Introduction
For any long distance race, it is essential for runners to find the type of fuel which works best for them. For many, it will be the energy gel. Energy gels are usually compact packets which contains about 100 calories each as well as the nutrition such as sodium, potassium and carbohydrate among others.
There are increasing number of brands in the market today for runners to choose from. From the all famous and well known GU, to the newer brands such as Huma and Maurten (but famous). We’ve compiled a total of 11 brands within the table below to help runners compare the specifications of the energy gels. Do note there are other fuels not included in this such as drink mixes or bars.
The 11 energy gel brands are:
- Clif
- GU
- Huma
- Koda Nutrition
- Mag-On
- Maurten Sports
- Pure Nutrition
- SiS
- TORQ Gel
- Unived
- Veloforte
If there are brands which you love but not tabulated here, drop us the brand name and we will add it in. š
Which Nutrition & What Purpose?
Before buying any gel, what should a runner look out for in terms of nutrition and why? Here we will explain each in short details to provide you the quick answer you need.
Carbohydrate
Carbohydrates are essential to help keep up your blood glucoseĀ levels and prevent you from “hitting the wall”. It is also a primary source of fuel to keep the runner going during prolong workouts.
Electrolytes (Sodium, Potassium, Calcium, Magnesium, and Chloride)
There are in at least 5 different types of electrolytes. Electrolytes are crucial for runners as they are minerals that help us keep our performance. In specific, electrolytes is lost when we sweat and the lack of these electrolytes can result in muscular fatigue, cramping, or even hyponatremia (extremely low levels of sodium) among others. Therefore it is crucial for runners to keep hydrated but also consume enough of these nutrition to perform but also keep safe.
Sodium
This is one of the electrolytes that get lost in higher concentration. It is crucial to help with your muscle contractions and regulating of fluid to prevent dehydration.
Potassium
Potassium is another key electrolyte to help regulate the fluids within your cells, sodium regulates outside of the cells. With a lack of potassium, one could experience weakness and also muscle cramps.
Calcium
While we all know calcium is essential for our bones, it also serves as an electrolyte and help to regulate the extracellular fluid. It is needed to help prevent muscle weakness or muscle cramps. However, calcium is not the most important electrolyte as they are lost in smaller amount compared to the earlier two.
Magnesium
Magnesium is essential to help transport blood sugar to your muscles and lactate out. It is involved the production of adenosine triphosphate (ATP) – source of energy for use and storage at cellular level. There have also been studies that concluded the help of Magnesium in reducing cramping and increasing muscle oxygenation.
Chloride
Chloride is a electrolyte commonly found together with sodium. When put together as sodium chloride, you get salt. It serves much of the same functions as sodium and also help to maintain the pH level in your body.
Caffeine
Caffeine needs no introduction. One important point to note is to avoid overconsuming caffeine given its impact on the heart. Aside from that, caffeine is known to help boost your alertness as per normal coffee does.
Beta-Alanine
Beta-alanine helps to increaseĀ carnosineĀ levels andĀ help your muscles reduce their acid levels during exercise. This lessens overall fatigue. This is less common in the energy gel as you will observe below.
Energy Gel Nutrition Comparison Table
The table has a total of 11 columns, as such you will need to scroll across to see the full table on devices with smaller screen estate. This table is best viewed on the desktop and we apologize for mobile phone users with less than optimal experience. The table is arranged by Brand in alphabetical order starting with CLIF.
Brand | Product Name | Calories | Carbohydrate | Magnesium | Sodium | Calcium | Potassium | Chloride | Caffeine | Beta-Alanine |
CLIF | Shot – Vanilla | 100 | 25 | 90 | ||||||
CLIF | Shot – Citrus with Caffeine | 100 | 25 | 90 | 25 | |||||
CLIF | Shot – Mocha with Caffeine | 100 | 24 | 90 | 50 | |||||
CLIF | Shot – Chocolate | 110 | 23 | 60 | ||||||
CLIF | Shot – Chocolate Cherry with Caffeine | 110 | 23 | 60 | 100 | |||||
CLIF | Shot – Strawberry with Caffeine | 100 | 25 | 95 | 25 | |||||
CLIF | Shot – Double Expresso with Caffeine | 100 | 24 | 60 | 100 | |||||
CLIF | Shot – Razz | 100 | 24 | 90 | ||||||
GU | Cola me-happy Energy Gel | 100 | 22 | 60 | 20 | 40 | ||||
GU | Tri-Berry Energy Energy Gel | 100 | 23 | 55 | 20 | 30 | 20 | |||
GU | Vanilla Bean Energy Gel | 100 | 22 | 60 | 20 | 40 | 20 | |||
GU | Chocolate Outrage Energy Gel | 100 | 21 | 50 | 30 | 60 | 20 | |||
GU | Strawberry Banana Energy Gel | 100 | 23 | 55 | 20 | 30 | ||||
GU | Salted Caramel Energy Gel | 100 | 22 | 125 | 20 | 40 | 20 | |||
GU | Birthday Cake Energy Gel | 100 | 22 | 60 | 20 | 40 | ||||
GU | Campfire S’mores Energy Gel | 100 | 22 | 60 | 20 | 45 | ||||
GU | Jet Blackberry Energy Gel | 100 | 22 | 55 | 20 | 30 | 40 | |||
GU | Lemon Sublime Energy Gel | 100 | 23 | 55 | 20 | 30 | ||||
GU | Salted Watermelon Energy Gel | 100 | 23 | 125 | 20 | 30 | 20 | |||
GU | Tastefully Nude Energy Gel | 100 | 23 | 60 | 20 | 40 | 20 | |||
GU | Mandarin Orange Energy Gel | 100 | 23 | 60 | 20 | 30 | 20 | |||
GU | Espresso Love Energy Gel | 100 | 23 | 60 | 20 | 40 | 40 | |||
GU | Caramel Macchiato Energy Gel | 100 | 22 | 60 | 20 | 40 | 40 | |||
GU | Mint Chocolate Energy Gel | 100 | 21 | 50 | 30 | 60 | 20 | |||
GU | Cold Brew Coffee Roctane Gel | 100 | 21 | 125 | 40 | 70 | ||||
GU | Blueberry Pomegannate Roctane Gel | 100 | 21 | 125 | 30 | 35 | ||||
GU | Chocolate Coconut Roctane Gel | 100 | 20 | 125 | 30 | 35 | ||||
GU | Vanilla Orange Roctane Gel | 100 | 21 | 125 | 30 | 35 | ||||
GU | Pineapple Roctane Gel | 100 | 21 | 125 | 30 | |||||
GU | Cherry Lime Roctane Gel | 100 | 21 | 125 | 30 | 35 | ||||
GU | Strawberry Kiwi Roctane Gel | 100 | 21 | 125 | 30 | |||||
GU | Lemonade Roctane Gel | 100 | 21 | 180 | 30 | |||||
GU | Sea Salt Chocolate Roctane Gel | 100 | 21 | 180 | 30 | 35 | ||||
GU | Tutti Futti Roctane Gel | 100 | 21 | 125 | 30 | 35 | ||||
GU | Salted Lime Roctane Gel | 100 | 21 | 190 | 30 | 35 | ||||
Huma | Energy Gel Strawberry | 100 | 22 | 105 | ||||||
Huma | Energy Gel Apple Cinnamon | 100 | 22 | 105 | ||||||
Huma | Energy Gel Blueberries | 100 | 21 | 105 | ||||||
Huma | Energy Gel CafƩ Mocha | 100 | 25 | 110 | 50 | |||||
Huma | Energy GelChocolate | 100 | 25 | 110 | 25 | |||||
Huma | Energy Gel Lemonade | 100 | 22 | 105 | 25 | |||||
Huma | Energy Gel Mangoes | 100 | 21 | 105 | ||||||
Huma | Energy Gel Raspberries | 100 | 21 | 105 | 25 | |||||
Huma | Energy Gel Plus – Berries & Pomegranate | 100 | 21 | 15 | 240 | 25 | 75 | |||
Huma | Energy Gel Plus – Blackberry Banana | 100 | 21 | 15 | 240 | 25 | 85 | |||
Huma | Energy Gel Plus – Strawberry Lemonade | 100 | 21 | 15 | 245 | 30 | 80 | 25 | ||
KODA Nurition | Lemon Lime Gel | 117 | 30 | 36 | 18 | |||||
KODA Nurition | Wild Berry Gel | 117 | 30 | 36 | 18 | |||||
KODA Nurition | Green Plum Gel | 117 | 30 | 36 | 18 | 80 | ||||
KODA Nurition | Berry Banana Gel | 117 | 30 | 36 | 18 | |||||
KODA Nurition | Mango Passion Gel | 117 | 30 | 36 | 18 | |||||
KODA Nurition | Cola Gel | 117 | 30 | 36 | 18 | |||||
KODA Nurition | Cappuccino Gel | 117 | 30 | 36 | 18 | 80 | ||||
KODA Nurition | Cola Vanilla | 117 | 30 | 36 | 18 | 80 | ||||
Mag-On | AO Mikan Gel | 120 | 30 | 50 | 25 | |||||
Mag-On | Pink GrapeFuit Gel | 120 | 30 | 50 | 25 | |||||
Mag-On | Lemon Gel | 120 | 30 | 50 | 25 | |||||
Mag-On | Apple Gel | 120 | 30 | 50 | ||||||
Mag-On | Grapefruit Gel | 120 | 30 | 50 | ||||||
Mag-On | Ume Gel | 120 | 30 | 50 | ||||||
Mag-On | Banna Jelly Gel | 120 | 30 | 50 | 180 | |||||
Maurten | Gel 100 | 100 | 25 | 34 | 22 | |||||
Maurten | Gel 100 Caf 100 | 100 | 25 | 22 | 6 | 100 | ||||
PURE Nutrition | Manuka Honey | 92 | 23 | 54 | 6 | |||||
PURE Nutrition | Raspberry + Caffeine | 102 | 25 | 30 | 30 | |||||
PURE Nutrition | Lemon Lime | 100 | 25 | 31 | ||||||
PURE Nutrition | Lemon Lime + Caffeine | 100 | 25 | 31 | 30 | |||||
PURE Nutrition | Mango | 102 | 25 | 30 | ||||||
PURE Nutrition | Orange | 107 | 26 | 30 | ||||||
PURE Nutrition | Apple Cinnamon | 105 | 26 | 30 | ||||||
PURE Nutrition | Kola Nut & Lemon Juice + Caffeine | 98 | 24 | 54 | 30 | |||||
PURE Nutrition | Banna + Manuka Honey | 86 | 21 | 54 | 33 | |||||
PURE Nutrition | Orange Lemon Lime | 95 | 23 | 49 | 13 | |||||
PURE Nutrition | Espresso | 90 | 22 | 56 | 112 | 30 | ||||
Science in Sport | GO Isotonic Energy Gel – Apple | 87 | 22 | 10 | ||||||
Science in Sport | GO Isotonic Energy Gel – Fruit Salad | 87 | 22 | 10 | ||||||
Science in Sport | GO Isotonic Energy Gel – Lemon & Lime | 87 | 22 | 10 | ||||||
Science in Sport | GO Isotonic Energy Gel – Mixed | 87 | 22 | 10 | ||||||
Science in Sport | GO Isotonic Energy Gel – Orange | 87 | 22 | 10 | ||||||
Science in Sport | GO Isotonic Energy Gel – Tropical | 87 | 22 | 10 | ||||||
Science in Sport | GO Isotonic Energy Gel – Apple | 87 | 22 | 10 | ||||||
TORQ | Cherry Bakewell | 114 | 29 | 1 | 49 | 6 | 24 | 99 | ||
TORQ | Black Cherry Yoghurt | 114 | 29 | 1 | 49 | 6 | 24 | 99 | ||
TORQ | Apple Crumble | 114 | 29 | 1 | 49 | 6 | 24 | 99 | ||
TORQ | Lemon Drizzle | 114 | 29 | 1 | 49 | 6 | 24 | 99 | ||
TORQ | Orange & Banana | 113 | 28 | 1 | 49 | 6 | 24 | 99 | ||
TORQ | Raspberry Ripple | 114 | 29 | 1 | 49 | 6 | 24 | 99 | ||
TORQ | Rhubarb & Custard | 114 | 29 | 1 | 49 | 6 | 24 | 99 | ||
TORQ | Strawberry Yoghurt | 113 | 28 | 1 | 49 | 6 | 24 | 99 | ||
TORQ | Caramel Latte | 114 | 29 | 1 | 49 | 6 | 24 | 99 | 89 | |
TORQ | Banoffee | 114 | 29 | 1 | 49 | 6 | 24 | 99 | 89 | |
TORQ | Forest Fruits | 113 | 28 | 1 | 49 | 6 | 24 | 99 | 89 | |
Unived | Elite Gel – Berry Blast | 190 | 45 | 56 | 144 | 98 | 230 | 400 | ||
Unived | Elite Gel – Melon Sea Salt | 190 | 45 | 56 | 277 | 98 | 440 | 400 | ||
Unived | Elite Gel – Vanilla Sea Salt | 190 | 45 | 56 | 277 | 98 | 440 | 400 | ||
Unived | Elite Gel – Mandarin Orange | 190 | 45 | 56 | 144 | 98 | 230 | 400 | ||
Unived | Elite Gel – Choco Fudge | 190 | 45 | 56 | 144 | 98 | 230 | 50 | 400 | |
Unived | Elite Gel – Double Espresso | 190 | 45 | 56 | 144 | 98 | 230 | 100 | 400 | |
Unived | Gel – Salted Lime | 110 | 26 | 28 | 131 | 80 | 254 | 200 | ||
Unived | Gel – Black Cherry | 110 | 26 | 28 | 80 | 80 | 175 | 200 | ||
Unived | Gel – Vanilla Orange | 110 | 26 | 28 | 80 | 80 | 175 | 200 | ||
Unived | Gel – Salted Caramel | 110 | 26 | 28 | 131 | 80 | 254 | 200 | ||
Unived | Gel – Dark Chocolate Mint | 110 | 26 | 28 | 80 | 80 | 175 | 35 | 200 | |
Unived | Gel – Cocoa Choc | 110 | 26 | 28 | 80 | 80 | 175 | 50 | 200 | |
Veloforte | Riba – Blackcurrant & Elderflower | 89 | 22 | 7 | 110 | 5 | 26 | |||
Veloforte | Doppio – Maple, Coffee & Guarana | 89 | 22 | 7 | 110 | 5 | 27 | 75 | ||
Veloforte | Primo – Beetroot & Lemon | 90 | 22 | 7 | 110 | 5 | 27 | |||
Veloforte | Tempo – Date, Lemon & Ginger | 89 | 22 | 7 | 110 | 5 | 27 |