Fueling is the difference between hitting the wall and feeling strong during your long runs and races. The longer you run, the more you burn through your glycogen stores – so if you don’t top them up, you’ll eventually run out of energy (also known as “the bonk”).
Fueling as you go means you can avoid this dreaded feeling. And this isn’t just for elite runners – fueling matters for everyone, whether you’re training for your first half marathon or chasing a PB.
There are now lots of fueling products available, so we’ve broken down the Runna Team’s favorite options, including the best energy gels, chews, bars and drink mixes.
Why You Should Try Different Fueling Methods
What you might not realise is that fueling is something you need to train, just like your legs.
When you first start using fueling products, it’s completely normal for your stomach to react. You may experience digestive issues or discomfort – this is why it’s so important to practice during training and not try anything for the first time on race day.
Everyone is different, and the “best” fuel is the one that works for you.
It’s not just about what your stomach tolerates either. You might find that:
Some formats are easier to consume while running (e.g. sipping vs chewing vs gels)
You prefer certain textures over others
You prefer the taste of certain products
Different Types of Fueling Products
Type | What it is | Best for | Things to consider |
Energy Gels | Concentrated carbohydrate in a small, portable packet | Races, long runs, quick energy | Can be thick or overly sweet for some |
Energy Chews and Bars | Solid or semi-solid carbohydrate sources (bite-sized chews or larger bars) | Gradual fueling, runners who prefer solid fuel | Harder to eat at higher intensities |
Liquid Energy Drinks | Carbs delivered in drink form | Easy fueling + hydration combined | Requires carrying a bottle |
Real Food Options | Natural foods like bananas, dates, or homemade snacks | If you have a preference for “real food” | Less convenient to carry |
What To Look For In A Fueling Product
Carbohydrate content (per serving):
Aim for products that help you reach your hourly carb target (often 30–90g per hour depending on duration and intensity).
Glucose vs fructose ratio:
A mix of carb sources can improve absorption and help you take on more energy without stomach issues.
Glucose and fructose use different pathways (transporters) in your gut
If you only take one type (like just glucose), that pathway can get overloaded
When you combine glucose + fructose, your body can absorb more carbs overall and with less stomach discomfort
Caffeine (optional):
Can provide a performance boost, but not everyone tolerates it well.
Texture & taste:
Try to find a product you like so you don't dread taking it.
Ease of use:
Can you store it easily, open it mid-run? Can you consume it without slowing down?
Team Runna’s Top Products
Best Energy Gels
Maurten Gel 100
Maurten’s gels use hydrogel technology which protects the carbs from interacting with stomach acid, promoting faster transit to the intestines where they are absorbed and used as fuel. This can help with your tolerance during harder efforts.
The Gel 100 provides 25g of carbohydrates in a 40g gel, while the Gel 160 option offers 40g of carbs in a 65g gel, giving you flexibility to adjust your intake based on your fueling strategy.
Best for: Runners who prefer a neutral, unflavoured gel with no artificial taste
Precision Fuel P30
Precision Fuel’s P30 gels are built for simple, structured fueling, delivering 30g of carbohydrates per 51g gel. The clear labelling makes it easy to track exactly how many carbs you’re taking in. These gels have a light flavor with a mild sweetness, making them easy to consume without being overpowering.
Best for: Runners who want precise carb intake with a lightly flavoured option
Hüma Chia Energy Gel
Hüma’s Chia Energy Gel is a great choice if you prioritise natural ingredients. It's made with a blend of fruit purée, chia seeds, and carbohydrates, it offers a more “real food” feel and taste.
Runners often prefer Hüma for its natural taste and smoother texture, with flavors like raspberry, mango, and chocolate providing a welcome alternative to overly artificial-tasting gels. It also contains added sodium to help replenish electrolytes during longer efforts.
Best for: Runners looking for a natural, fruit-based gel
Best Chews & Bars
GU Energy Chews
The great thing about the GU Energy Chews is that they are bite-sized and easy to eat on the go. They provide around 20-24g of carbs per serving and they are available in a wide range of flavours.
They also contain sodium to help replenish electrolytes. If you like the flavor of the GU chews, they also offer a variety of gels.
Best for: Runners looking for easy-to-consume chews
STYRKR Bar 30 Energy Rice Bar
These are a top pick from Coach Anya. They are amazing gluten-free options which are created from puffed rice which provides 30g of carbs in a bar that's easy to digest and also tastes good.
Anya loves to take these bars before her race – there's also a Bar 50 option with 50g if you're looking for extra carbs.
Best for: Runners looking for real-food options that are easy to eat and digest on the go
Kendal Mint Cake
Kendal Mint Cake is one of the original energy fuels, developed in the UK's Lake District and famously used on the first ascent of Mount Everest. Despite the name, it’s not actually a cake – it’s a simple, solid block made from sugar, glucose, water, and peppermint oil. One ~85g Kendal Mint Cake bar contains ~83.52g of carbs.
There are a few different brands that make Kendal Mint Cake and there are also 'modern' gel versions available from Kendal Mint Co.
Best for: High-carb energy, ideal for long efforts when you need a big fuel hit
Velaforte Chews
Veloforte Energy Chews are a natural, real-food alternative to traditional gels, made with fruit juice to provide quick, easily digestible energy. Each pack delivers up to ~44g of carbohydrates, making them a solid option for supporting longer runs or races.
The chews gently melt in your mouth and come in a bite-sized format makes them easy to consume on the go.
Best for: Natural, real-food-style fueling
Best Drink Mixes & Liquid Fuel
Liquid fuel is different from standard electrolyte drinks. While electrolytes are designed to help with hydration (replacing salts lost in sweat), liquid fuel contains carbohydrates as well, meaning it provides energy as well as hydration.
SIS Beta Fuel 80
Science in Sport Beta Fuel is a high-carb isotonic drink, with each sachet providing 80g of carbohydrates to support training and racing. It uses a blend of two types of carbs (maltodextrin and fructose), which helps your body absorb and use more energy per hour compared to a single carb source.
Because it’s isotonic, the drink is formulated to match your body’s natural fluid balance. This means it can be absorbed quickly, helping deliver both carbs and hydration efficiently while reducing the risk of stomach discomfort like bloating or sloshing.
Best for: High-carb fueling during long runs or races when you want energy and hydration in one
Skratch Labs Super High-Carb Hydration Drink Mix
If you’re training for a marathon or ultra – with lots of long runs and high weekly mileage – it can be difficult to take in enough carbohydrates through food alone, especially during peak weeks.
Designed for high-performance fueling, this Skratch drink mix is an easy way to supplement your carb intake during training. Each serving provides around 100g of carbohydrates from Cluster Dextrin, a fast-absorbing carb that delivers steady, sustained energy. It’s also gentle on the stomach, with 'low osmolality' which means it can generally empty from the stomach faster for less potential bloating.
Skratch also offer hydration drink mixes with a slightly lower total serving of carbs if you don't need as much as the super high-carb option.
Best for: High-mileage runners and big training weeks or long efforts when you need to really boost carb intake
OTE Super Carbs
OTE Super Carbs Performance Energy Drink is a strong option for marathon training when your carb demands are high. It delivers around 80g of carbohydrates per 500ml serving. It works by forming a light gel in the stomach, which helps transport carbs efficiently to the intestine for absorption, while added electrolytes support hydration.
The formula is designed to be energy-dense and practical, helping you take in more carbs per sip, ideal for long runs or races.
Best for: Fueling long runs when you want to take in a lot of carbs with minimal volume
Takeaways
Fueling isn’t one-size-fits-all! The key is finding what works for you and practicing it in training so you can power through for your longest runs and races feeling strong! Check out the offers section on your Runna app for discounts on nutrition brands.