Best Energy Gels for Marathon Running in 2026

About The Best Energy Gels for Marathon Running
FAQs

Finding the right energy gel for marathon running can make or break your race day. This collection brings together the 10 best-performing energy gels at Aid Station, curated from across our ever-growing range of gels to give you the most trusted options for long-distance running.

The best energy gels for marathon running come down to a few key differences: how many grams of carbohydrate they deliver per serving, whether they use a single carb source or an optimised blend for faster absorption, and how easy they are on your stomach at race pace. Hydrogel formulas encapsulate carbohydrate and salt so they pass through digestion with less bloating, while thinner, fluid-style gels suit runners who find thicker gels hard to swallow mid-race. Look for a 2:1 glucose-to-fructose ratio if you're targeting a higher carb intake per hour, and check for caffeinated options if you want a lift in the closing stages of a marathon. Many gels are also vegan and gluten free, made without artificial flavours or preservatives, so you can match your fuelling strategy to your dietary needs as well as your performance goals.

What is an energy gel and how does it work?

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"An energy gel is a concentrated carbohydrate source, usually glucose, fructose or maltodextrin, designed to be consumed quickly during exercise. Once swallowed, the carbs are absorbed into the bloodstream and used as fuel, helping delay fatigue and maintain pace during runs, rides or races lasting over an hour."}]}]}

How many energy gels should I eat during a run or race?

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Most guidance points to 30 to 90g of carbs per hour depending on your training and gut tolerance, which usually works out to one gel every 30 to 45 minutes. Shorter efforts under an hour rarely need a gel at all. Build up your intake gradually in training rather than jumping straight to race-day amounts."}]}]}

When should I take an energy gel during exercise?

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Take your first gel around 30 to 45 minutes in, and before you feel low on energy, since fuelling reactively makes it harder to recover mid-session. After that, set a timer or use distance markers to keep intake consistent rather than waiting until you feel like you need one, remembering that gels take time for the body to absorb and turn into energy. "}]}]}

Why do energy gels upset my stomach, and how can I avoid it?

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Gut discomfort usually comes from taking gels too fast for your body to absorb, not drinking enough water alongside them, or trying an unfamiliar gel for the first time on race day. Slow down your intake rate, always take gels with water, and test any new gel in training first, never on race day."}]}]}