Energy Gels for Running: The Good, the Bad, and What Else You Can Try
Energy gels have been popular with runners and endurance athletes since the 1990s. But what’s actually in them? And why do some people have problems using them?
Let’s break it down.
What Are Energy Gels?
Energy gels are small packets of quick energy you can eat while you’re on the move.
When you’re running hard, eating real food can be tricky — your stomach just can’t handle it. That’s where energy gels come in. They give your body fast fuel (mainly carbs) to keep you going when you need it most.
What’s Inside a Gel?
Most energy gels are made from simple sugars and create a sugar syrup. These sugars are easy for your body to absorb and turn into energy quickly.
Different brands use a mix of sugars like glucose, fructose, and maltodextrin. Even alternatives to gels use similar ingredients to help keep your energy levels up during exercise.
How Do Energy Gels Work?
When you eat a gel, the carbs are quickly absorbed into your blood and sent to your muscles.
This gives you a boost and helps you keep running, cycling, or exercising at a strong pace for longer — without running out of energy.
Are All Energy Gels the Same?
Nope!
Some gels are packed with carbs and need to be taken with water. Others, called isotonic gels, are designed so you don’t need extra water — they match the sugar levels in your blood.
Many gels also have added extras like:
Electrolytes (to replace salts lost when you sweat)
BCAAs (for muscle recovery)
Caffeine (for an extra kick of energy)
When Should You Use an Energy Gel?
Your body can only store enough fuel (glycogen) for about 60 to 90 minutes of exercise.
If you’re running something like a half marathon, you’ll need more fuel than what’s stored in your muscles and liver.
It’s smart to start taking energy gels about 20 minutes into your run — before you feel tired or hungry.
Once you start, aim for 60–90 grams of carbs per hour. Take a little bit every 15–45 minutes.
Setting a reminder on your watch can help you keep track!
Remember: everyone’s different, so find a plan that works for you.
Why Do Gels Sometimes Cause Stomach Problems?
Here’s the tricky part:
Gels are a big blast of sugar all at once. Your body’s natural response is to pull water into your stomach to dilute the sugar.
If you don’t drink enough water with the gel, it’s hard for your body to absorb it properly.
This can lead to nasty issues like:
Stomach cramps
Bloating
Nausea or vomiting
Diarrhoea
Even the best gels can cause problems if you don’t get the balance right.
Some people also find that gels cause a sugar spike (followed by a crash), are too sticky, hard to swallow, or just plain messy.
That’s why lots of runners and cyclists are now looking for alternatives to traditional energy gels.
So, What's the Alternative to a Traditional Sports Energy Gel?
If you’re looking for something easier on the stomach, tastier, and more refreshing, it’s time to try the Mountain Fuel Sports Jelly.
Here’s why it’s different — and better:
Gentle on the stomach — No gut bombs! The natural hydrogel makes it super easy to digest.
Smooth texture — It’s like a liquid jelly, not a chewy block. It melts in your mouth.
Fast, long-lasting energy — The special blend of carbohydrates gives you a quick boost that lasts.
No need to wash down with water — The jelly is already perfectly hydrated.
Electrolytes included — Helps replace minerals lost through sweat.
Vegan and gluten-free — Suitable for many diets.
IBS and IBD-friendly — Perfect for people who struggle with traditional gels.
Used by elite athletes — World champions actually choose to buy and use these for racing and training.
Now with a new easy-open tear top — Even easier to grab a jelly on the move!
Plus, for those who want an extra kick, there’s the Natural Hydrogel Sport Jelly+, which packs:
30g of easy-to-digest, multi-source carbs
Added electrolytes
50mg of natural caffeine
Whether you’re running, cycling, swimming, playing team sports, or just need a reliable energy boost, Mountain Fuel Sports Jelly is a true game changer.
FAQ About Energy Gels and Sports Jellies
1. When should I start taking energy gels during a race?
It’s best to start fuelling about 20 minutes into your event — before you feel tired or hungry. After that, aim to take 60–90 grams of carbs per hour, eating small amounts every 15–45 minutes.
2. Do I need to drink water with energy gels?
Traditional gels often need to be taken with water to help your body absorb them properly.
Mountain Fuel Sports Jelly, however, is already hydrated — so there’s no need to wash it down with water.
3. Why do traditional sports gels upset my stomach?
Gels can cause problems because they deliver a big hit of sugar all at once. This can pull water into your stomach, leading to cramps, bloating, or diarrhoea if not balanced with enough fluids.
Mountain Fuel’s hydrogel formula is designed to pass smoothly through your system, making stomach problems much less likely.
4. What’s the difference between a sports gel and a sports jelly?
A sports gel is usually thicker and more concentrated, often requiring water to digest properly.
A sports jelly, like Mountain Fuel’s, has a liquid jelly texture that’s easier to swallow, quicker to digest, and much gentler on the stomach.
5. Can I use Mountain Fuel Sports Jelly if I have IBS or IBD?
Yes! Many people with IBS and IBD have found that Mountain Fuel Sports Jellies are much easier on the gut than traditional energy gels. They’ve been called "game changers" by athletes who previously struggled with digestive issues during races.
6. Are Mountain Fuel Sports Jellies suitable for vegans and people with food allergies?
Absolutely! They are:
Vegan-friendly
Gluten-free
Made without common allergens
Making them a safe and easy choice for a wide range of athletes.
7. What sports are Mountain Fuel Sports Jellies good for?
They’re perfect for:
Running (road, trail, ultras)
Cycling (road, MTB, sportives)
Triathlons
Open water swimming
Team sports (football, rugby, hockey)
Adventure racing
Basically, any time you need fast, reliable energy without worrying about stomach troubles!