Comparison of Energy Gels

Energy gels are a useful component of many endurance runner's training and racing. In marathon distance racing, energy gels can make an important difference - When to eat Energy Gels in the Marathon

1 Overview

Name	Calories	Carbs	Sugar	Protein	Sodium	Potasium
Gu	100	25g	5g	0g	50mg	40mg
Accel Gel	100	20g	13g	5g	115mg	30mg
Gu Roctane	100	25g	5g	1.7g	125mg	55mg
Clif Shot (new formula)	100	24g	12g	0g	90mg	50mg
PowerBar Gel	110	27g	10g	0g	200mg	20mg
Hammer Gel	90	23g	2g	trace	20mg	0mg

2 Gu

For marathon distance racing, I prefer Gu over all other gels I've tried. It contains only 5g of fructose, with the rest of the calories coming from the more 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 mixed with saliva. Some of the flavors can be a little strong, but the 'plain' Gu has a light cola flavor.

3 Accel Gel

I like the 4:1 carbohydrate to protein ratio of Accel Gel, and I often use it in ultramarthon races. There is more sugar than I would like at 13g and the thin consistency makes it harder to eat slowly and mix with saliva.

4 Gu Roctane

This is an expensive variant on Gu, and I've not noticed any difference when using it. The amount of amino acids that are added is quite small (1.7g) and the benefits do not seem to justify the cost.

5 Clif Shot (new formula)

I have yet to try the new formula Clif Shot, which now uses Maltodextrin like other Gels. The previous formula used brown rice syrup that I found harder to digest and left a bitter aftertaste.

6 PowerBar Gel

This gel is noteworthy because of it's higher sodium content that may help alleviate Hyponatremia and Cramps.

7 Hammer Gel

Hammer is noteworthy as one of the easiest to digest gels. It is nearly all Maltodextrin dissolved in a greater volume of fluid than other gels. The lack of sugars and electrolytes makes this far easier on the digestive system, and is recommended for runners who have issues with other types of gel.