Energy gels are the best overall fueling option for most endurance athletes because they deliver fast, concentrated carbohydrates without added bulk. They are easy to carry, quick to consume, and ideal for maintaining energy during long runs, rides, and races.

What Are Energy Gels, Sports Drinks, and Chews?

• Energy gels: Concentrated carbohydrate packets designed for rapid energy delivery during exercise

• Sports drinks: Liquid solutions containing carbohydrates and electrolytes for hydration and fuel

• Energy chews: Solid, chewable carbohydrates that provide a slower, more gradual energy release

Choosing the best fuel for endurance athletes can feel overwhelming, especially with so many options promising better performance. In this running fuel comparison, we break down the science behind each option so you can make the right choice for your training and race day. We also introduce Herbaland Energy Gel, a proudly Canadian-made option designed for performance and comfort.

Why Carbohydrate Fueling Matters for Endurance Athletes

During prolonged aerobic exercise, your body relies primarily on carbohydrates as its preferred fuel source. These carbohydrates are stored as glycogen in your muscles and liver, but supply is limited.

Research shows that muscle glycogen levels decline significantly during prolonged moderate to high intensity exercise, often becoming a limiting factor after 60 to 90 minutes depending on intensity and fueling status.

Once glycogen levels drop, performance declines rapidly. This is commonly known as “hitting the wall.” Consuming carbohydrates during exercise helps maintain blood glucose levels and delay fatigue.

According to the International Society of Sports Nutrition (ISSN), endurance athletes should aim for:

• 30 to 60 grams of carbohydrates per hour for efforts over one hour

• Up to 90 grams per hour for longer events using glucose and fructose combinations

Key insight from research: Combining multiple carbohydrate sources such as glucose, fructose, and maltodextrin increases carbohydrate absorption rates and may reduce gastrointestinal discomfort compared to single-carbohydrate fueling strategies.

Energy Gels vs Sports Drinks vs Chews: A Science-Based Comparison

Energy Gels

Energy gels are semi-liquid carbohydrate sources designed for rapid absorption. They typically contain glucose, fructose, and maltodextrin for both immediate and sustained energy.

Research shows that carbohydrate intake during prolonged exercise improves endurance performance regardless of delivery format, whether through gels, drinks, or other sources. Compared to sports drinks, energy gels offer practical advantages in portability and carbohydrate density, making them easier to use during longer efforts.

They are especially effective during high-intensity efforts where quick energy delivery and ease of use are critical.

Sports Drinks

Sports drinks combine carbohydrates with electrolytes in a liquid format and are commonly used to support hydration and sodium balance during exercise, particularly in hot conditions as demonstrated in the Journal of Sports Sciences.

Because sports drinks are less calorie-dense than gels, achieving higher carbohydrate intake often requires consuming larger fluid volumes.

Energy Chews

Energy chews offer a solid alternative to gels, delivering carbohydrates in a chewable format.

They are easy to portion but may be less convenient at higher intensities, where chewing can interfere with breathing and pacing.

Quick breakdown

Carb Delivery Speed

• Energy gels: Fast

• Sports drinks: Fast

• Chews: Moderate

Gut-Friendliness at High Effort

• Energy gels: Excellent (mild options)

• Sports drinks: Moderate

• Chews: Moderate

Ease of Use During Activity

• Energy gels: Rip and squeeze

• Sports drinks: Requires a bottle

• Chews: Requires chewing

Portability

• Energy gels: Pocket-sized

• Sports drinks: Heavy and bulky

• Chews: Good

Electrolytes

• Energy gels: Minimal

• Sports drinks: Yes

• Chews: Minimal

Hydration

• Energy gels: Separate water recommended

• Sports drinks: Combined

• Chews: Separate water recommended

Caloric Density

• Energy gels: High (~100 kcal)

• Sports drinks: Low (~50 to 80 kcal)

• Chews: High
  
  

Best Fuel by Scenario

• Marathon or long-distance running: Energy gels with water

• Hot weather training: Combination of gels and sports drinks

• Short runs (under 60 minutes): Water or sports drinks

• Ultra-endurance events: Mix of gels, chews, and real food

Note: Many athletes perform best using a combination of gels and sports drinks depending on conditions and personal preference.

Which Running Fuel Is Easiest to Digest?

Gastrointestinal discomfort affects up to 30 to 50 percent of endurance athletes during competition. 

Factors such as carbohydrate type, concentration, hydration strategy, and individual tolerance all play a role.

To reduce the risk:

• Choose mild or unflavoured gels

• Use multi-source carbohydrates

• Consume gels with water

• Practice your fueling strategy during training

Herbaland Energy Gel: Built for Performance and Comfort

Made in Canada · Vegan · Non-GMO · Gluten-Free · Caffeine-Free

Herbaland Energy Gel is designed for athletes who want reliable energy without excessive sweetness or flavour fatigue. Each pouch delivers a balanced blend of fast and sustained carbohydrates to support performance during training and race day.

Per pouch:

• 100 calories

• 24 g carbohydrates

• 16 g sugar from glucose, fructose, and maltodextrin

Key features:

• Multi-source carbohydrates for efficient absorption

• Mild flavour options including Lemon Lime and Unflavoured

• Designed to support digestive comfort during activity

• Vegan, non-GMO, and gluten-free

• Proudly made in Canada

How to use:

• Take one pouch before exercise to support energy levels

• Consume one pouch every 30 to 45 minutes during activity

• Can be taken without water, but consuming with water is recommended for optimal absorption and comfort

• Maintain hydration throughout your activity

The Verdict: Which Fuel Is Best?

For most endurance athletes, energy gels are the best overall fueling option due to their portability, carbohydrate density, and ease of use during exercise.

• Energy gels provide fast and efficient fuel for long efforts

• Sports drinks support hydration and electrolyte balance

• Chews work best at lower intensities or longer-duration events

Using the right combination based on your activity, environment, and personal preference will give you the best results.

Looking for a gel that is easy on the stomach and built for performance? Explore Herbaland Energy Gels and find the right fuel for your next run, race, or training session.

Frequently Asked Questions

Are energy gels better than sports drinks for running?
For runs longer than 60 minutes, energy gels are generally more efficient due to their higher carbohydrate concentration and portability.

Do you need both energy gels and sports drinks during a race?
Many athletes benefit from using both. Gels provide concentrated carbohydrates, while sports drinks help maintain hydration and electrolyte balance.

Should runners use gels or chews?
Gels are more practical during high-intensity efforts, while chews are better suited for lower-intensity activities.

What is the best fuel for endurance athletes?
A combination of glucose, fructose, and maltodextrin allows for optimal carbohydrate absorption and performance.

When should runners use energy gels?
Energy gels are most useful for activities lasting longer than 60 to 90 minutes.

Which running fuel is easiest to digest?
Mild or unflavoured gels are often the easiest to tolerate during high-intensity exercise.

Is Herbaland Energy Gel suitable for everyday use?
It is designed for active use such as running, cycling, or training and works well as a pre- or mid-activity fuel.