Ethan BrooksBy Ethan Brooks

Updated November 2026

Natural energy gels in the UK are carbohydrate gels made with fewer refined additives, usually using fruit juice, honey, dates or maple syrup as the main sugar source. They can fuel a run just as effectively as conventional gels, provided they deliver enough fast-acting carbohydrate per serving. The main trade-off is that many natural options carry less carbohydrate per sachet, so you may need to take more of them or pair them with a drink to hit your fueling target.

Why Natural Gels Behave Differently

Most sports gels are built around maltodextrin or glucose syrup, which the gut absorbs quickly. Natural versions often swap these for fructose-rich fruit purees or honey. Fructose is absorbed through a separate pathway from glucose, so combining the two is a useful strategy for endurance efforts. A gel that is mostly fructose, however, may cause more gut discomfort for some runners at higher intakes.

Shopping for one? See our guide: 7 Best Natural Energy Gels for Runners of 2026.

The Factors That Matter Most

When comparing natural gels, check three things on the label:

  • Carbohydrate per serving. Most runners aim for roughly 30 to 60 grams of carbohydrate per hour during longer efforts, depending on body weight and training status. Compare grams per sachet, not just the marketing claim.
  • Sugar type. A glucose and fructose blend tends to be better tolerated at higher hourly intakes than fructose alone.
  • Sodium and fluid. Natural gels often contain little sodium. In warm conditions or long races, you will need to cover salt separately.

What to Do Before You Race

  1. Read the carbohydrate figure per sachet and calculate how many you need per hour.
  2. Test your chosen gel on at least two or three long training runs, not just once.
  3. Take each gel with water, usually 100 to 150 ml, so it empties from the stomach properly.
  4. Start your first gel around 45 to 60 minutes into the run, then repeat at regular intervals. For timing details, see When to Take Energy Gels: A Marathoner's Timing Guide.
  5. If a gel upsets your stomach, switch brands or reduce the number taken per hour rather than stopping fueling altogether.

For a broader comparison of ingredients across brands, Natural Ingredient Energy Gels (2026): Which Should You Choose? covers the main differences in plain terms. If you are weighing a specific UK brand, Wiggle Energy Gels Review: Ingredients, Taste and Race-Day Fit looks at taste and race-day suitability in more detail.

What We’d Use

If you want a natural-leaning gel that is widely available in the UK, look at fruit-based options from established running nutrition brands and check the carbohydrate per sachet first. For a gel with a clean ingredient list and a fructose and glucose mix, search for a product like this: View on Amazon.

For runners who want a simple honey-based option with a short ingredient list, try: View on Amazon.

FAQ

Are natural energy gels as effective as regular gels?

They can be, as long as they provide a similar amount of carbohydrate per serving and you can tolerate them. Check the grams of carbohydrate on the label before comparing.

Do natural gels need to be taken with water?

Yes, taking them with about 100 to 150 ml of water helps digestion and reduces the risk of stomach upset during running.

Can I rely on natural gels alone for a marathon?

Many runners combine gels with a sports drink or other fuel to reach their hourly carbohydrate target. If you have a medical condition or dietary concern, consult a doctor or registered dietitian 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.