Ever hit that wall mid-run, feeling like your legs just turned to lead? That sudden energy crash is a universal runner’s nightmare. You trained hard, but if your body runs out of gas, the finish line feels miles away.
Choosing the right fuel is confusing. Should you grab a gel, chewable tablets, or just stick to water? Over-fueling can cause stomach cramps, while under-fueling means a slow, frustrating run. Finding the perfect balance seems like a puzzle with too many pieces.
This guide cuts through the noise. We will clearly explain what your body needs before, during, and after your miles. Learn exactly how different fuels work so you can pick what powers *your* best performance.
Ready to stop bonking and start flying? Let’s dive into the science of making every run your strongest yet.
Top Fuel For Running Recommendations
- CREATED BY ATHLETES FOR ATHLETES: CLIF BLOKS are a bite-sized source of quick energy, perfect for running, cycling, or any high-intensity workouts lasting longer than an hour (packaging may vary)
- FAST FUEL WITH CAFFEINE: Portable 33-calorie cubes with 22-24g carbs per serving provide muscles with a continuous supply of energy, 25-50mg caffeine for an extra boost, and electrolytes like sodium
- EASY-TO-EAT: These great-tasting flavored energy chews have a soft, not-too-sticky texture, so they’re as tasty as they are functional
- POWERED WITH PURPOSE: Made with plant-based ingredients, including organic tapioca syrup, CLIF BLOKS are non-GMO with no high fructose corn syrup or artificial flavors
- VARIETY OF FLAVORS: Includes 8 packets in assorted varieties fit for any adventure including Black Cherry Flavor, Tropical Punch Flavor, Orange Flavor, and Strawberry Lemonade Flavor
- DELICIOUS A classic fruit blend in a 12ct box. These grab-and-go energy gels are made for quick, sustained energy you can eat right from the package.
- ENERGY Made for pace-setters and go-getters for a quick energy boost. With 24g carbs per serving and ingredients intended for quick uptake, energy gels are the perfect portable fuel to keep you going without weighing you down
- RACE-READY Energy Gels are portable and easy to digest, making them a must-have on race day. It’s the perfect energy boost to throw in your gym bag or take with you while running and biking, or to scale up your home gym workouts
- QUALITY INGREDIENTS: USDA Organic; Carbs to boost energy; Potassium to help replenish electrolytes post-exercise; and a blend of natural sweeteners replenishes glycogen stores, improving the capacity for endurance
- PROVEN More than 2,000 pro and college teams plus a generation of endurance athletes prepare, perform and refuel with Honey Stinger to help achieve their performance goals and feel better along the way.
- The most efficient way to get 30g of carbohydrate into your system fast. Our gels have a very mild, neutral taste reducing flavour fatigue during longer efforts
- 50g Carbs Per Gel: The best way to fuel your training. Designed for athletes consuming 90-120g of carbs per hour—maximizing performance with the best sports energy gels.
- Simple, Effective Fuel: No preservatives, no gelling agents, no artificial flavors—just clean energy gel packs for optimal energy and easy digestion during endurance efforts.
- Bright, Neutral Taste: Naturally sweet and slightly citrus without added flavors. Designed to reduce flavor fatigue and ensure smooth consumption during long sessions, making it an ideal gel running energy choice
- Vegan & Gluten-Free: Made for all athletes, including plant-based and gluten-sensitive individuals. A minimal ingredient list ensures only what you need in a running energy gel.
- Best Carb-to-Dollar Value: 50g of carbohydrates for an amazing price. Each 18-pack delivers 900g of carbs—more than double the density of standard energy gels for runners.
- DELICIOUS A Honey Stinger original and fan favorite. These grab-and-go Gold Energy Gels are made for quick, sustained energy you can eat right from the package.
- ENERGY Made for pace-setters and go-getters for a quick energy boost. With 24g carbs per serving and, energy gels are the perfect portable fuel to help you go the extra mile
- RACE-READY Energy Gels are portable and easy to digest, making them a must-have on race day. Its the perfect energy boost to throw in your gym bag or take with you while running and biking, or to scale up your home gym workouts
- QUALITY INGREDIENTS Simply honey, blended with electrolytes and B Vitamins. Non-GMO, Gluten Free; Carbs to boost energy; and potassium to help replenish electrolytes
- PROVEN More than 1,500 pro and college teams plus a generation of endurance athletes prepare, perform and recover with Honey Stinger to help achieve their performance goals and feel better along the way.
- REVOLUTIONARY SPORTS GEL: For the first time, you no longer need a hydration mix. Just one Carbs Fuel Salted carbohydrate gel delivers all electrolytes, 50g carbs, 200 calories and 450mg of sodium needed for endurance—simply consume with water.
- SALTED ORIGINAL FLAVOR: No flavoring is used. Our blend of carbohydrates and acidity regulators gives this running energy gel a naturally bright, sweet, and slightly citrus taste. Added sodium from sodium chloride and sodium citrate brings a tangy, salty-sweet finish.
- THIN CONSISTENCY FOR EASY CONSUMPTION: With no gelling agents, this cycling gel has a naturally thin, light consistency that makes it easy to consume even during long efforts.
- PERFECT FOR HOT, SWEATY DAYS: Salted Original is ideal for high-sweat days or longer sessions when sodium loss is greater. Many athletes alternate between Original and Salted gels for balanced fueling—just be sure to hydrate with water.
- 12 GELS PER BOX, UNBEATABLE VALUE: Each box includes 12 gel energy packs with 600g of carbs and 5,400mg of sodium—about the same sodium as 30 bags of chips. That’s everything you need at just $2.50 per gel.
- Natural Energy Gel for Athletes: Energize your run or workout with each pocket-sized clean energy packet of Super Honey, delivering pure, clean energy meticulously crafted to bolster the endurance of runners and athletes. Now made with creamed honey for a smoother texture with the benefit of Pink Himalayan Sea Salt from Nepal (250mg). This crucial clean sodium supports efficient electrolyte replenishment, so you can feel like You Again!
- Healthy Lifestyle Fuel: You Again Raw Honey is a quick and clean energy source of 17g easy-to-digest simple carbs for your active life. It's Paleo, Gluten-Free, Grain-Free, and Caffeine-Free with four delicious flavors (Chocolate, Wild Ginger, Lemon Turmeric, Honey & Himalayan Salt) to keep you fueled during workouts, without an upset stomach. Plus, our Super Honey is conveniently packaged to go where energy drinks and coffee can’t! They fit perfectly in your purse, pocket, lunch box or desk drawer.
- Versatile Enjoyment: It's your natural energy source whether you're playing sports, running, cycling, hiking or mid-day snacking at work or school. Our superfood honey packets are a great alternative to energy gels for runners, cyclers, and endurance athletes and can be used for pre and mid-workout clean energy with no caffeine.
- High-Quality Ingredients: Crafted from Raw Wildflower Honey and Eastern Superfoods, our natural honey remains unprocessed, preserving the enzymes, nutrients, and high antioxidant content. We never add fillers, refined sugars, or preservatives ensuring a pure product that avoids junk ingredients found in energy gels and energy drinks, and won't make you crash.
- Made in USA: We are committed to sustainability, using Glyphosate-Free ingredients, and supporting American bee farmers through regenerative farming practices. Our raw honey is ethically sourced directly from a family farm in Texas that upholds sustainable and ethical standards.
- The Future of Fueling: The next generation of sports nutrition has arrived; UCAN Edge puts you in the ideal performance state by helping keep energy levels stable, so you can work smarter AND harder.
- Unlock Your Potential: Don’t let fatigue limit daily performance; Edge is powered by LIVSTEADY, a revolutionary plant-based fuel, that eliminates heart-racing highs and crashing lows.
- No Sugar, No Crashes: Reach maximum performance naturally; UCAN Edge can be used as pre-workout, post-workout & intra-workout fuel
- Digests Easily: UCAN's slow-burning formula sets Edge apart from any other endurance gel; helping deliver consistent energy to the muscles and brain without GI distress.
- Backed by Science: Trusted by expert trainers, dietitians, and professional athletes to fuel their workouts
The Runner’s Fuel Guide: Choosing the Best Running Nutrition
Running takes energy. You need the right fuel to go far and feel great. This guide helps you pick the best running nutrition for your needs.
Key Features to Look For
When you shop for running fuel, look for these important things:
- Fast Energy Source: Your body needs quick sugar when you run hard. Look for simple carbohydrates like glucose or maltodextrin. These give you energy right away.
- Electrolyte Content: You sweat out important salts when you run. Good fuel replaces these. Sodium and potassium are key electrolytes. They help stop cramps.
- Easy Digestion: Running fuel should not upset your stomach. Choose products that are easy for your body to process quickly.
- Convenient Packaging: You need to eat while moving. Gels, chews, or sports drinks must be easy to open and hold with one hand.
Important Materials in Running Fuel
The ingredients matter a lot for performance and comfort.
Carbohydrates: The Main Power Source
Carbs are your fuel. Look for a mix of simple and complex carbs if you run long distances. For short, intense runs, simple sugars work best for speed.
Natural vs. Artificial Ingredients
Some runners prefer natural flavors and colors from fruit extracts. Others don’t mind artificial ingredients if the product performs well. Decide what feels right for your body.
Protein and Fat (Use with Caution)
Most running fuel focuses on carbs. Small amounts of protein can help long-distance runners repair muscles. However, too much fat or protein slows down digestion, which you want to avoid mid-run.
Factors That Improve or Reduce Quality
Not all running fuels act the same way. Some features boost quality, and others hurt it.
Quality Boosters
- Osmolality: This refers to how concentrated the fuel is. Lower osmolality (hypotonic solutions) means the fuel moves into your bloodstream faster. This is high quality for quick energy.
- Taste Variety: If you have many flavors, you are less likely to get “flavor fatigue” on long training days.
Quality Reducers
- Too Much Fiber: Fiber is great for daily eating, but it slows down energy release during a run. Avoid high-fiber products when fueling your workout.
- Sticky Textures: If a gel is too thick or sticky, it can be hard to swallow quickly, especially in the heat.
User Experience and Use Cases
How you use the fuel changes what you should buy.
Short Runs (Under 60 Minutes)
For short runs, you often do not need extra fuel. Water is usually enough. If you feel low on energy, a few sports chews right before or at the halfway mark work well.
Marathon Training and Races (Over 90 Minutes)
This is where fueling is crucial. You need about 30–60 grams of carbohydrates per hour. Sports gels are popular because they are light and efficient. Sports drinks are great because they deliver carbs and hydration together.
Hot Weather Running
When it is hot, you sweat more electrolytes. Choose fuels that have higher sodium content or drink an electrolyte tablet in addition to your regular water intake.
Always test new fuel during training, never on race day! Your stomach needs practice, just like your legs.
10 Frequently Asked Questions About Running Fuel
Q: How much fuel should I take per hour?
A: Most runners aim for 30 to 60 grams of carbohydrates every hour during runs lasting longer than 90 minutes.
Q: Should I use gels or chews?
A: Gels provide faster, more concentrated energy. Chews take a little longer to eat but are easier for some people to manage without water.
Q: What is “bonking”?
A: Bonking, or hitting the wall, is when your body runs out of stored glycogen (energy). Proper fueling prevents this.
Q: Do I need water with every gel?
A: Yes. Water helps the gel move from your stomach into your bloodstream quickly. Always take a few sips of water after a gel.
Q: Can I use regular candy as running fuel?
A: Yes, simple candies like jelly beans work for quick energy. However, they lack the necessary electrolytes found in dedicated running fuels.
Q: When should I eat my first gel?
A: Start fueling early, usually around the 45-minute mark of a long run. Waiting until you feel tired is too late.
Q: What are the best flavors for hot weather?
A: Many runners prefer lighter, slightly tart flavors like lemon or orange in the heat, as sweet flavors can sometimes feel overwhelming.
Q: Do sports drinks replace water?
A: No. Sports drinks provide carbs and electrolytes, but you still need plain water to stay fully hydrated, especially if you are drinking concentrated sports mixes.
Q: Can I use protein powder as running fuel?
A: Protein powder is better for recovery after the run. It digests too slowly to be used as effective energy *during* the run.
Q: How long does running fuel last once opened?
A: Gels and chews are usually good for a few hours once opened if kept cool, but check the specific product instructions.