Energy Gel For Marathon

Energy Gel For Marathon

The amount of energy gels and brand of energy gel you should have for a marathon depends a lot on the time you spend running, those running a marathon in 2.5hours will differ from those attempting a sub 4 hour marathon and so on. Below we look in to when and how much energy gels you should have when attempting a marathon race distance.

If you're just looking for energy gel recommendations, scroll to the bottom and you'll see a definitive list of gels available for you to try. At the time of writing we have nearly 200 in the food discovery database and all are below in an easy to use table format for you to discover new favorites.

If you're looking for energy gels for your first or seventh marathon race, it needs to be quick to consume, not give you any gut issues and work fast so that you get the energy you need straight away.

As well as that there are some other questions you could ask of them that would make their use that much easier and enjoyable, such as flavor, packaging type, whether you need to take the gel with water, etc.

Before you get used to training with your own gels and working out a nutrition plan for yourself, ask your marathon races if they are providing gels.

If you're going to use gels provided by the marathon and their food and drink stations, it is important that you test these out many months before on your longer runs to check that they work for you.

Make sure you ask the marathon if they are providing gels on the day of the marathon and which gels they are providing. If they are, that is great as you don't have to carry any extra weight with you.

It also is important to think about eating other foods, substantial real foods, water and electrolytes as well. We have written a much more thorough guide on how much to eat and when for a marathon and other distances here. And combined with the food discovery tool, we're sure you can find nutritional plans that best fit your specific requirements.

Why Energy Gels For A Marathon

Energy gels are a great source of energy and are very popular because they're very easy and quick to consume. They weigh very little and because of the amount of gels available, there are bound to be some that work very well for you.

If you are self-supporting a marathon and you have to carry your own food, then gels will literally take up no more than 350 grams if you're attempting a sub 3 hour marathon and take with you 7 gels for that period and marathon length.

How Many Gels For A Marathon Run

This question has a different answer for everyone, if everyone is giving it their best shot and putting in similar levels of effort, it comes down to how long you'll be out on the marathon.

A rule of thumb is 200+ calories per hour or 1.2g of carb per minute from the food items you choose to consume. 

Depending on the gel type, that means at least 2-3 gels per hour with each gel being consumed every 20-30 minutes. You need to also check whether the gels you are taking need to be consumed with water.

With the table below which shows all of the available energy gels, you will notice there is a column on the far right called minutes of energy, this is a guide which is taken from the amount of quick energy usable carbs that are in the energy gel and shows roughly how many minutes of energy that gel can cover you for.

It may be that it could cover you longer or for less than it states, this is down to the effort being put in, how long you've been running for in the marathon and other factors. Make sure to check both the calories and the carbs in each food item to get a good estimate of how many you will need.

How Many Energy Gels For a Sub 3 Hour Marathon

Using the minutes of energy as a guide and if every energy gel you use is carb based then you will be looking at a minimum of 7 energy gels for a 3 hour marathon.

Why 7 and not 9 if each gel could cover 20 minutes and you'd consume 3 an hour? This is because the first 30-45 minutes of a race, you should have plenty of energy and have potentially pre-carb loaded and you can use this to get you through the first hour.

It is only after the first 45-60 minutes do you need to start taking in extra calories and usable energy for endurance events and marathons which are longer than 1 hour in length.

If you go from the first 50 energy gels in the list below out of the nearly 200 available to choose from, you can stick to this guide as most in the top 50 offer around 20 minutes of energy per gel.

This is because they have between 22 grams and 28 grabs of carbs and 90 to 110 calories available.

How Many Gels For a 4 Hour Marathon or Longer

The same rules apply for 4 hour marathon or longer races, 1.2g of carbs per minute and or 200+ calories per hour. If you're attempting a marathon and looking at under a 4 hour marathon time or something even a little bit longer, you would look to consume about 10 energy gels for 4 hours of moderate to hard running.

This is because a sub 3 hour would have 7 gels, plus the extra hour, with each gel covering 20+ minutes, you know you will be covered, energy wise with 10 gels.

Training With Energy Gels on Long Runs

One of the biggest takeaways from all of this is that you train, train, train your nutritional plan. This goes for how many gels you have and the energy gel brand and ingredients composition you have.

Using the food discovery tool, you can filter by energy gels as a food type and then look in to the sugar types and ingredient composition used by gels to find ones that work with your gut and don't give you any gut issues.

If you're going to be taking at least 7+ gels for a marathon, you need to know you can handle that amount of gels in a short space of time, whilst also running at a hard effort.

Many people worry about whether they've trained enough, but not many concern themselve's with training their nutritional plan. Eating the wrong foods or not enough can kill your race, even if you've had the best training regime pre-race.

 

 

192
energy gels to compare
Diet Flavors Sugar type Water required Serving weight Calories Calories per gram Carbs Carbs per gram Minutes of energy
1 Mule Bar Cherry Bomb Energy Gel Mule Bar Cherry Bomb Energy Gel vegan, vegetarian cherry agave syrup, brown rice syrup 37 grams 114calories 3.08 calories /g 28.00g 0.76g 23MoE
2 Mule Bar Lemon Zinger Energy Gel Mule Bar Lemon Zinger Energy Gel vegan, vegetarian lemon agave syrup, brown rice syrup 37 grams 112calories 3.03 calories /g 28.00g 0.76g 23MoE
3 Torq Forest Fruits Energy Gel Torq Forest Fruits Energy Gel gluten free, vegan, vegetarian berries fructose, maltodextrin 45 grams 112calories 2.49 calories /g 28.00g 0.62g 23MoE
4 Mule Bar Cafe Cortado Energy Gel Mule Bar Cafe Cortado Energy Gel vegan, vegetarian coffee agave syrup, brown rice syrup, malted barley syrup 37 grams 112calories 3.03 calories /g 27.00g 0.73g 23MoE
5 Mule Bar Apple Studel Energy Gel Mule Bar Apple Studel Energy Gel vegan, vegetarian apple, apple strudel agave syrup, brown rice syrup 37 grams 108calories 2.92 calories /g 27.00g 0.73g 23MoE
6 Dextro Energy Orange Liquid Gel Dextro Energy Orange Liquid Gel gluten free, vegan, vegetarian orange dextrose, fructose, maltodextrin 60 grams 113calories 1.88 calories /g 28.10g 0.47g 23MoE
7 Honey Stinger Ginsting Energy Gel Honey Stinger Ginsting Energy Gel gluten free, vegetarian honey honey 34 grams 100calories 2.94 calories /g 27.00g 0.79g 23MoE
8 Untapped Pure Maple Syrup Energy Gel Untapped Pure Maple Syrup Energy Gel gluten free, paleo, vegan maple syrup maple syrup 38 grams 100calories 2.63 calories /g 26.00g 0.68g 22MoE
9 Huma Cafe Mocha Chia Energy Gel huma cafe mocha chia energy gel gluten free, vegan, vegetarian coffee brown rice syrup, cane syrup 36 grams 100calories 2.78 calories /g 26.00g 0.72g 22MoE
10 Carb Boom Raspberry Energy Gel carb boom raspberry energy gel gluten free, vegan, vegetarian raspberry maltodextrin 41 grams 110calories 2.68 calories /g 26.00g 0.63g 22MoE
11 Carb Boom Grape Pomegranate Energy Gel Carb Boom Grape Pomegranate Energy Gel gluten free, vegan, vegetarian grape, pomegranate maltodextrin 41 grams 110calories 2.68 calories /g 26.00g 0.63g 22MoE
12 Carb Boom Apple Cinnamon Energy Gel Carb Boom Apple Cinnamon Energy Gel gluten free, vegan, vegetarian apple, cinnamon maltodextrin 41 grams 110calories 2.68 calories /g 26.00g 0.63g 22MoE
13 Carb Boom Banana Peach Energy Gel carb boom banana peach energy gel gluten free, vegan, vegetarian banana, peach maltodextrin 41 grams 110calories 2.68 calories /g 26.00g 0.63g 22MoE
14 Eload Apple Energy Gel eload apple energy gel gluten free, vegan, vegetarian apple dextrose, maltodextrin 39 grams 110calories 2.82 calories /g 26.00g 0.87g 22MoE
15 Unived Rrunn Vanilla Orange Energy Gel Unived Rrunn Vanilla Orange Energy Gel gluten free, vegan, vegetarian vanilla, orange dextrose, maltodextrin 0ml 42 grams 110calories 2.62 calories /g 26.00g 0.62g 22MoE
16 Powerbar Powergel Original Green Apple Energy Gel Powerbar Powergel Original Green Apple Energy Gel dairy free, egg free, gluten free, vegan, vegetarian apple fructose, maltodextrin 50ml 41 grams 103calories 2.51 calories /g 26.00g 0.63g 22MoE
17 Powerbar Mango Passionfruit Powergel Fruit Energy Gel Powerbar Mango Passionfruit Powergel Fruit Energy Gel dairy free, vegan, vegetarian mango, passion fruit fructose, maltodextrin 0ml 41 grams 105calories 2.56 calories /g 26.00g 0.63g 22MoE
18 Rrunn Salted Caramel Energy Gel Rrunn Salted Caramel Energy Gel gluten free, vegan, vegetarian salted caramel maltodextrin, dextrose 39 grams 110calories 2.82 calories /g 26.00g 0.67g 22MoE
19 Untapped Coffee Pure Maple Syrup Energy Gel Untapped Coffee Pure Maple Syrup Energy Gel gluten free, paleo, vegan, vegetarian maple syrup, coffee maple syrup 38 grams 100calories 2.63 calories /g 26.00g 0.68g 22MoE
20 Honey Stinger Strawberry Kiwi Energy Gel Honey Stinger Strawberry Kiwi Energy Gel gluten free strawberry, kiwi honey, tapioca syrup 32 grams 100calories 3.13 calories /g 25.00g 0.78g 21MoE
21 Peter Rabbit Super Oats and Seeds Banana and Mango Puree Food Pouch Peter Rabbit Super Oats and Seeds Banana and Mango Puree Food Pouch gluten free, vegan banana, mango naturally present sugar, no added sugar 0ml 113 grams 110calories 0.97 calories /g 25.00g 0.22g 21MoE
22 Muir Energy Blackberry and Thyme Energy Gel Muir Energy Blackberry and Thyme Energy Gel vegan, vegetarian blackberry, thyme naturally present sugar, no added sugar 30 grams 115calories 3.83 calories /g 25.00g 0.83g 21MoE
23 Clif Shot Citrus Energy Gel Clif Shot Citrus Energy Gel vegan, vegetarian citrus cane syrup, maltodextrin 34 grams 100calories 2.94 calories /g 25.00g 0.74g 21MoE
24 Maurten 100 Energy Gel maurten 100 gel gluten free, vegan, vegetarian unflavored fructose, glucose syrup 40 grams 100calories 2.50 calories /g 25.00g 0.63g 21MoE
25 Mule Bar Salted Caramel Energy Gel mule bar salted caramel energy gel vegetarian salted caramel agave syrup, brown rice syrup 37 grams 108calories 2.92 calories /g 25.00g 0.68g 21MoE
26 Maurten 100 Gel 100 Caf Energy Gel Maurten 100 Gel 100 Caf Energy Gel vegan, vegetarian unflavored fructose, glucose syrup 0ml 40 grams 100calories 2.50 calories /g 25.00g 0.63g 21MoE
27 Clif Shot Strawberry with Caffeine Energy Gel Clif Shot Strawberry with Caffeine Energy Gel vegan, vegetarian strawberry cane syrup, maltodextrin 34 grams 100calories 2.94 calories /g 24.00g 0.71g 20MoE
28 Muir Energy Pineapple & Kale Energy Gel Muir Energy Pineapple & Kale Energy Gel gluten free, paleo, vegan, vegetarian pineapple, kale coconut palm sugar 30 grams 106calories 3.53 calories /g 24.00g 0.80g 20MoE
29 Honey Stinger Fruit Smoothie Energy Gel Honey Stinger Fruit Smoothie Energy Gel gluten free, vegetarian fruit honey, tapioca syrup 32 grams 100calories 3.13 calories /g 24.00g 0.75g 20MoE
30 Muir Energy Passion Fruit Banana Pineapple Energy Gel Muir Energy Passion Fruit Banana Pineapple Energy Gel vegan, vegetarian passion fruit, banana, pineapple naturally present sugar, no added sugar 30 grams 105calories 3.50 calories /g 24.00g 0.80g 20MoE
31 Clif Shot Double Espresso Energy Gel Clif Shot Double Espresso Energy Gel vegan, vegetarian coffee cane syrup, maltodextrin 34 grams 100calories 2.94 calories /g 24.00g 0.71g 20MoE
32 Honey Stinger Mango Orange Energy Gel Honey Stinger Mango Orange Energy Gel gluten free, vegetarian mango, orange honey, tapioca syrup 32 grams 100calories 3.13 calories /g 24.00g 0.75g 20MoE
33 Gu Gingerade Energy Gel Gu Gingerade Energy Gel gluten free, vegan, vegetarian ginger fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.69g 19MoE
34 Gu Vanilla Bean Energy Gel gu vanilla bean energy gel gluten free, vegan vanilla maltodextrin, fructose 32 grams 100calories 3.13 calories /g 22.00g 0.69g 19MoE
35 Gu Strawberry Banana Energy Gel Gu Strawberry Banana Energy Gel gluten free, vegan, vegetarian strawberry, banana fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
36 Huma Strawberry Chia Energy Gel huma strawberry chia energy gel vegan, vegetarian strawberry brown rice syrup, cane syrup 100ml 44 grams 100calories 2.27 calories /g 23.00g 0.52g 19MoE
37 Gu Tastefully Nude Energy Gel Gu Tastefully Nude Energy Gel gluten free, vegan, vegetarian unflavored maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
38 Gu French Toast Energy Gel gu french toast energy gel gluten free, vegan, vegetarian french toast fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
39 Gu Tri Berry Energy Gel Gu Tri Berry Energy Gel gluten free, vegan, vegetarian berry fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
40 Happy Tot Banana Peach & Mango Pouch Happy Tots Banana Peach & Mango Pouch vegan, vegetarian banana, peach, mango naturally present sugar, no added sugar 120 grams 110calories 0.92 calories /g 23.00g 0.19g 19MoE
41 High5 Orange Energy Gel High5 Orange Energy Gel gluten free, vegetarian orange glucose syrup, maltodextrin 40 grams 91calories 2.28 calories /g 23.00g 0.58g 19MoE
42 Gu Toasted Marshmallow Energy Gel Gu Toasted Marshmallow Energy Gel gluten free, vegan, vegetarian marshmallow fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
43 Rekarb Raspberry Baobab Energy Gel Rekarb Raspberry Baobab Energy Gel gluten free, vegan, vegetarian raspberry, baobab maple syrup 36 grams 90calories 2.50 calories /g 23.00g 0.64g 19MoE
44 Huma Chia Lemonade Energy Gel huma chia lemonade energy gel gluten free, vegan, vegetarian lemonade brown rice syrup, cane syrup 38 grams 100calories 2.63 calories /g 23.00g 0.61g 19MoE
45 Gu Espresso Love Energy Gel gu espresso love energy gel gluten free, vegan, vegetarian coffee fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
46 Gu Lemon Sublime Energy Gel gu lemon sublime energy gel gluten free, vegan, vegetarian lemon fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
47 Huma Chia Chocolate Energy Gel Huma Chia Chocolate Energy Gel gluten free, vegan, vegetarian chocolate brown rice syrup, cane syrup 36 grams 100calories 2.78 calories /g 23.00g 0.64g 19MoE
48 Gu Mandarin Orange Energy Gel Gu Mandarin Orange Energy Gel gluten free, vegan, vegetarian mandarin, orange fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
49 High 5 Aqua Berry Energy Gel High 5 Aqua Berry Energy Gel vegan, vegetarian berry maltodextrin, glucose syrup 66 grams 95calories 1.44 calories /g 23.00g 0.35g 19MoE
50 Gu Salted Watermelon Energy Gel Gu Salted Watermelon Energy Gel gluten free, vegan, vegetarian salted watermelon, watermelon fructose, maltodextrin 32 grams 100calories 3.13 calories /g 23.00g 0.72g 19MoE
Food Category
Tags
marathon