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The best running gels and tablets on the market today
Written byLaura Harcourt
Reviewed byHazel Clarke
If you’re looking for a running gel, you’re in the right place. Join us as we break down the best running gels on the market right now
Our top picks
Caffeine
Applied Nutrition
Applied Nutrition ABE Ultimate Pre Workout Gel Energy 60g
18+
€2.59
Vegetarian
High5
High5 Cycle Kit
16+
€19.00
Vegan
SiS
SiS GO Energy + Caffeine Gel Berry 60ml
16+
€2.00
Running gels (or energy gels) are exactly that – gels that contain a highly concentrated amount of carbohydrates.1 As your body uses carbohydrates to fuel high-intensity exercise, such as running, energy gels can be used to replenish your body’s stores of carbohydrates, helping fuel your run or allowing your body to recover.2
But, with so many brands to choose from, as well as flavours ranging from coffee or chocolate to berries, it can be hard to know which product is right for you.
While our advice would be to test a few different brands and styles, we’ve made the process a little easier, by ranking our favourites. So keep reading to find out which made the list.
Key factors to consider when choosing running gels
Before we get into the list itself, it’s important to know what to look for when choosing a running gel.
After all, energy gels aren’t every runner’s favourite source of fuel. Their consistency and taste can vary a lot, with some being on the thicker, stronger-tasting side, while others can be thinner and more water-based.
What’s more, as well as carbohydrates, running gels can also contain a variety of other ingredients.3,4 These include:
- electrolytes – such as sodium, which may assist with thirst drive and fluid retention1
- caffeine – which can reduce fatigue and may inhibit the negative effects of pain perception and excitation in the central nervous system5
- vitamins – such as vitamin C, which can contribute to the normal function of the immune system6
- menthol – which may provide a cooling effect when exercising in hotter environments4
Our best running gels and tablets
Needless to say, it can be confusing trying to find the one that’s right for you. So, without further ado, here’s our top pick of running gels. We’ve also added some bonus running tablets too, if gels aren’t your thing.
With 22g of carbs per 60ml sachet, the GO Isotonic Energy Gel delivers an easily digestible and quick supply of carbohydrates to provide energy during exercise.7
This variety pack provides seven different flavours, which allows you to find out what works for you, including:
- orange
- blackcurrant
- apple
- lemon & lime
- pineapple
- pink grapefruit
- tropical
Consume up to 3 sachets per 60 minutes during exercise as required.
These 14 individually wrapped blackcurrant flavour tablets contain 88% dextrose. This is a fast energy provider that enters the bloodstream directly to immediately replenish your energy.8,9
Plus, these tablets contain 120mg of vitamin C and 91g of carbohydrates.
So, simply dissolve one in your preferred amount of water to get the energy boost you need.8
High5 Zero is a zero-calorie electrolyte tablet which contains green tea, vitamin C, calcium, magnesium and key electrolytes, including sodium and potassium.10 This means the Zero tablet not only hydrates you but it can also help to support your immune system during and after intense exercise.4,10
Simply drop a tablet into your reusable water bottle (750ml of water is recommended, but it can be mixed to your preferred strength) and enjoy.
Applied Nutrition’s All Black Everything (ABE) Ultimate Pre Workout Gel is designed to enhance energy, focus and performance during your workout.11
Available in a convenient 60g gel format, Applied Nutrition’s formula packs a powerful punch, combining essential vitamins B3 and B12 with caffeine, creatine, beta-alanine and citrulline malate to help reduce tiredness and fatigue.11
The perfect choice for on-the-go athletes, these compact gels make a seamless addition to your gym bag, providing quick and easy access to the energy you need, whenever you need it most.
Consume one gel 15 minutes prior to exercise and ideally on an empty stomach. Don't consume more than one sachet per day.
The HIGH5 Cycle Kit contains a selection of energy gels ideal for any endurance sport.
With a mixture of energy gels, energy bars, energy drinks, recovery drinks, ZERO hydration tablets and a 750ml bottle, it’s full of all your nutrition essentials.12
This pack is ideal whether you’re new to sports nutrition or stocking up for training sessions or an event. It’s also suitable for vegetarians and contains an assortment of bestselling flavours – both with and without caffeine.12
SiS GO Isotonic running gels are a practical solution to support your in-training and competition-fuelling strategy by providing you with a quick supply of 22g of carbohydrates per gel.13
These handy gels can be easily carried in your pocket or race belt without needing to carry a bulky bottle. Plus, as they’re isotonic, they can be taken without water. Convenient!13
Consume one to three gels per hour to deliver approximately 60 grams of carbohydrate and maximize carbohydrate utilization rates.
Where hydration is also important, SiS GO Isotonic Gels can also be consumed with SiS GO Hydro or with SiS GO Electrolyte to ensure a combination of both energy and fluid delivery during exercise.
SiS GO + Caffeine is a clean, easy-to-digest 60ml drink. It contains berry-flavoured carbohydrates for that boost to help reduce tiredness and fatigue.14
It also contains B vitamins which are proven to help support your immune system, as well as 75mg of caffeine, so it’s sure to give you a spring in your step.14,15
Consume up to three sachets per 60 minutes during exercise as required. Don't consume more than four sachets per day. SiS GO Gels don't need to be consumed with water to be effective.
Ensure you keep hydrated. Where hydration is important, SiS GO Gels + Caffeine can also be consumed with SiS GO Hydro or GO Electrolyte to ensure a combination of energy, caffeine and fluid delivery during exercise.
The final say
Energy gels can provide an effective way for you to fuel your body with carbohydrates and other essential nutrients. While they’re popularly used for running, you can also use energy gels to fuel other endurance sports, such as cycling.
To find out more about energy gels, check out our article with everything you need to know about energy gels. Otherwise, take a look at our full running gel selection to discover your favourite and add it to your workout routine.
Importantly, if you’re looking for personalised nutritional advice, make sure to speak to a dietitian, healthcare professional or sports coach.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Food supplements mustn’t be used as a substitute for a varied and balanced diet, and a healthy lifestyle. Consult a healthcare professional before making any health-related decisions.
- Pfeiffer, B., et al. ‘The effect of carbohydrate gels on gastrointestinal tolerance during a 16-km run.’ Int J Sport Nutr Exerc Metab. 2009;19(5), 485-503. Available from: 10.1123/ijsnem.19.5.485.
- Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews [Internet]. 2018 Feb 10 [cited 2024 Jun 14];76(4):243–59. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
- Guest, NS., et al. ‘International society of sports nutrition position stand: caffeine and exercise performance.’ Journal of the International Society of Sports Nutrition. 2021;18(1). Available from: https://doi.org/10.1186/s12970-020-00383-4.
- Vogel, RM., et al. ‘Athlete perceptions of flavored, menthol-enhanced energy gels ingested prior to endurance exercise in the heat.’ Journal of the International Society of Sports Nutrition. 2022;19(1):580–92. Available from: https://doi.org/10.1080/15502783.2022.2117995.
- Mielgo-Ayuso, J., et al. ‘Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review.’ Nutrients. 2019;11(10):2313. Available from: https://doi.org/10.3390/nu11102313.
- Jafari, D., et al. ‘Vitamin C and the Immune System.’ Nutrition and Immunity. 2019;81–102. Available from: https://doi.org/10.1007/978-3-030-16073-9_5.
- Science in Sport. Go Isotonic Energy Gels - Variety Packs [Internet]. [Cited 2024 May 6]. Available from: https://www.scienceinsport.com/eu/go-isotonic-energy-gels-variety-packs-sis.
- Holland & Barrett. Dextro Energy Blackcurrant. [Cited 2024 May 6]. Available from: https://www.hollandandbarrett.com/shop/product/dextro-energy-blackcurrant-60022783.
- D. Glittenberg. Starch-Based Biopolymers in Paper, Corrugating, and Other Industrial Applications. Elsevier eBooks [Internet]. 2012 Jan 1 [cited 2024 Jun 14];165–93. Available from: https://www.sciencedirect.com/science/article/abs/pii/B9780444533494002582
- High Five. Zero [Internet]. [Cited 2024 May 6]. Available from: https://highfive.co.uk/products/zero
- Applied Nutrition. ABE (All Black Everything) Pre Workout Gel [Internet]. [Cited 2024 Jul 4]. Available from: https://appliednutrition.uk/products/abe-all-black-everything-pre-workout-gel.
- High Five. High5 Cycle Pack [Internet]. [Cited 2024 May 6]. Available from: https://highfive.co.uk/products/high5-cycle-pack.
- Science in Sport. GO Isotonic Energy Gel Orange 15 Pack [Internet]. [Cited 2024 May 6]. Available from: https://www.scienceinsport.com/go-isotonic-energy-gel-15-pack-orange.
- Science in Sport. GO Energy + Caffeine Gel - 30 Pack - Berry [Internet]. [Cited 2024 May 6]. Available from: https://www.scienceinsport.com/go-energy-caffeine-gel-30pack-berry.
- Gombart, A., et al. ‘A Review of Micronutrients and the Immune System – Working in Harmony to Reduce the Risk of Infection’. Nutrients. 2020;12(1):236. Available from: https://www.mdpi.com/2072-6643/12/1/236.
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