Day Fuel, Endurance Nutrition for Long Runs, HYROX & Triathlon, Electrolytes RAW Nutrition Sport Gel, 25g Carbs, Caffeine Free, 12 Pack
Best for: High-carb race fueling and runners who want electrolytes in each gel
This gel is marketed specifically to marathon, HYROX and triathlon athletes and lists 25g of carbohydrate per gel. It suits runners aiming for higher carbohydrate intake per hour in the later stages of a marathon, where fueling strategy matters most.
Key specs
- 12 pack
- 25g carbohydrate per gel
- Electrolytes included
- Caffeine free
Pros
- High carbohydrate per packet reduces the number of gels needed per hour
- Electrolytes support sodium replacement on warm days
- Designed with endurance events in mind
Cons
- Higher carbohydrate load can be hard to digest if your gut is not trained to it
- Caffeine-free, so it will not suit runners who want a stimulant later in a race
Bottom line: A strong pick for experienced marathoners who have already practiced high-carb intake in training.
Gluten Free Buzz Organic Honey Energy Gel
Workout Gels for Gym, Running & Hiking, Magnesium, Sea Salt & Potassium, Green Tea Caffeine, Gluten Free Buzz Organic Honey Energy Gel with Electrolytes, 50mg Caffeine, 12ct
Best for: A caffeine boost in the second half of a marathon or long training run
This organic honey gel adds green tea caffeine and includes magnesium, sea salt and potassium. Runners who use caffeine for alertness during the final miles, and who tolerate it well, may find this gel fits their race plan.
Key specs
- 12 count
- 50mg caffeine per gel
- Electrolytes: magnesium, sea salt, potassium
- Gluten free, organic honey base
Pros
- Caffeine and electrolytes in one packet
- Honey base can feel gentler than syrupy sports gels
- Gluten free
Cons
- Caffeine dose is too high for runners sensitive to stimulants in the morning
- Not suitable for early-training runs if you want to avoid caffeine
Bottom line: A good option for runners who have tested caffeine in training and want it on race day.
Honey Stinger Gold Energy Gel
Honey Stinger Gold Energy Gel, Gluten Free & Caffeine Free, for Exercise, Running and Performance, Sports Nutrition for Home & Gym, Pre and Mid Workout, 12 Pack, 13.2 Ounce
Best for: A mild honey-flavored gel for runners who want a less intense sweetness
This gel is from the same brand as the fruit smoothie option but uses a honey-based flavor profile. It suits runners who find fruit flavors too tart or who want a neutral, familiar taste for long runs.
Key specs
- 12 pack, 13.2 ounces total
- Caffeine free
- Gluten free
Pros
- Mild honey flavor is easy for many palates
- Consistent brand standards across the line
- Caffeine free for evening and late-season runs
Cons
- Thick texture requires a sip of water
- Fewer flavor options than a multi-flavor variety pack
Bottom line: Pick this if you want a classic honey gel without caffeine and prefer a milder taste.
Buying Guide
Carbohydrate content per gel
Most sports gels provide roughly 20 to 30 grams of carbohydrate per packet. Check the label, then work backward from your target intake per hour. Many marathon plans aim for 30 to 60 grams of carbohydrate per hour during long efforts, depending on training status and gut tolerance. Knowing how many grams each gel delivers tells you how often to take one.
Good picks for this: RAW Nutrition Energy Gel for Runners, Honey Stinger Organic Fruit Smoothie Energy Gel
Caffeine content
Caffeine can help some runners feel more alert late in a race, but it affects everyone differently. Look for the milligram count on the label. Decide before race day whether you want caffeine at all, and test it during long training runs so you know how your stomach and heart rate respond.
Good picks for this: Gluten Free Buzz Organic Honey Energy Gel, GU Energy Original Energy Gels
Texture and ease of swallowing
Thin gels are easier to take with little water, while thicker gels can require a sip of fluid. Neither is better in general, but texture affects how quickly you can take a gel while running at pace. Try a few flavors before race day to find what goes down easily for you.
Good picks for this: GU Energy Original Energy Gels, Honey Stinger Gold Energy Gel
Ingredient list and stomach tolerance
Simple ingredient lists with fewer additives tend to be the first choice for runners who experience GI distress. Real-food gels and organic formulas are often chosen for this reason, though individual tolerance varies widely. If you have a history of stomach trouble, consult a physician or sports dietitian before making major changes to your fueling plan.
Good picks for this: Real Food Huma Chia Energy Gel, Honey Stinger Organic Fruit Smoothie Energy Gel
Electrolytes and sodium
Marathon runners lose sodium in sweat, and some gels include electrolytes to help replace it. Whether you need extra sodium depends on how salty you sweat, the weather and your race duration. Check the label for sodium and potassium amounts, and remember that water and any sports drink you use also contribute.
Good picks for this: RAW Nutrition Energy Gel for Runners, Gluten Free Buzz Organic Honey Energy Gel
Pack size and value over a training block
Count how many gels you will use across a full plan. A typical 16 to 20 week marathon plan may involve several long runs each week, and you should practice race-day fueling on most of them. Larger variety packs can be more practical for a full training cycle, while smaller packs suit testing a single flavor.
Good picks for this: GU Energy Original Energy Gels, Honey Stinger Gold Energy Gel
Flavor variety and palate fatigue
Many runners get tired of one flavor by week eight of a training block. Variety packs allow rotation, which can keep gels appealing over months of long runs. Try flavors on training runs before race day, never for the first time on race morning.
Good picks for this: GU Energy Original Energy Gels, Real Food Huma Chia Energy Gel
FAQ
How many energy gels should I take during a marathon?
Many marathon plans suggest one gel roughly every 30 to 45 minutes, depending on the gel’s carbohydrate content and your target intake. Your exact number depends on your pace, body size and gut training. Practice the schedule in training so you know what works before race day.
When should I start taking energy gels in a marathon?
Most runners begin fueling somewhere between 45 and 60 minutes into the run, then continue at regular intervals. Starting early in the race, before you feel hungry or depleted, is generally recommended. Test your start time on long training runs.
Should I take energy gels with water?
Often yes, especially with thicker gels. Taking a gel with a few sips of water helps it move through your stomach more comfortably. Avoid drinking large volumes at once, which can cause discomfort while running.
Are energy gels better than chews or gummies?
Gels are concentrated and quick to take, which suits many runners. Chews and gummies are chewed slowly and can be easier for some people to carry or take. The best choice depends on what your stomach tolerates. See related guides on this site for a direct comparison. A related read: What's a Good First Marathon Time? Realistic Goals by Pace.
Can I use caffeinated gels during training?
Yes, but test them first. Caffeine affects sleep, heart rate and digestion for some runners. Use caffeinated gels on a few long runs before race day to check how you respond.
Do energy gels expire?
Gels have a best-by date printed on the packet. Check the label before buying a large pack, and avoid using gels that have been exposed to heat for long periods, as texture and taste can change.
Conclusion
Energy gels for marathon training come in many forms, and the right one depends on your goals. For an all-round training gel, Honey Stinger Organic Fruit Smoothie Energy Gel is a reasonable starting point. Runners who want a caffeine-free volume pack for a full plan may prefer GU Energy Original Energy Gels. If your stomach is sensitive, Real Food Huma Chia Energy Gel is worth testing. For high carbohydrate per gel, RAW Nutrition Energy Gel for Runners suits experienced marathoners, while Gluten Free Buzz Organic Honey Energy Gel fits runners who use caffeine. Honey Stinger Gold Energy Gel offers a milder honey option. Whichever you choose, test it on long runs before race day and consult a sports dietitian or physician if you have digestive or medical concerns.
Sources
- Research summaries on carbohydrate intake and endurance exercise performance (nih.gov)
- Guidance on labeling, ingredients and dietary supplement claims for sports nutrition products (fda.gov)
- Position guidance from the American College of Sports Medicine on nutrition and fluid for endurance athletes (acsm.org)
Related reading
- 6 Best Energy Gels for Half Marathon Training: Top Picks Compared
- When to Take Energy Gels During Half Marathon: A Step-by-Step Timing Guide
- Science in Sport Isotonic Energy Gels: How to Use Them for Marathon Fueling
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.
