By Ethan BrooksEnergy gels from Holland and Barrett can be a convenient way to fuel long runs and race day without carrying bulky food. In this guide, you will learn how to read labels, pick a gel that suits your stomach, plan how many to take and practice using them so nothing surprises you on race morning. Think of it as a working checklist for energy gels Holland and Barrett carries, with the marathon fueling details filled in.
Why Runners Look at Holland and Barrett for Energy Gels
Holland and Barrett is a UK-based health retailer, with stores and an online shop that stock a range of sports nutrition brands alongside vitamins, snacks and wholefoods. Many runners use it because it is easy to browse, the staff can point you toward sports lines, and you can compare several brands in one place. Stock and product ranges vary by store and over time, so always check the current listing on the website or in-store before you plan a long run around a specific gel.
Shopping for one? See our guide: Honey Stinger Energy Gels: 8 Best Options for Marathon Fueling (2026).
Whatever brand you choose, the core job of an energy gel is the same: deliver fast-digesting carbohydrate, usually maltodextrin and fructose, in a small, portable package. For runs longer than about 60 to 75 minutes, that carbohydrate helps keep blood glucose steady and delays fatigue. The guidance below applies to any gel you buy, whether it comes from Holland and Barrett or another retailer.
Step 1: Read the Label Before You Buy
Start with the nutrition panel. Most running gels are built around roughly 20 to 30 grams of carbohydrate per pack, though sizes and formulas differ. Look for these details:
- Total carbohydrate per serving: Compare packs on grams, not on flavor descriptions.
- Carbohydrate type: Gels with a mix of glucose-based carbs (maltodextrin) and fructose may suit longer efforts better than single-source gels, because they can be absorbed through more than one transporter in the gut.
- Sodium and caffeine: Some gels include electrolytes or caffeine. Caffeine should be tested in training first, since it affects sleep, heart rate and some stomachs.
- Dietary notes: Check for gluten, dairy, vegan status and added sweeteners if you have sensitivities.
- Use-by date: Gels can lose quality over time, so check the date before you stock up.
Step 2: Match the Gel to Your Race Distance
Your goal distance determines how much you need to think about fueling. A half marathon for most runners can be covered with one gel taken partway through, or none at all if you start with a good pre-race meal. A marathon usually calls for a structured plan. Use the table below as a starting framework, then adjust after testing.
| Event | Typical Duration | Gel Strategy |
|---|---|---|
| Long training run (75 to 90 min) | 1.25 to 1.5 hours | 0 to 1 gel, mainly to test your stomach |
| Half marathon | 1.5 to 2.5 hours | 0 to 2 gels, often taken after about 45 to 60 minutes |
| Marathon | 3 to 5+ hours | 3 to 5 gels, spaced every 30 to 45 minutes |
For more detail on distance-specific planning, see How Many Energy Gels for Half Marathon Runners Need: A Step-by-Step Plan and When to Take Energy Gels: A Marathoner's Timing Guide.
Step 3: Build Your Timing Plan
Gels work best when taken on a schedule rather than when you suddenly feel flat. Once fatigue sets in, your legs are already low on fuel. A common approach for marathon runners is to start around 45 to 60 minutes into the run, then repeat every 30 to 45 minutes. Take each gel with water, usually 100 to 200 ml, unless the product label says otherwise.
- Write down your target finish time and expected pace.
- Divide the race into segments of 30 to 45 minutes.
- Mark the aid stations on your route card or watch so you know where water is available.
- Plan your first gel for around the 45 to 60 minute mark.
- Repeat at each following interval until about 15 to 20 minutes before the finish, when you can stop if your stomach is sensitive.
Read more about timing in When to Take Energy Gels During Half Marathon: A Step-by-Step Timing Guide.
Step 4: Practice in Training, Not on Race Day
The most important step is rehearsal. Gut tolerance is trainable, but it is not guaranteed. Use your planned gel brand and timing on at least three or four long runs before race day. Note how you feel at 30, 60 and 90 minutes after each gel, paying attention to nausea, bloating, cramping and bathroom urgency.
Tools and Supplies for Practice
- A running belt or small pocket for carrying gels
- A training log or notes app to record gel timing and symptoms
- A watch with interval alerts
- Water or a sports drink to take with each gel
Step 5: Adjust for Your Stomach and Conditions
Heat, humidity and altitude all increase fluid and fuel needs, and they can make digestion harder. In hot conditions, you may need more fluid and sodium, and you may want to take gels a little earlier. If one flavor or brand causes problems, switch rather than pushing through. Some runners prefer to dilute a gel with water or take it at slower intervals if they experience stomach upset.
Common Mistakes to Avoid
- Trying a new gel on race day. Always test in training first.
- Waiting until you feel tired. Start early and keep a steady rhythm.
- Skipping water. Gels need fluid to digest properly.
- Stacking too many at once. Taking two in quick succession often leads to stomach distress.
- Ignoring expiry dates. Old gels may separate or lose texture. For more, see How Long Do GU Energy Gels Last? Shelf Life, Expiry and Safe Use.
- Assuming all gels are the same. Carbohydrate type, concentration and flavor all affect how your gut responds.
Tips for Getting More From Your Gels
- Buy a small variety pack first so you can compare flavors and textures.
- Keep a few spare gels in your kit bag for long runs, in case of a change of plan.
- Store gels at room temperature, away from direct sun and heat, since high temperatures can thin them.
- If you are looking for alternatives, Energy Chews vs Gels for Running (2026): Which Is Better for Long Runs? compares the two formats.
- For plant-based or natural options, see Top 8 Natural Energy Gels for Running Worth Considering in 2026.
Recommended gear
A few supplies make gel fueling easier to manage on long runs. These are product types rather than brand endorsements, so choose what fits your routine.
- Running belt with gel loops: A slim belt keeps gels accessible without bouncing. View on Amazon
- Handheld water bottle: Useful for washing gels down on training runs where aid stations are not available. View on Amazon
- Running watch with interval alerts: Helps you hit your gel schedule without checking your phone. View on Amazon
FAQ
Are energy gels from Holland and Barrett suitable for marathon running?
They can be, provided the product contains enough carbohydrate per serving and you test it during training. Check the label for carbohydrate content and whether the gel suits any dietary needs you have.
How many energy gels should I take in a marathon?
Many marathoners take three to five gels, spaced roughly every 30 to 45 minutes after the first one at around 45 to 60 minutes. Your exact number depends on your pace, body size and how you tolerate fuel.
Do I need to take energy gels with water?
Usually yes. Most gel manufacturers recommend taking gels with water to aid digestion. Follow the instructions on your specific product.
Can I take energy gels before a run?
Some runners use a gel 15 to 30 minutes before starting, but this can cause stomach problems for others. Test it in training before using it on race day. For guidance, see Energy Gels Before Running: When to Take Them and How Much.
Do energy gels expire?
Yes. Gels have a use-by date, and quality can decline over time, especially if stored in heat. Check the packaging before use.
Are there caffeinated energy gels available?
Some gels contain caffeine. If you choose one, test it in training because caffeine affects sleep, heart rate and digestion for many people.
What should I do if a gel upsets my stomach?
Stop taking that gel, drink water, and try a different brand or format in your next training run. If digestive problems persist, speak with a doctor, a sports dietitian or another qualified health professional before continuing your fueling plan.
Conclusion
Energy gels from Holland and Barrett can support your marathon and half-marathon fueling when you choose them carefully. Read the label, match the gel to your race distance and build a timing plan you can repeat. Most importantly, test your strategy in training so race day brings no surprises.
Ready to choose one?
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.
