Best Energy Gels and Snacks for Runners and Triathletes During Training

Finding the best energy gels and snacks for runners and triathletes during training can be the difference between a strong finish and hitting the wall. Whether you’re preparing for your first 10K, marathon, or long-distance triathlon, your fueling strategy matters as much as your training plan. In this guide, we’ll break down how energy gels work, when to use them, what to watch out for, and which snacks are ideal for different types of workouts. You’ll also learn how to test your nutrition during training so you can show up on race day confident, energized, and prepared.

Why Energy Gels and Snacks Matter for Endurance Training

During long runs and rides, your body burns through stored glycogen (your primary form of stored carbohydrate). Once those stores are depleted, you feel heavy, sluggish, and mentally foggy—often described as “bonking” or “hitting the wall.”

The right energy gels and snacks for runners and triathletes help you:

• Maintain steady energy levels during long efforts
• Delay fatigue and muscle breakdown
• Stay mentally sharp for pacing and strategy decisions
• Recover faster so you can train consistently

Fueling is not just for race day. You should be practicing your gel and snack strategy during training, just like pacing, gear, and race-day routines. This is especially important if you are logging high mileage or preparing for events where you’ll be collecting medals and mementos of your performances. Many endurance athletes enjoy celebrating these moments with displays like a race medal display that reminds them of all the preparation—including smart fueling—that got them to the finish line.

Understanding Energy Gels: What’s Inside and How They Work

Energy gels are concentrated carbohydrate sources in an easy-to-carry package. They’re designed for fast absorption and minimal chewing, which is ideal when you’re running or cycling at a steady pace.

Key Components of Energy Gels

• Carbohydrates: Usually 20–30 grams per gel, often from:
  • Glucose or maltodextrin (fast-acting)
  • Fructose (slower, complementary absorption pathway)
  • Combinations of glucose + fructose for higher carb delivery per hour
• Sodium and other electrolytes: To help maintain fluid balance and support nerve and muscle function.
• Caffeine (optional): Some gels include 20–100 mg caffeine to improve alertness and perceived effort.
• Amino acids or BCAAs (in some brands): Marketed to reduce muscle breakdown, though effects during training are modest.
• Flavors and texture agents: To make them palatable and easy to swallow.

How Energy Gels Work in Your Body

1. You consume a gel with water.
2. Carbs are rapidly absorbed in the small intestine.
3. Glucose enters your bloodstream and is used by working muscles and your brain.
4. Combined glucose + fructose formulas can boost total carb uptake per hour without overwhelming a single absorption pathway.

For performance-focused marathon and triathlon training, this quick energy delivery is what allows you to maintain pace, particularly in the second half of long efforts.

When to Use Energy Gels During Training Runs and Rides

You don’t need gels for every workout. Save them for sessions long enough or intense enough to deplete your glycogen stores.

General Guidelines

• Workouts under 60 minutes:
  • Usually no gel needed for most runners and triathletes.
  • Hydrate with water; a light snack beforehand is enough.
• 60–90 minutes:
  • Consider 1 gel (20–30 g carbs) in the middle, especially if intensity is moderate to hard.
  • Useful for tempo runs or brick sessions.
• 90–150 minutes:
  • Plan for 30–60 g carbs per hour (usually 1–2 gels per hour).
  • Combine gels with sports drink or chews as needed.
• 150+ minutes (long marathon training runs, long rides, Ironman prep):
  • Aim for 60–90 g carbs per hour, depending on tolerance.
  • Alternate gels with other snacks to avoid flavor fatigue.

How Many Carbs Runners and Triathletes Really Need

Endurance research has evolved, and guidelines are now more personalized. As a starting point:

• Light to moderate training (1–2 hours): 30–45 g carbs/hour
• Marathon-pace long runs or race simulations: 45–75 g carbs/hour
• Long-course triathlon (70.3 / Ironman): 60–90 g carbs/hour, especially on the bike where fueling is easier

To put this into perspective:

• 1 typical energy gel = ~25 g carbs
• 500 ml sports drink = ~30 g carbs (varies by brand)
• 1 medium banana = ~25–30 g carbs

Start at the lower end of the range and gradually increase your intake in training to see what your stomach can handle.

How to Choose the Best Energy Gels for Your Body

The best energy gel for runners and triathletes is the one your gut tolerates, that you actually like the taste of, and that fits your training goals.

Factors to Consider

• Texture: Thin and watery vs thick and syrupy. If you struggle to swallow during harder efforts, a thinner gel may be better.
• Flavor profile:
  • Fruity and sweet (berry, citrus, tropical)
  • Dessert-like (vanilla, chocolate, caramel)
  • Neutral or salty (for late-race when sweet fatigue hits)
• Caffeine content:
  • Caffeine-free for evening workouts or caffeine-sensitive athletes.
  • Moderate caffeine gels (20–50 mg) for focus and perceived effort reduction.
  • High caffeine (75–100 mg) used strategically in the final third of very long efforts.
• Carb blend: Look for glucose/maltodextrin plus fructose for higher-intensity or long-duration training.
• Electrolyte content: Gels with added sodium are especially helpful for heavy or salty sweaters.
• Allergies and sensitivities: Check for gluten-free, vegan, or low-FODMAP gels if needed.

Testing Gels During Training

Never try a new gel for the first time on race day. Instead: (Best energy gels)

1. Pick 1–2 brands to start with.
2. Test them on a moderate long run (75–90 minutes).
3. Note taste, texture, and any GI symptoms for 24 hours afterward.
4. Gradually increase the number of gels or carbs per hour as tolerated.

Top Features to Look for in Energy Gels

To make your training and racing smoother, look for gels with:

• Easy-open packaging: Can you open it with sweaty hands or while on the bike?
• Compact size: Fits into a running belt, tri suit pocket, or cycling jersey.
• Clear labeling: Caffeine content, carb amount, and electrolytes easily visible.
• Variety packs: Helpful to find your favorite flavors without buying large quantities of one type.

For triathletes and multi-race marathoners, organizing your race gear, gels, and rewards afterward can become part of your overall training routine. Many athletes find it motivating to visually track progress with items like a medal hanger for runners, using it as a reminder to keep refining both training and nutrition strategies.

Best Real-Food Snacks for Runners and Triathletes During Training

Gels are convenient, but some athletes prefer to mix in real-food running snacks to avoid flavor fatigue and support gut comfort.

Simple Carb-Rich Snacks

• Bananas: Easy to digest, rich in carbs and potassium.
• White bread or bagel pieces with jam or honey: Low-fiber, fast-absorbing carbs.
• Rice cakes: Very low fiber and easy on the stomach; can be topped with a small amount of jam.
• Low-fiber cereal bars: Choose ones with simple ingredients and around 20–30 g carbs.

Portable Snacks for Long Rides and Ultra Training

• Soft baked bars (oat bars, rice bars with minimal fiber)
• Boiled, salted potatoes in small baggies (popular among ultra and trail runners)
• Dried fruit (mango, dates, raisins) in small portions

Balancing Gels and Snacks

Many athletes feel best with a combination such as:

• One gel every 30–40 minutes plus
• A small real-food snack every 60–90 minutes (especially for very long sessions)

Fueling Strategies by Workout Type

Easy Runs (30–60 minutes)

• Focus on a balanced pre-run meal 1.5–3 hours before.
• Hydrate with water; usually no gels needed.

Long Runs (90+ minutes)

• Start fueling around 30–40 minutes into the run.
• Take 1 gel every 30–45 minutes, depending on tolerance and intensity.
• Use water or low-calorie sports drink to wash down gels.

Tempo Runs and Interval Sessions

• Have a carb-rich snack or small meal 2–3 hours beforehand.
• If the session exceeds 75 minutes, consider 1 gel mid-session.
• Caffeine gels can be helpful before or mid-way through key workouts.

Long Rides and Brick Sessions

• Use the bike as your main fueling window:
  • Consume 45–90 g carbs/hour during the ride (mix of gels, drink, and snacks).
  • Before the run portion of a brick, take 1 gel in the final 10–15 minutes of the bike.
• Test your race-day fueling plan on these sessions.

Energy Gels and Snacks for Sensitive Stomachs

Gastrointestinal distress is common in endurance sports, but it can often be reduced with the right fueling strategy.

Tips for Runners and Triathletes with GI Issues

• Reduce fiber and fat before long workouts (especially in the 3–4 hours before).
• Start with lower-carb gels (20 g) and gradually increase intake.
• Choose gels labeled as “isotonic” or designed for easy digestion.
• Avoid overconcentrated sports drinks; stick to recommended dilution.
• Practice taking gels with small sips of water, not huge gulps.

Low-FODMAP and Gentle Snack Ideas

• White rice cakes with a thin layer of jam
• Low-fiber white bread with honey
• Plain salted potatoes or rice balls

If you’ve previously had to cut runs short due to stomach issues, it may help to pair a better fueling approach with smart training load management. Resources on topics like avoiding overuse injuries in high mileage running can complement your nutrition strategy by helping you adjust volume and intensity more safely.

Hydration, Electrolytes, and How They Interact with Gels

Gels don’t work in isolation. Hydration and electrolyte balance are critical for proper absorption and performance.

Hydration Basics

• Take gels with small sips of water (100–200 ml) to help absorption.
• In hot or humid conditions, you may need more fluid—sip consistently rather than chugging.
• Monitor urine color before and after workouts (pale straw is ideal).

Electrolytes

• Sodium is the primary electrolyte lost in sweat; some athletes lose more than others.
• Look for:
  • Gels with added sodium, or
  • Sports drinks / electrolyte tablets to pair with plain gels.
• Heavy sweaters often benefit from 400–700 mg sodium per hour in hot conditions (from all sources).

Special Considerations for Triathletes

Triathletes need to think about fueling across swim, bike, and run segments, as well as transitions.

Swim Segment

• Take a gel or carb-rich snack 10–20 minutes before the swim start.
• Some athletes use caffeinated gels just before the gun for longer races.

Bike Segment

• Primary fueling window—easier to digest on the bike.
• Aim for 60–90 g carbs/hour using:
  • Gels in a top-tube “bento” box
  • Carb-rich sports drink
  • Chews or bars if tolerated

Run Segment

• Most athletes rely more on gels and liquid fuel due to jostling.
• Small, frequent doses (e.g., 1 gel every 30–40 minutes) are easier on the stomach.
• Use aid stations for water or sports drink to wash down gels.

To complement your fueling, structuring your overall triathlon training and tracking what works over time can be hugely beneficial. Consider pairing your nutrition experiments with tools and strategies like those discussed in best practices for tracking progress in running and triathlon training so you can refine your plan objectively. (Energy gels guide)

How to Practice Your Race-Day Nutrition in Training

Think of your long sessions as rehearsals for race day.

Steps to Dial-In Your Race Nutrition

1. Find out what will be on course: Check the race website for gel and drink brands.
2. Train with those products: If possible, use the same or similar gels during your long runs and rides.
3. Simulate race timing: Take gels at the same frequency you plan for race day (e.g., every 30–35 minutes).
4. Test different weather scenarios: Practice in heat and cooler conditions if you can.
5. Keep a log: Record what you ate, when, and how you felt (energy, stomach, performance).

Common Fueling Mistakes and How to Avoid Them

Many runners and triathletes struggle not because they’re undertrained, but because they’re under-fueled or poorly fueled.

Frequent Mistakes

• Waiting too long to take the first gel: Start fueling early, around 30–40 minutes into effort.
• Relying only on water for long efforts: Leads to glycogen depletion and performance drop.
• Trying new gels on race day: Always test products in training.
• Overloading the gut: Taking multiple gels at once or combining very strong sports drinks with gels can cause nausea.
• Ignoring sodium and electrolytes: Especially problematic in hot races and for heavy sweaters.

Fueling, Weight Management, and Performance

Some athletes worry that taking gels and snacks during training will interfere with weight goals. In reality, under-fueling can lead to:

• Poor workout quality
• Reduced training consistency
• Increased injury risk and illness
• Stronger cravings and overeating later in the day

Focusing on performance during key sessions and adjusting overall daily intake is usually more effective than cutting carbs during your hardest workouts.

Best Post-Workout Snacks and Recovery Tips

Your fueling strategy doesn’t end when you stop your watch. Post-workout recovery snacks help restore glycogen, repair muscle, and prepare you for your next session.

Key Recovery Nutrition Principles

• Carbs: Replenish glycogen stores, especially after long or hard workouts.
• Protein: Aim for 15–30 g high-quality protein within 1–2 hours.
• Fluids and electrolytes: Replace sweat losses gradually over several hours.

Simple Recovery Snack Ideas

• Chocolate milk or a plant-based recovery drink
• Greek yogurt with fruit and honey
• Rice or oats with banana and nut butter (if tolerated)
• Whole grain toast with eggs and fruit

Some athletes also like to incorporate superfoods and nutrient-dense ingredients like chia seeds into their recovery routine to support anti-inflammatory processes and long-term health. If you’re exploring this side of nutrition, you may find it useful to read more about how to use chia seeds and superfoods for post-workout recovery and experiment with a few recipes that fit your taste and training schedule.

Practical Fueling Checklist for Your Next Long Run or Ride

Before your next key workout, run through this quick checklist:

24 Hours Before

• Ensure normal, balanced meals with adequate carbs (rice, pasta, potatoes, bread, fruit).
• Hydrate steadily; don’t overdo plain water to the point of discomfort.

1–3 Hours Before

• Eat a carb-focused meal/snack that you’ve tested before (low fiber, low fat).
• Drink 300–600 ml water or a light electrolyte drink.

Right Before You Start

• Pack enough gels and snacks for:
  • 30–60 g carbs/hour based on workout length and intensity.
• Plan your timing (e.g., first gel at 35 minutes, then every 30–40 minutes).
• Decide how you’ll carry them (belt, pockets, bike bento box).

During the Workout

• Start fueling before you feel depleted.
• Take gels with small sips of water.
• Adjust gel frequency slightly based on how you feel, heat, and intensity.

After the Workout

• Have a carb + protein snack within 1–2 hours.
• Rehydrate and include electrolytes if the session was very sweaty or long.
• Jot down notes on what worked, what didn’t, and any GI symptoms.

Over time, you’ll learn exactly which energy gels and snacks support your running and triathlon performance best. That knowledge, combined with consistent training, will help you show up on race day prepared to perform at your highest level—and to earn those finish-line medals that make all the planning, fueling, and effort worthwhile.