Changes

* Flavor is important, as you won't want to take an unpalatable gel. Experiment with different flavors, as different people have different tastes, and what flavor appeals can vary with circumstance.

!'''Name'''!!'''Calories'''!!'''Carbs'''!!'''Sugar^4'''!![[Maltodextrin]]¹!!Glucose¹!![[Fructose]]¹!!Other Carbs¹!!'''[[Protein| Protein]]'''!!'''Fat'''!!'''Sodium'''!!'''Potassium'''!!'''[[Caffeine]]'''!!'''Water to <br>be Isotonic^5'''!!'''Weight⁶ '''!!'''Carbs/g'''!!'''Cal/g'''!!'''Ease of digestion<br/> (higher is better)'''!!'''Viscosity^9'''!!'''Recommended for'''

* ⁵This is an approximation based on the amount of sugar, Maltodextrin, sodium and potassium, ignoring other ingredients. The water included in the gel is assumed to be the overall weight less the weight of the carbs, fat and protein. See [[C:\Users\fellrnr\Dropbox\The Science of Energy Gels| The Science of Energy Gels]] for details on the isotonic calculations.

For marathon distance racing, I prefer [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gu&url=http%3A%2F%2Fwww.amazon.com%2FEnergy-Gel-Chocolate-Outrage-24-Count%2Fdp%2FB000CSCRHY Gu] over all other gels I've tried. It contains 5g of [[Fructose]], with the rest of the calories coming from the easily digested [[Maltodextrin]]. I find that Gu can be consumed without any extra water as long as it is taken a bit at a time and [[How to eat a Gel| mixed with saliva]]. Some of the flavors can be a little strong, but the 'plain' Gu has a light cola flavor. Gu is slightly thicker than other gels, which I find makes it easier to mix the gel with saliva, but it can become overly thick in colder conditions.

The peanut butter flavored [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gu&url=http%3A%2F%2Fwww.amazon.com%2FEnergy-Gel-Chocolate-Outrage-24-Count%2Fdp%2FB000CSCRHY Gu] is different enough to justify its own section. The peanut butter flavor is far less sweet than the regular Gu flavors, but if you like peanut butter it can be a lot more palatable. It also substitutes a little bit of fat and protein for the carbohydrate, as well as having a tiny bit more sodium and potassium. I find this flavor digests particularly well and I'd recommend trying get if you're a fan of peanut butter. Obviously, if you hate peanut butter or you have a peanut allergy this is not going to work for you. The Peanut Butter flavor is one of the thickest gels, and is quite a bit thicker than the other flavors of Gu. Even in warm conditions it tends to be a little too thick, and in cold conditions it can become bit like a chewy candy such as taffy, toffee, etc.

[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=gur&url=http%3A%2F%2Fwww.amazon.com%2FRoctane-Energy-Gel--Pack-Pomegranate%2Fdp%2FB002Y1XKW8 Roctane] is a more expensive variant on Gu, though the price has reduced significantly since its introduction. The main difference is the addition of 1.7g of amino acids, which may help slightly. Roctane is not as thick as the standard Gu. I've not noticed any difference when using it, but if you like Gu and are looking for even a slight advantage, it may be worthwhile. If you are paying hundreds of dollars for a race entry and travel, then the extra cost is minor. If you take 8 gels in a 4-hour marathon, Roctane only adds $4-5 to the cost of the race. Of course, you'll need to practice with Roctane in your training, so you'll have to factor that cost in as well.

[http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=PBeg&url=http%3A%2F%2Fwww.amazon.com%2FPowerBar-Caffeinated-Strawberry-1-44-Ounce-Packets%2Fdp%2FB000A2BCIW PowerBar Gel] is noteworthy because of its higher sodium content that may help alleviate [[Hyponatremia]] and [[Cramps]]. I found the flavor stronger than Hammer, Gu or Cliff, but still quite pleasant. The level of fructose is higher than I'd like to see for digestibility. You may need to drink some water near the time you take PowerBar Gel due to the extra electrolytes. PowerBar Gel has a noticeably thinner consistency than most other gels, and is almost a liquid. This makes it far easier to take in cold weather as it does not go so thick, but it also make it trickier to mix with saliva in your mouth.

The only ingredients in this [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=ch9&url=http%3A%2F%2Fwww.rei.com%2Fproduct%2F815338%2Fchocolate-9-energy-gel #9] are Agave and Cocoa, and Agave is predominantly fructose (55% fructose to 20% glucose). This amount of [[Fructose]] is slow to be absorbed and can be difficult to digest, making it a poor choice for most runners. The Agave makes this gel intensely sweet, which I did not like and the '[http://en.wikipedia.org/wiki/Dutch_process_chocolate processed with alkali]' means that most of the antioxidants are destroyed. This is also by far the thickest gel that I've tested so far, being more like a paste than a gel. This gel may be suitable for runners that suffer from a blood sugar drop after taking more conventional gels prior to exercise (see [[The Science of Energy Gels| The Science of Energy Gels]] for more details).