The longer you run, the more your body relies on carbohydrates, the key fuel source that powers your muscles and keeps energy levels steady.
Backed by science and trusted by athletes, carbs help you run stronger for longer by maintaining blood sugar and delaying fatigue. In other words, avoided the dreaded bonk—when you just have nothing left in the tank. Whether you’re tackling tempo runs or racing hard, consistently fuelling with carbs helps your body adapt, perform, and recover more efficiently.
One of the easiest ways to stay fuelled? Energy gels. In this guide we unpack everything you need to know about energy gels, and staying fueled for your runs.
Fueling with Gels
Gels are concentrated carbohydrates made to give runners a fast-absorbing energy boost. When running, your body relies on glycogen stored in your muscles for fuel.
However, these stores start to deplete after 90 minutes of exercise on average, leading to exhaustion and a drop in performance. Fueling with gels should be done before you feel depleted of energy so that you get the most out of your run.
Sports science suggests that consuming 60-90g of carbohydrates per hour is optimal for intense endurance sessions. Many gels, like Maurten Gel 100 and Gel 100 Caf 100 have 25g of carbohydrates in each sachet, allowing you to spread out your carbohydrate intake easily.
But taking in a high amount of carbohydrates during exercise can also cause stomach issues for many athletes, meaning you need to practice consuming carbohydrates with gels during training to get your gut used to it.
What’s So Special about Maurten Gels and Hydrogel Technology?
With so many sports nutrition options out there, it can be hard to know what works. Maurten’s Hydrogel Technology has gained traction for good reason, helping runners fuel more effectively and perform at their best.
The hydrogel acts like a sponge by encapsulating the carbohydrates, it then protects the carbs from interacting with the stomach acid and promotes faster transit to the intestines where they are absorbed and used as fuel. This, combined with no added colors, preservatives, or flavors, allows athletes to consume more carbohydrates per hour while being easy on the stomach.
When to Take Gels
For runs lasting under an hour, gels are usually unnecessary if you’ve eaten well beforehand. They are crucial to fueling when running longer than 60 minutes—both during training and on race day itself.
A general rule of thumb is 1 gel for every 30-45 mins of a long run. Continue like this throughout the run to maintain your energy levels. If you start feeling sluggish, lightheaded, or struggle to maintain pace, a gel may be needed sooner.
Top tip: avoid taking too many at once: space out your gels to keep energy levels stable and reduce overloading your stomach.
Fueling is personal and isn’t a one size fits all; experiment in training to see how much your body can tolerate and if you need more or less carbohydrates. That way, there will be no surprises on race day.
How to Choose the Right Running Gel for You
With many gel options out there, there are different factors to consider when choosing the fuel that suits you. Here are a few things to look at:
Caffeinated vs. non-caffeinated: Gels with caffeine can help reduce your perception of effort, enhancing alertness and focus. Some people find caffeinated gels don't agree with them. So if you’re sensitive to it, it’s best to avoid the caffeine.
Carbohydrate amount: Gels can come in different amounts of carbohydrates—for example, Maurten Gel 100 has 25g of carbohydrates while Maurten Gel 160 has 40g. Test different amounts to see how much you need.
Texture and taste: Most gels are more of a syrup while Maurten Gel is a true, thick gel that’s firmer and easier to consume during exercise without mess.
Ultimately, it's choosing the right gel for you is a personal thing. Test what sits well in your stomach (or learn what doesn't), keeps you feeling good, and sticking to the routine you've perfected for yourself.
Fueling 5 km, 10 km, Half Marathons, and Marathons
Here’s a general guide for fueling different distances:
5 km: No need to fuel with gels. Eat well before your run.
10 km: 1 Maurten Gel 100 during warm up (or a 30g gel of your choice), about 15-45 mins before running.
Half marathon: 1 Maurten Gel 100 (or a 30g gel of your choice), during your warm up—about 15 mins before your race. During the race, take another at 6 km and 12 km, 2 gels total.
Marathon: 1 Maurten Gel 100 (or a 30g gel of your choice) during warm up, about 15 mins before your race. During the race, take a Gel 100 every 6 km, or about 6 gels total.
Top tip: remember a good rule of thumb is to have 1 gel for every 30-45 mins. So think about how long your activity will be, and plan accordingly.
Your Race Day Fueling Strategy
When you’ve finally made it to race day, you want to feel fully prepared.
Practice fueling in training: It’s worth repeating. Test how often you need gels and your tolerance in training ahead of race day.
Make a fueling plan: Map out when you’ll take each gel for your race.
Familiarize yourself with the course: Check where water stations will be on course, especially for rehydrating on a warm day. Although most gels require taking them with water to help absorption, Maurten Gels do not.
Carry your gels comfortably: Find the best way for you to carry your fuel, whether it’s using a race belt, pockets, or the Maurten Gelflask—letting you put multiple gels in a soft bottle to drink as you run without needing to open sachets. Again, practice this in training to see what feels comfortable.
Gels vs. Other Fueling Options
Although there are other options when it comes to fueling, there are a few key differences that make gels an easy source of getting in carbohydrates when running:
Gels vs. chews: Gels are easier to consume quickly while chews take longer to break down, plus it takes several chews to get the same amount of carbohydrates as a Maurten Gel 100.
Gels vs. sports drinks: Sports drinks provide hydration and carbohydrates in one but may require higher volumes for equivalent fueling. As well, you can experience discomfort while running with a stomach full of liquid.
Gels vs. food: Real food like bananas, dried fruit, or pretzels are optimal sources of carbohydrates, but whole foods are harder to eat and digest while running. Gels are a convenient alternative to get in carbohydrates while training or racing.
Top tip: remember everyone is different, and nutrition is personal. Test different tactics, and when you find what works for you, stick with it.
The Bottom Line
Energy gels offer a simple, effective way to take in the carbohydrates your body needs to perform, but it’s important to practise and figure out what works for you.
Whether that’s a firmer gel like Maurten or something else, the key is consistency: test your timing, get used to carrying your fuel, and aim to meet your carbohydrate targets without upsetting your stomach. With a bit of planning and prep, you’ll line up on race day with one less thing to worry about, and a lot more energy to spare.