The Best Energy Gels for High-Intensity Exercise

What we like most about this gel from Bare Performance Nutrition (BPN) is the high-quality ingredient list — the fruit-forward varieties are all made with fruit juice, real fruit purees and brown rice syrup as the main sweetener. Available with or without caffeine, we found the gels easy to take down mid-run with a pleasant consistency that's not too thick like some others we tried. The flavors are tasty and balanced, but there isn't a huge assortment to choose from.

Most importantly, this pick is Informed Sport Certified and NSF Certified for Sport, meaning it has passed rigorous tests for purity and is also free from banned substances prohibited in sports, making it a good choice for competitive athletes, too. "This is hands down my favorite," a triathlete told us. "It's the perfect consistency, not slimy or too thick. I love it." Mixed Berry was a tester favorite and comes caffeine-free or with 75 milligrams of caffeine. We also found the single-serve packet easy to use during training.

Considered the energy gel OG, Gu was actually developed by a doctor for his ultra-running daughter. It's an incredibly popular pick that tastes great and comes in a wide variety of flavors. "It's a well-balanced carb blend with some electrolytes and amino acids, plus caffeine options for an extra kick," Blatner says. Plus, Gu gels are Informed Choice Certified, meaning they have been third-party tested for purity, potency and safety. Only a few flavors are caffeine-free, with most containing around 20 milligrams per gel.

Good Housekeeping Assistant Commerce Editor Isabella Cavallo is an avid runner and says that the Raspberry Lemonade Gu Energy Gel is her favorite, noting its bright fruity, tangy flavor got her through half-marathon training and race day with no stomach issues. "Out of all the gels and flavors that I have tried, these are the only ones that I have ever thought tasted not only edible, but delicious!"

Gu also has some more decadent flavors like Chocolate Outrage with a thick consistency, which one tester said tasted like chocolate frosting and is their go-to. Ultimately, the flavor choice comes down to personal preference. "Those Gu gels gave me a second wind when I was feeling my weakest after hitting 'the wall' at mile 20," Cavallo said. It's also on the more affordable end for a energy gel, making it our best value pick.

When it comes to energy gels, Hüma is the closest to real food that you'll find. Available in eight flavors, the brand is known for its fruity gels made with real fruit puree and finely milled chia seeds. Cane sugar and brown rice syrup are the primary sweeteners used. Free from artificial flavors, the gels are great tasting and also have a pleasant texture, but you'll pay a premium for the top-notch ingredients. We like that you can choose both caffeine-free and caffeinated options between 25–50 milligrams per serving as well.

Prevention Digital Director Allie Early says Huma is her go-to energy gel for race days and training. She loves that the ingredients in Hüma are short, sweet and identifiable. "It has the perfect consistency and doesn't upset my stomach," she said. While most reviewers agree that it sits well with them, some say the chia seeds caused a bit of a tummy ache. For those extra sweaty training days, we also like Hüma's Plus line which features double the electrolytes of its regular gels.

Honey is the superstar ingredient in this energy gel from Honey Stinger. The gel is available in just a few flavors, but is blended with electrolytes and B vitamins for a sustained energy boost. Most of their gels are caffeine-free, except the Strawberry Kiwi and the Salted Caramel Latte flavors which are caffeinated. The blends are made with organic ingredients, with a variety of options being 100% USDA Certified Organic.

Registered dietitian and fitness professional Anita Mirchandani, MS, RDN, CDN, says that her go-to is this energy gel from Honey Stinger. "They are made with organic ingredients, aren't too sugary, don't have any added color or artificial flavors and are naturally caffeine free." Blatner is also a fan, noting that the honey provides a more natural sugar source.

Popular with top endurance athletes, Maurten Gel 100 is made with a simple list of ingredients and is free from artificial colors, flavors and preservatives. Blatner likes this choice and explains that it uses hydrogel technology for smoother digestion and sustained energy release. Plus, it's Informed Sport Certified, meaning it has been thoroughly tested for purity and is also free from banned substances prohibited in sports.

While this choice is on the pricier end, we found it to have a very simple, lightly sweet taste and pleasant texture that went down easy (just keep in mind that there is only one flavor). We also like that it's specially formulated so you don't have to drink water with it, making it an even more convenient gel option for race day. This pick is also caffeine-free, though the brand does make an option with 100 milligrams of caffeine if you need an extra boost.

Those looking for a sugar-free energy gel will appreciate this line of Edge gel shots from UCAN. The gels still have carbohydrates, but a low-glycemic formulation that delivers steady energy and can maintain stable blood sugar levels while you exercise. This also makes it an ideal choice for diabetic athletes. But keep in mind that although the gel is sugar-free, it does contain allulose which may cause some digestive issues like bloating if consumed in large amounts.

The brand has both caffeinated and non-caffeinated options, as well as a nice assortment of fruit-forward flavors. The Strawberry Banana was our favorite of all the varieties we tried from the brand.

Half snack and half beverage, this unique pouch from Chargel features a refreshing blend of carbohydrates, fruit juice and essential B vitamins instead of caffeine. It's free from artificial sweeteners or corn syrup, too. Plus, the resealable design allows you to consume it multiple times during your workout. We especially like that it's Informed Choice certified, meaning that it has been thoroughly tested for purity, potency and safety.

Testers found the gel drink easy to take down and more satisfying than a sports drink or standard energy gel. But since its packaging is a bit larger than a regular gel, it may not fit in a running belt for instance. That being said, the container itself is easy to store and has a screw-top lid. "If I felt a little hungry during a moderately long run, I would drink one-third to one-half first, and the rest during the run. It satiated my hunger, and was relatively easy to drink while running," one tester said. "I think most energy gels have a metallic taste and are too sticky. This had a great taste, was easy to consume, and gave me energy for my long runs (more than 10 miles)," another noted after testing out the White Grape variety.

If you aren't a fan of gel textures, a chew may be the perfect solution for quick fuel during that long endurance workout. Blatner recommends these chews from Skratch Labs, adding that they may be easier on the stomach since they are taken one by one. Their simple ingredient list features real organic fruit juice and no artificial food dyes or waxes. The flavors are caffeine free except for Sour Cherry which contains 50 milligrams of caffeine.

Not only are these chews vegan, but they come in a variety of tasty fruity flavors for a refreshing burst mid-race. The combination of glucose and fructose can also help speed up absorption for a more efficient burst of energy. Just keep in mind that gels are often easier to digest quickly since they don't require chewing, so the choice between a gel or chew ultimately comes down to personal preference.