By Lauren HollandIf you are searching for energy gels for running nearby, you will likely find dozens of options at your local running store or big-box sporting goods shop. Two of the most widely available choices are Gu Energy Gel and Maurten Gel 100. Gu is the familiar, budget-friendly, flavor-rich option that suits most recreational runners, while Maurten is the more specialized, hydrogel-based choice that many competitive marathoners prefer for its carb delivery and easy-on-the-stomach feel. For most readers, Gu wins on variety and value, and Maurten wins on fueling performance for high-intensity or long-race efforts.
| Criterion | Gu Energy Gel | Maurten Gel 100 |
|---|---|---|
| Primary carbohydrate | Maltodextrin and fructose blend (per manufacturer labeling) | Maltodextrin with a hydrogel carrier (per manufacturer labeling) |
| Carbs per packet | About 22 g (varies by flavor and version) | About 25 g (per manufacturer labeling) |
| Texture | Thick, syrupy gel | Thinner, more fluid gel |
| Caffeine options | Available in caffeinated and non-caffeinated versions | Caffeinated versions available |
| Flavor range | Very wide, including many fruit and dessert flavors | More limited, focused on a small set of flavors |
| Packaging | Single-serve packets, often with a tear-open top | Single-serve packets, designed to be taken with a small amount of water |
| Water needed to consume | Usually recommended with water to aid digestion | Manufacturer recommends taking with water |
| Best suited for | Training runs, recreational racers, budget-minded runners | Race-pace efforts, marathoners testing high-carb fueling |
Carbohydrate Source and Carb Delivery: Winner: Maurten Gel 100
The carbohydrate source is the single most important difference between these two products. Gu uses a blend of maltodextrin and fructose, a combination that is designed to be absorbed through different intestinal transporters. This “multiple transportable carbohydrate” approach is well documented in sports nutrition research and is the reason many runners pair glucose-based and fructose-based products during long efforts. Maurten’s core product uses maltodextrin packaged in a hydrogel matrix, which the company says is designed to make carbs more gentle on the gut and to support faster delivery.
For readers who want the most straightforward, research-supported carb approach for long races, Maurten has the edge in concept and in delivery design. That said, a well-designed fructose-containing gel can work just as well for many runners, so the advantage is mostly about how each product feels in your gut during training.
Stomach Comfort and Digestion: Winner: Maurten Gel 100
Stomach comfort is where most runners either succeed or fail with gels. Owners often report that Maurten’s thinner texture and water-based design go down easier when they are breathing hard, which is a common complaint with thicker gels. Gu’s thick, syrupy consistency can feel heavy on an empty stomach or late in a run, and some runners note that it needs a full swallow of water to clear. Neither product is guaranteed to sit well with everyone, and many runners are sensitive to fructose or to high-concentration carbohydrates.
If you have a history of stomach distress during runs, test each gel on a training run at your planned race pace before committing. Take the gel at the same point in your run where you plan to use it on race day, with the same amount of water, and note how you feel over the next 30 minutes. If you experience cramping, bloating or urgency, consider reducing the number of gels or speaking with a sports dietitian or your physician.
Flavor Variety and Palatability: Winner: Gu Energy Gel
Flavor matters more than many runners expect. After hours of running, a gel that tastes awful can make you want to skip your next fueling window. Gu offers an extensive range of flavors, from fruit-forward options to more dessert-like profiles, and it has long been a favorite for runners who like to rotate tastes across a training block. Maurten’s flavor selection is smaller, which is a limitation for runners who get bored easily or who need variety to keep fueling consistently.
If palatability is your top concern, Gu is the clear winner. Try several flavors during your easy runs before choosing a race-day favorite, and avoid trying a brand-new flavor for the first time on race morning.
Caffeine Options and Flexibility: Winner: Gu Energy Gel
Both brands offer caffeinated versions, but Gu gives you more flexibility. Its line includes caffeinated and non-caffeinated options across several flavors, so you can match caffeine to your plan. Maurten’s caffeinated versions are available, but the selection is narrower, which can be limiting if you want caffeine only in the second half of a marathon or want to keep the first half caffeine-free.
Caffeine has real performance effects for many runners, but it also raises the risk of GI upset, sleep disruption on the night before and jitteriness. Most sports medicine guidance suggests starting with a modest dose during training to see how you respond. If you have a heart condition, take blood-pressure medication, or are pregnant, speak with a physician before using caffeinated gels.
Cost per Serving and Availability: Winner: Gu Energy Gel
Availability is strong for both brands, but Gu is typically easier to find in multipacks at many running and outdoor retailers, which makes it the more practical choice for high-volume training. Maurten is also widely sold online, but many runners consider it a premium option that they reserve for key workouts and races. For a runner taking several gels per long run across a full training cycle, Gu’s broader selection and more accessible packaging make it the easier everyday choice.
Buy in bulk when possible, check expiration dates, and store gels in a cool, dry place. Heat can change the texture of gels and reduce their appeal.
Race-Day Performance and Use Case: Winner: Maurten Gel 100 (for Marathon and High-Intensity Racing)
For race-day fueling, particularly in marathons, Maurten’s design is built around sustained high-carb intake at a steady pace, and many competitive runners favor it for that reason. Gu remains a strong performer for most race distances, especially for runners who train with it and know how their body responds. The most important race-day factor is consistency: whichever gel you choose, use the same product in training so your gut is already accustomed to it.
Whatever you choose, plan your intake based on your total carbohydrate target per hour, which many coaches place in the range of 30 to 60 grams per hour for most runners, with higher intakes sometimes used by experienced athletes. Your exact needs depend on body size, pace, heat and your own tolerance, so test your plan well before race day.
Which Should You Choose?
- Choose Gu Energy Gel if you are a recreational runner or first-time marathoner who wants lots of flavors, easy availability and a lower overall spend per gel.
- Choose Gu Energy Gel if you want caffeinated and non-caffeinated options to fine-tune your race plan.
- Choose Maurten Gel 100 if you have had stomach trouble with thicker gels and want a thinner texture that is easier to swallow.
- Choose Maurten Gel 100 if you are targeting a fast marathon or high-intensity race and want a carb delivery design built for sustained intake.
- Choose either if you are training for a half marathon or shorter race and need only one or two gels per run.
- Test both during your long training runs at race pace before committing to one for race day.
Shopping for energy gels for running nearby? Start by checking whether your local running store carries both brands, and ask to try single packets before buying a full box. Many runners end up with a rotation of two or three products after experimenting.
Gu Energy Gel: View on Amazon
Maurten Gel 100: View on Amazon
For background on how gels fit into your broader fueling plan, see Energy Gels for Distance Running and Running Nutrition Basics. Runners planning long sessions in heat should also read Running in Hot Weather, since heat increases fluid and carb needs. If you are tracking effort on long runs, Understanding and Managing Running Training Load explains how to plan fueling around hard weeks.
FAQ
How many energy gels should I take during a marathon?
Many runners take one gel every 30 to 45 minutes, which often works out to four to six gels over a marathon. Your exact number depends on your pace, body size and how much carbohydrate your stomach tolerates. Practice your plan in training so you know what works.
Should I take energy gels with water?
Both brands generally recommend taking gels with water, which helps with digestion and absorption. Take small sips rather than gulping, and avoid taking a gel with no fluid at all. If you run with a hydration belt, a soft flask or a vest, plan where your water will come from before race day.
Can I use energy gels for a half marathon?
Many runners do not need gels for a half marathon, especially if they have eaten a normal pre-run meal. Some use one gel in the second half of the race, particularly if they are racing hard. Test this in training before deciding.
Are caffeinated energy gels safe for everyone?
Caffeine affects people differently. If you have heart issues, high blood pressure, anxiety, or take medication, consult a physician before using caffeinated gels. Start with a small amount in training to see how you respond.
How should I store energy gels?
Keep gels in a cool, dry place away from direct sun and extreme heat. Check expiration dates and replace packets that have leaked, swelled or changed texture noticeably.
Conclusion
Both Gu Energy Gel and Maurten Gel 100 are solid choices for energy gels for running nearby, and the right pick depends on your goals and your stomach. Gu wins on flavor variety, caffeine flexibility and everyday accessibility, which makes it a strong default for most runners. Maurten wins on texture and carbohydrate delivery design, which makes it appealing for marathoners and high-intensity racers who have struggled with thicker gels. Whichever you choose, train with it, practice your intake schedule, and never try something new on race day.
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.
