Best Carbohydrate Gels in 2025 (Top 10: Huma Chia, Maurten and More)
Find the top-rated carbohydrate gels for runners, cyclists, and endurance athletes. Discover which energy gels deliver the best fast fuel for your next race or training session.
You can’t outrun bad fuel.
Picture this: mile 18, legs heavy, and your stomach staging a revolt. That’s when the right gel either saves your race or ruins the day.
Gels are not all the same. You want FAST energy, easy digestion, and a product that won’t make you stop. Pick fuel that keeps you moving, not stopping.
Contents
- The Best Carbohydrate Gels
- MAURTEN Gel 100 Hydrogel Technology Mix
- GU Roctane Ultra Endurance Energy Gel
- Huma Plus Double Electrolytes Chia Gel
- Carbs Fuel Original 50g High-Carb Energy Gel
- Huma Chia Real Food Energy Gel Variety
- GU Energy Original Sports Nutrition Gel
- Science in Sport 60ml Isotonic Energy Gel Variety
- Honey Stinger Organic Fruit Smoothie Gel
- BPN Go Gel Endurance 100-Calorie Packs
- TRUEplus Fast-Acting Glucose Gel Pouch
- Final Thoughts on the Best Carbohydrate Gels
- What Are Carbohydrate Gels Used For?
- How to Choose the Best Carbohydrate Gels
- Check Out the Best Carbohydrate Gels
- Also Check Out Other Helpful Articles
- Video About the Best Carbohydrate Gels
The Best Carbohydrate Gels
MAURTEN Gel 100 Hydrogel Technology Mix
You’ll notice a very gentle feel in the stomach thanks to the patented hydrogel technology, which allows for high carbohydrate delivery with minimal GI distress. It’s a go-to for many elites and marathoners who need reliable, high-rate fuel.
Pros
- Patented hydrogel for improved gastric tolerance
- High carbohydrate concentration with minimal GI upset
- Available caffeinated and non-caffeinated options
- Trusted by many elite athletes
Cons
- Relatively expensive per serving
- Some users prefer stronger flavors
Overview
Maurten’s Gel100 uses a hydrogel system that encapsulates carbohydrates and allows them to transit the stomach in a way that’s easier on your gut. The technology aims to let you absorb a high carbohydrate dose without the typical stickiness or gastric slowdown of traditional gels.
- Hydrogel technology with specific fructose-to-glucose ratio
- Mix boxes commonly include caffeinated and non-caffeinated packets
- Designed for high-carb demands with reduced GI symptoms
Benefits in real use
If you’ve struggled with stomach issues when taking concentrated carbs, the hydrogel often changes the equation: you can tolerate higher carbohydrate intake per hour without bloating or nausea. This is why many marathoners and ultrarunners prefer it on race day.
Considerations and trade-offs
The main downside is cost and, occasionally, an understated flavor profile that some find bland. Because it performs differently than syrup-based gels, you should practice dosing and timing before event day.
Practical recommendation
Use the caffeinated versions strategically (mid to late race) and pair with your hydration plan. If you aim for 60–90 g carbs per hour, Maurten can help you reach that with fewer GI problems.
GU Roctane Ultra Endurance Energy Gel
You’ll benefit from extra amino acids and a higher sodium content designed for extreme efforts and long races. It’s optimized to reduce muscle damage and help maintain mental focus during very long training sessions or events.
Pros
- Higher amino acid profile to aid muscle recovery
- Increased sodium for heavy sweating and long events
- Compact and calorie-dense for ultra-distance use
- Available in multiple flavors
Cons
- Some athletes find the taste less palatable
- Higher price point compared with standard gels
Overview
GU Roctane is a step up from the original formula, targeting ultra-endurance athletes who need more than basic carbohydrate replacement. The gel contains three times the amino acids and roughly double the sodium versus the standard GU gel to better support extremely long efforts.
- 100 calories per packet with elevated amino acids
- Higher sodium to help replace electrolytes lost in prolonged sweating
- Designed for marathon, ultra, and long-distance triathlon use
Why choose Roctane
If you’re racing for many hours or training at very high intensities, the additional amino acids can help reduce muscle breakdown and the higher sodium helps you maintain fluid balance. That can translate to fewer cramps and a steadier late-race performance.
Drawbacks and usage notes
The flavor profile isn’t everyone’s favorite and the gels cost more per packet. Reserve Roctane for sessions longer than 90–120 minutes or when extreme conditions make extra electrolytes necessary.
Race-day strategy
Test it extensively in training to dial timing and tolerance; when used properly it can be a decisive tool in multi-hour events.
Huma Plus Double Electrolytes Chia Gel
You get double electrolytes and a chia-based texture that’s famously gentle on the gut, making it a smart pick for hot days or long efforts. The real-food ingredient list keeps taste and digestion reliable during long training blocks.
Pros
- Double the electrolytes for better sodium and potassium replacement
- Real-food ingredients (fruit purees and chia) that are stomach-friendly
- Good flavor range and smooth texture
- Works well during long races or hot conditions
Cons
- Slightly higher price point than basic gels
- Packaging can be bulkier than some competitors
Overview
Huma Plus mixes fruit purees with powdered chia seeds and significantly more electrolytes than the original formula to deliver a stomach-friendly, real-food gel. It’s designed to help you maintain electrolyte balance while still providing rapid carbohydrates for endurance sports.
- Double electrolytes compared to original Huma gel
- 100% natural, real-food ingredient list
- Stomach-friendly texture due to chia
Benefits and performance
Because the product emphasizes sodium and potassium alongside carbs, you’ll notice it helps stave off cramps and maintain hydration status more effectively than many standard gels. The chia adds texture and may slow gastric emptying slightly, which some athletes find stabilizes energy release.
Practical tips and limitations
Use this gel in hotter conditions or when you know you’ll be sweating heavily; it pairs particularly well with water or an electrolyte drink. Be mindful that the packs are slightly larger, so plan where you’ll carry them on race day or during long rides.
When to choose it
If you’ve suffered cramps or gut issues with syrup-based gels, try this during a long training session to see whether the added electrolytes and chia translate to fewer mid-ride problems.
Carbs Fuel Original 50g High-Carb Energy Gel
You’ll get a very high 50 g carbohydrate dose per gel, which is ideal if you’re targeting 90–120 g carbs per hour with fewer interruptions. The clean ingredient list and lack of gelling agents keeps it gut-friendly for many athletes.
Pros
- 50 g carbohydrates per serving—very high energy density
- No preservatives or gelling agents
- Vegan and gluten-free
- Good choice for long ultras and high-carb strategies
Cons
- Can be thick when cold; best warmed by body temperature
- Large carb load may upset very sensitive stomachs if not practiced
Overview
Carbs Fuel Original targets athletes who want maximum carbohydrate delivery in a single packet. With 50 g of carbs per gel, it’s designed for fueling strategies that aim to minimize the number of intakes while maximizing grams per hour.
- 50 g carbs per gel for high-hourly carbohydrate strategies
- No preservatives, no gelling agents, vegan and gluten-free
- Aimed at athletes targeting 90–120 g carbs per hour
Benefits and practical use
If you’re trying to hit high carbohydrate rates with fewer interruptions, you’ll appreciate the large serving size: fewer stops and less packaging to manage. The simple ingredient profile also makes it easier to know what you’re digesting, which can reduce unexpected GI reactions for some athletes.
Limitations and how to adapt
The gel can be quite thick when stored cold, so keep it close to your body during long events for improved texture. If you have a sensitive stomach, practice taking half packets or spacing usage to avoid gastrointestinal distress.
Race-day suggestions
Plan your fueling to match your hourly carbohydrate target: one gel every 25–35 minutes can help reach high targets, but always test in training before relying on this approach in a race.
Huma Chia Real Food Energy Gel Variety
You’ll appreciate the clean ingredient list and thin, easy-to-swallow texture that’s kinder to sensitive stomachs. It’s a strong everyday training gel and a reliable pick for race day if you prefer real-food fuel.
Pros
- All-natural ingredients and fruit purees
- Thinner consistency that’s easier to ingest while moving
- Gluten-free, dairy-free, and vegan-friendly
- Wide variety pack keeps taste fatigue down
Cons
- Slightly larger packaging than ultra-compact gels
- Lower sodium content compared with specialized electrolyte gels
Overview
Huma Chia focuses on real-food sports nutrition: fruit purees, chia and brown rice syrup form the carbohydrate base. The formulation emphasizes gut comfort and natural taste, which makes it popular among runners and triathletes who are sensitive to traditional gels.
- 100% natural ingredient list
- Powdered chia for texture and hydration support
- Gluten-free and vegan-friendly
Why athletes choose it
You’ll find the thinner texture easier to swallow at higher intensities, and many athletes report fewer GI issues compared with thick, syrupy gels. The flavor selection helps avoid flavor fatigue on long training blocks.
Limitations and practical use
If you need a heavy electrolyte dose or a caffeine spike, you’ll want to supplement this gel with electrolytes or a caffeinated product. Packaging size may require you to be creative about storage in minimal pockets during races.
Usage advice
Take one gel 10–15 minutes before effort or every 40–60 minutes during prolonged activity. Test flavors and timing in training to build confidence for race day.
GU Energy Original Sports Nutrition Gel
You’ll get a time-tested, calorie-dense gel that’s versatile for training and racing. It’s available in many flavors and formulas, so you can choose caffeine or amino acid variants depending on your needs.
Pros
- Proven, widely used formula trusted by endurance athletes
- Available in flavored and caffeinated options
- Contains branched-chain amino acids and electrolytes
- Compact, easy-to-carry packets
Cons
- Thicker texture may require water to swallow
- Some flavors can be very sweet for sensitive palates
Overview
GU Original is the gel that popularized the product category and remains a go-to for athletes who want a compact, predictable carb source. The standard packet delivers around 100 calories and includes amino acids and electrolytes to support performance and recovery.
- Dual-source carbohydrates (maltodextrin and fructose)
- Branched-chain amino acids to limit muscle damage
- Options with caffeine for an added boost
Performance and suitability
You’ll find GU effective for many endurance efforts because the formula is designed for fast absorption and stable energy delivery. The added amino acids aim to reduce muscle fiber damage, which can be helpful in long events.
Limitations
Because the gel is relatively thick, you’ll often want water after taking it to aid swallowing and absorption. If you’re sensitive to sweetness, test flavors in training since preferences vary widely.
Practical tips
Use caffeinated packets selectively (e.g., late in long events) and pair with hydration for best results. GU’s broad flavor lineup makes it easy to alternate tastes during long training days.
Science in Sport 60ml Isotonic Energy Gel Variety
You can take it without water, which makes mid-effort fueling simpler and faster. It’s isotonic design reduces the feeling of fullness and performs well for athletes who dislike thick gels.
Pros
- Truly isotonic—can be consumed without water
- 22 g carbohydrates per 60 ml serving
- Gentle on the stomach for many athletes
- Trusted by professional teams and cyclists
Cons
- Some flavors may be too mild for those who prefer strong tastes
- Smaller packet size means more frequent consumption
Overview
Science in Sport (SiS) GO Isotonic Gel was one of the first to prioritize a drinkable, isotonic consistency so you don’t need water to take it. The goal is rapid carbohydrate delivery with minimal GI disturbance and no bloated feeling.
- 22 g carbohydrates and 87 kcal per 60 ml
- Isotonic formulation for on-the-go consumption
- Low sugar and added sodium for electrolyte balance
Benefits during workouts
You’ll save time and coordination because you can swallow the gel without reaching for your bottle. This simplicity is particularly useful in technical bike races or when you prefer not to slow your pace to hydrate after every gel.
Limitations and tips
Because each serving contains slightly fewer carbs than a full 100-calorie gel, plan your timing to maintain carbohydrate rates. Test flavors in training to ensure the mild taste suits your palate.
Usage recommendation
Use SiS when you want hassle-free fueling: take one every 30–45 minutes depending on intensity, and adjust based on how well you tolerate the carb rate.
Honey Stinger Organic Fruit Smoothie Gel
You get a real-food carbohydrate source that tastes like a fruit smoothie and provides quick, sustained energy. It’s easy to swallow on the move and works well for moderate-duration runs or cross-training sessions.
Pros
- Made with organic honey and real fruit purees
- Smooth texture that’s easy on the stomach
- 24 g carbohydrates per serving for steady energy
- Gluten-free and caffeine-free option
Cons
- Lower electrolyte content compared with some high-end gels
- May be less effective when you need a caffeine boost
Overview
Honey Stinger’s organic fruit smoothie gel aims to give you quick, natural energy using honey and fruit puree rather than synthetic syrups. It’s positioned as a more whole-food option for runners and athletes who prefer recognizable ingredients and a pleasant, familiar flavor profile.
- 24 g carbohydrates per serving
- Organic honey and fruit-based ingredients
- Gluten-free and caffeine-free
Key features and benefits
The formula relies on honey and fruit for rapid fuel delivery, so you’ll notice a smooth, not overly sticky texture that makes it easy to consume during exercise. The flavor profile is often described as dessert-like but balanced, so you’re less likely to gag on it mid-effort.
Practical considerations and limitations
You’ll find this gel best when you want clean ingredients and a palatable taste, especially for training runs and shorter races. If you’re chasing higher sodium or caffeine, you’ll need to pair it with electrolyte tablets or a caffeinated gel.
How to use it effectively
For best results, take one packet about 10–15 minutes before an effort or every 40–60 minutes during sustained activity. Many users pair it with water to aid absorption and to replace electrolytes lost through sweat.
BPN Go Gel Endurance 100-Calorie Packs
You’ll appreciate the whole-food ingredients and easy-to-swallow consistency that rarely upset the stomach. It’s a good everyday training gel that also performs well in races if you prefer milder flavors.
Pros
- Smooth, relatively thin texture that’s easy to consume
- Whole-food ingredients and natural flavors
- Reasonable carbohydrate and sodium balance
- Vegan and gluten-free formulation
Cons
- Fewer electrolytes than dedicated electrolyte gels
- Smaller flavor range compared with mainstream brands
Overview
BPN Go Gel is formulated with digestion-friendly ingredients and a texture that’s easy to take mid-effort. It’s targeted at athletes who want reliable energy without the heavy sweetness or stickiness of some traditional gels.
- 24 g carbohydrates and 100 kcal per packet
- Natural flavoring and a thinner consistency
- Vegan and gluten-free
Performance and user experience
Because of the milder taste and smooth texture, you’ll find it easy to consume during long days on the bike or long runs. Users report consistent energy delivery without the GI issues that can accompany thicker gels.
Limitations and usage guidance
If you’re targeting very high carbohydrate rates or need an extra sodium load, plan to supplement. For general training and many race scenarios it performs admirably when you practice timing.
Practical tips
Take one every 40–60 minutes depending on your intensity and pair with sips of water if temperatures are high.
TRUEplus Fast-Acting Glucose Gel Pouch
You’ll get a fast-acting, easily portable glucose source designed for quick treatment of low blood sugar or immediate fuel needs. It’s practical for medical use or as an emergency on-the-go carb option during activity.
Pros
- Provides 15 g fast-acting carbohydrates per pouch
- Compact, squeezable packaging for quick use
- FSA/HSA eligible and designed for medical needs
- Fat-free and gluten-free
Cons
- Lower carb content per pack for endurance fueling
- Contains preservatives some users may avoid
Overview
TRUEplus Glucose Gel is engineered for rapid blood glucose correction and quick energy when you need it most. The small, squeezable pouches make it easy to treat a hypoglycemic episode immediately or grab a quick hit of carbs during activity.
- 15 g fast-acting carbs per pouch
- Travel-ready, squeezable packaging
- Fat-free and gluten-free
When it shines
If you or someone you support is diabetic or prone to sudden lows, this gel is a compact, fast-acting rescue option. You’ll also find it handy for short bursts of activity where a full 100-calorie gel would be overkill.
Limitations for athletes
Because each pouch contains only 15 g of carbs, you’ll need multiple pouches to meet endurance fueling targets, which makes it less efficient for long runs or rides. It’s more of an emergency or supplemental option than a primary endurance fuel.
Practical advice
Keep a few in your medical kit, racing belt, or saddle bag for quick recovery from lows, and pair with your regular fueling strategy for sustained efforts.
Final Thoughts on the Best Carbohydrate Gels
Choose MAURTEN Gel 100 Hydrogel Technology Mix if your top priority is gut comfort and reliable high-rate carbohydrate delivery. Its patented hydrogel design lets you take in more carbs with minimal GI distress, making it ideal for marathon race days, tempo efforts, or any time you need steady, uninterrupted fuel.
Choose GU Roctane Ultra Endurance Energy Gel if you’re facing ultras, very long hard efforts, or hot, salty conditions. The extra sodium and amino acids help maintain hydration, reduce muscle damage, and support focus during extremely long or intense sessions.
What Are Carbohydrate Gels Used For?
Carbohydrate gels provide a quick and efficient source of energy during intense physical activity. They help maintain performance by preventing early fatigue and supplying fast-absorbing carbs to the muscles.
Also known as energy gels or carbogels, they are especially popular among endurance athletes such as runners and cyclists. Compact and easy to carry, they serve as a convenient alternative to sports drinks, which can be bulky during long workouts.
Carbohydrate gels are absorbed in about 10 to 15 minutes, delivering immediate energy and stimulating the nervous system to sustain focus and endurance. They can also be useful before short sessions if you haven’t eaten properly beforehand, helping to boost performance and energy levels quickly.
For most people, these gels are not necessary for workouts shorter than one hour.
How to Choose the Best Carbohydrate Gels
There are many types of energy gels available — some with caffeine, sodium, or different types of carbs. To help you find the best carbohydrate gels for running, cycling, and other endurance sports, here’s what to look for:
1. Choose the Right Type of Carbohydrate for the Duration of Your Exercise
Different carbohydrates are absorbed at different rates, so it’s important to match your gel to your workout duration.
For Workouts up to 2.5 Hours: Maltodextrin or Dextrose Gels
These fast-absorbing carbs provide immediate energy, helping maintain performance during short or medium-duration activities.
If your training lasts up to 2.5 hours — such as a 10K run or half marathon — go for gels containing maltodextrin or dextrose. They deliver a quick glucose spike, delaying fatigue during high-intensity efforts.
Because they are metabolized quickly, their effects wear off faster, so be mindful of when to take the next dose.
Most gels contain 15 to 25 g of carbs per sachet, depending on the brand.
For Longer Workouts: Maltodextrin + Fructose Gels
For endurance events like marathons or long-distance cycling, choose gels that combine maltodextrin and fructose in a 2:1 ratio. This blend allows the body to absorb more carbohydrates through different transport pathways, enhancing energy delivery.
Some advanced formulas also include palatinose, a low-glycemic carb that provides steady energy release and helps prevent blood sugar drops.
If you’re using gels as part of a long-distance nutrition strategy, test new products or flavors during training — never on race day.
2. Check That the Gel Contains at Least 18 g of Carbohydrates
To sustain performance and avoid fatigue, your gel should provide 18–21 g of carbohydrates per serving. This amount helps stabilize blood glucose levels and keeps muscles fueled during intense activity.
Some brands include other energy sources like oils or nuts, so always check the label to ensure most of the calories come from carbs — ideally 75% or more.
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3. Prefer Gels with More Sodium for Intense or Hot-Weather Workouts
If you train hard or in high temperatures, opt for gels with at least 60 mg of sodium per sachet. Sodium is essential for replacing electrolytes lost through sweat, maintaining hydration, and preventing cramps and fatigue.
Sodium also enhances glucose absorption and supports muscle recovery. For lighter sessions or cooler days, lower-sodium gels or those containing other electrolytes like potassium, magnesium, and calcium may be sufficient.
Always drink water along with your gel to aid absorption and reduce the risk of nausea.
4. Choose Carbohydrate Gels with Caffeine for Daytime Activities
Some carbohydrate gels include caffeine, which can improve performance by increasing alertness, focus, and endurance while reducing the perception of effort.
Caffeine also helps the body use fat as a fuel source, preserving glycogen and boosting muscular efficiency. However, it’s best to use these gels before or during daytime workouts, as caffeine can interfere with sleep if taken late in the day.
Caffeine levels in gels vary widely — from 10 mg to over 100 mg per serving. A moderate dose (around 100 mg) is effective for most athletes, but excessive intake may cause digestive discomfort or jitteriness.
A safe guideline is to consume about 1 mg of caffeine per kg of body weight for sessions up to 2 hours. For longer workouts (3–3.5 hours), 3–6 mg/kg may be used, depending on tolerance.
Avoid caffeine-based gels if you’re sensitive to stimulants or training in the evening.
Testing different carbohydrate gels during training is key to finding the best formula, flavor, and dosage for your body. Everyone’s digestion and energy needs are unique — what works perfectly for one athlete might not for another.
Experiment safely, stay hydrated, and enjoy the performance boost from the best carbohydrate gels suited to your routine.
Check Out the Best Carbohydrate Gels
Still not sure which one to choose? Click the link below to see the best-selling products.
Also Check Out Other Helpful Articles
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Video About the Best Carbohydrate Gels
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About the Author
Sara Taylor has always loved storytelling. With a natural curiosity, she brings fresh perspectives to every article she works on.