Energy gels and running gels give you fast, easy-to-carry carbohydrate when your body's own stores start to run low. Whether you're training for a half marathon, racing a trail ultra or riding all day, the right runners gel helps you hold your pace and finish strong. Shop drinkable fluid gels and compact 35g gels from PURE Sports Nutrition and PeakFuel, with caffeine and caffeine-free options.
How many gels per hour?
For sessions under an hour you usually don't need a gel. For efforts of one to two and a half hours, most guidelines suggest 30โ60g of carbohydrate per hour. For longer events, trained athletes can aim for up to 90g per hour. Most carbohydrate gels contain 20โ30g of carbs, which works out to roughly one gel every 20โ40 minutes. Check the carbs per gel on each product and build your plan around that number.
Fluid gels vs 35g gels
Fluid energy gels, like PURE Fluid Energy Gels, are thinner and more drinkable. They go down easily at race pace and need little or no water, which makes them a good choice for runners who struggle with thick gels.
35g gels are smaller and lighter to carry, so you can fit more in a pocket or running belt. They are more concentrated, so take them with a few mouthfuls of water to help your stomach absorb them.
Caffeine or no caffeine?
Caffeine gels can reduce how hard an effort feels and help you stay sharp late in a race. Many runners save them for the second half of a long run or race and use caffeine-free gels early on. If you're not used to caffeine during exercise, try one in training first, and keep track of how many you take in a day.
Energy gel FAQs
How many gels do I need for a half marathon?
Most runners use one to three gels for a half marathon. If you'll finish in under 90 minutes, one gel around the 45-minute mark is often enough. Slower runners can take one every 30โ40 minutes.
When should I take my first gel?
Take your first gel 30โ45 minutes into a long run or race, before you feel tired. Waiting until you're flat makes it harder to recover your pace.
Do I need to drink water with energy gels?
With thick 35g gels, yes: a few mouthfuls of water helps digestion. Fluid gels are designed to be taken with little or no water.
Are running gels good for cycling and hiking?
Yes. Energy gels work for any long, continuous effort, including road and mountain biking, triathlon and big hiking days.
How do I avoid stomach problems with gels?
Practise your race-day fuelling in training, start with one gel per hour and build up, and stick to gels you've already tested. Gut-friendly formulas like PURE's are designed to be easy to digest.
