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From Fellrnr.com, Running tips
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It is fairly easy to mix up your own gel, and this allows you to tweak the ingredients to your liking. You can have specific flavors, different concentrations, unusual ingredients like Choline, etc., which is not possible with a commercial gel. If you're intending to use a flask instead of packets, then the DIY approach is well worth considering, but I've found it tough to recreate the commercial packaging at home. [http://theplantedrunner.com/copycat-gu-gels/ The Planted Runner uses a modified FoodSaver bag] and includes a recipe. This is probably a much better approach than trying Ziploc bags.
=Gel Ingredients=
Here is an overview of the major ingredients in gels (see [[The Science of Energy Gels| The Science of Energy Gels]] for more details).* [[Maltodextrin| Maltodextrin]] is the most easily digested form of carbohydrate, 36% faster than glucose, making it ideal in a gel. More importantly, [[Maltodextrin]] requires far less water to be isotonic than glucose or [[Fructose]]. [[Maltodextrin]] has little or no flavor, even at high concentrations.
* Glucose is easily digested, but requires 6 times as much water as [[Maltodextrin]] to be isotonic. Glucose is about three quarters as sweet as sugar (sucrose).
** Note that 97% of brown rice syrup is a mixture of maltose, which is 2 glucose molecules and maltotriose which is 3 glucose molecules. For practical purposes it can be considered the same as glucose, though possibly contaminated with [http://www.npr.org/blogs/thesalt/2012/02/23/147294466/in-rice-how-much-arsenic-is-too-much arsenic].
* A little bit of [[Fructose]] is useful, as [[Fructose]] is absorbed via different pathways, increasing the total carbohydrate absorption above what is possible with [[Maltodextrin]] alone. However, too much [[Fructose]] will cause digestive problems and [[Fructose]] is absorbed at about a forth the rate of glucose. It also requires the same amount of water as glucose to be isotonic. [[Fructose]] is 1.7x as sweet as sugar (sucrose).
* Sugar is a cheap ingredient and is half glucose and half [[Fructose]].
* Fat can make a gel more palatable and is a useful fuel source at ultramarathon distances.
* Some [[Protein| protein]] can provide an additional fuel source and help limit the tendency of your body to cannibalize [[Muscle| muscle]] for fuel.
** Amino acids may help performance, but the evidence is unclear at the levels provided in most gels.
* [[Caffeine]] is great for improving performance and speeding the absorption of carbohydrate, but too much can upset the stomach.
* 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. I add some comments around taste, including sweetness, bitterness, sourness and if the overall flavor is like candy or like fruit. Strong sour (acidic) flavors may help with [[Cramps]]. Genetics also influences taste, so such as the [http://en.wikipedia.org/wiki/Phenylthiocarbamide ability to detect some bitter flavors].
=Overview=
This table is a combination of the science of nutrition, personal experience and the experience of many runners I've talked to, with more details given below.
* <sup>I</sup>Viscosity, or thickness, varies enormously between gels. The thickest, Chocolate #9 is more like a paste than a gel, while the thinnest, PowerBar Gel is a liquid.
* <sup>k</sup>It's hard to estimate the ratio of fructose to glucose in Huma. I've assumed a 1:1:1 ratio of fruit, sugar, & brown rice syrup. The Fruit is about 40% glucose, sugar is 50% and brown rice syrup is 100%, giving about 30% fructose.
* <sup>l</sup>The figures for the Zipvit are estimates from the ingredients and nutritional information.
=Visual Comparison=
{| class="wikitable"
|[[File:Gel Colors.jpg|none|thumb|x300px|From the top, clockwise are Gu, eGel, #9 chocolate, and Chia Surge. The Gu is representative of how the other not shown here look out of the packet. The unusual gels are eGel which is colored, chocolate #9 which is paste like, and Chia Surge that has bitty seeds in it.]]
|}
=Gu=
For marathon distance racing, I prefer [http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=gu+energy+gel&rh=i%3Aaps%2Ck%3Agu+energy+gel Gu] over all other gels I've tried. You could think of Gu as the Honda Civic of energy gels; it's not perfect for everyone in every situation, but it's a great all-rounder. It contains 5g of [[Fructose]], with the rest of the calories coming from the easily digested [[Maltodextrin]]. Like many other gels, 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 and candy like, 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 (freezing) conditions. (Note that the chocolate flavor has 2g of fat.)
[[File:Gels-Gu.JPG|none|thumb|500px|Gu (old and new package)]]
''<br/>Ingredients (Vanilla): [[Maltodextrin]], water, [[Fructose]], Gu Amino acids (leucine, valine, histidine, isoleucine), [[Potassium|potassium]] and sodium citrate, antioxidants (vitamin E and C),citric acid, calcium carbonate, vanilla, sea salt, preservatives (sodium benzoate, [[Potassium|potassium]] sorbate), fumaric acid, herbal blend (chamomile, kola nut, ginger), pectin.''
=Gu Roctane=
[http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=gu+roctane&rh=i%3Aaps%2Ck%3Agu+roctane 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.
[[File:Gels-Roctane.JPG|none|thumb|500px|Roctane Gu (with a normal Gu as a size reference)]]
''<br/>Ingredients (Blueberry flavor): [[Maltodextrin]], water, [[Fructose]], Roctane Amino acids (Histidine, Leucine, Valine, Isoleucine), Ornithine Alpha-ketoglutarate (OKG), sodium citrate, malic acid, citric acid, [[Potassium|potassium]] citrate, natural pomegranate flavor, natural berry flavor, calcium carbonate, sea salt, [[Caffeine]], sodium benzoate, [[Potassium|potassium]] sorbate.''
=Gu (Peanut Butter)eGel=The [http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=gu+energy+gel+peanut+butter&rh=i%3Aaps%2Ck%3Agu+energy+gel+peanut+butter peanut butter flavored main ingredients in eGel are close to Gu] , which is different enough to justify its own entryno bad thing. The peanut butter flavor main differences are that eGel is far less sweet than twice the regular size of Gu flavors, but if you like peanut butter it can be a lot does not come in caffeinated varieties and has more palatableelectrolytes. It also substitutes a little bit of fat and [[Protein]] for the carbohydrate, as well as having a tiny bit While eGel has 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. Obviouslyelectrolytes per packet than PowerBar Gel, if you hate peanut butter or you have a peanut allergy this is not going to work for youtake size into account then PowerBar Gel has the most concentrated electrolytes. The Peanut Butter flavor is one size of the thickest gelseGel may appeal to some people, and is quite a bit thicker than but I generally find the other usual size more convenient. The flavors of Gu. Even eGel are somewhat unusual 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.[[File:Gels-PB-Gu.JPG|none|thumb|500px|Peanut Butter Gu (with a normal Gu as a size reference)]]that they taste quite sour or 'tart'<br/>Ingredients: [[Maltodextrin]], water, [[Fructose]], Peanut butter (peanuts, salt), Gu Amino acids (leucine, valine, histidine, isoleucine), [[Potassium|potassium]] and sodium citrate, antioxidants (vitamin E and C), preservatives (sodium benzoate, [[Potassium|potassium]] sorbate), calcium carbonate, sea salt, fumaric possibly because of the citric acidcontent. Flavor is a personal thing, calcium chlorideso if you like sour, pectintart tastes, citric acidthen you may get on well with eGel, malic acid, herbal blend (chamomile, ginger).''=VFuel=[http://wwwbut I found it overwhelming.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=vfuel VFuel Gels] have no [[Fructose]]However, so it's ideal for those possible that suffer from [http://en.wikipedia.org/wiki/Fructose_malabsorption fructose malabsorption]. It has a little fat in the form of [[MCT| Medium Chain Triglycerides (MCT)]], as well as some Taurine, which I think are good things, but probably the amount is not significant eGel may be acidic enough to make much of a difference. Note that MCT can cause serious digestive problems, but probably not at these levels. There is a little help with [[CaffeineCramps| cramping]], intended to increase the carbohydrate absorption rather than to improve performance. I found the VFuel very easy on the stomach and a worthy alternative to Hammer Gel. (Note VFuel was previously called Vi Endurance.)[[File:Gels-Vi-FueleGel.JPG|none|thumb|500px|ViFuel eGel (with a Gu as a size reference)]]''<br/>Ingredients (VanillaMountain Rush): [[Maltodextrin]], water, dextrose, VFuel Endurance Formula (MCT Oil, Taurine, Glucuronolactone, ornithine alpha-ketoglutarate (OKG), citrulline malateFiltered Water, [[MagnesiumFructose]] aspartate, sodium citrateCitric Acid, Sodium Citrate, [[Potassium|potassium]] aspartateCitrate, Natural Flavor, Amino Acid Blend (Leucine, Valine, Isoleucine, Histidine), pure vanilla flavorVitamin C (Ascorbic Acid), Vitamin E (Tocopherol acetate), Sodium Benzoate And [[Potassium|potassium]] sorbateSorbate, sea salt, [[Caffeine]] Vitamin B6''
=Clif Shot (new formula)=
The new formula [http://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=+Clif+Shot&rh=i%3Aaps%2Ck%3A+Clif+Shot Clif Shot] uses [[Maltodextrin]] like other Gels and is similar to Gu. However, it has slightly more sugar making it a little more difficult to digest. Clif Shots require about twice the water to be isotonic compared with Gu. One nice thing about Clif Shots is their 'litter leash', which is a thin strip that holds the top to the body of the packet so that you're less lightly to drop the top. I found in practice that I often break the leash when opening the gels, but the idea is a noble one. (Note that the chocolate flavor has 1.5g of fat.)
[[File:Gels-Clif.JPG|none|thumb|500px|Clif Shot (old and new formula, and a Gu as a size reference)]]
''<br/>Ingredients (Vanilla): Organic [[Maltodextrin]], Organic Sugar, Water, Natural Flavor, Sea Salt, [[Potassium]] Citrate.''
=EFS Liquid Shot=
The most unusual thing about EFS is that it comes in a small plastic flask that holds the equivalent of about four normal gel packs. I rather like the idea of a small flask as you can take as much or as little as you feel like, something that's a bit trickier with a foil package to gel. Flask is also reusable which is nice, but I found it a little larger than I would like. While it sits very nicely in my hand, I wouldn't want to hold it for any significant distance, and it's a bit too heavy to put into running shorts. EFS make some impressive claims for their gel, but on closer inspection they become far less impressive:
[[File:EFSLiquidShot.JPG|none|thumb|500px|EFS Liquid Shot (with a Gu as a size reference)]]
''<br/>Ingredients: Complex carbohydrates, Dextrose, Sucrose, Water, Amino Acid Blend (L-Glutamine, Leucine, Iso-Leucine, Valine), Salt, Potassium Chloride, Calcium (as calcium complex), Magnesium (as magnesium glycine amino acid chelate), natural flavors, citric acid, sorbic acid and sodium benzoate (to preserve freshness)''
=Hammer Gel=
[http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=hammer%20gel Hammer Gel]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 low level 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. There is less [[Fructose]], which makes the maximum carbohydrate absorption rate lower than other gels, so only use Hammer if Gu is difficult to digest.
''<br/>Ingredients (Vanilla): [[Maltodextrin]], Filtered Water, Energy Smart (Grape juice and Rice dextrins), [[Potassium]] Sorbate (as a preservative), Vanilla Extract, Citric Acid, [[Potassium]] Chloride, Salt, Amino Acids (L-Leucine, L-Alanine, L-Valine, L-Isoleucine).''
=SIS GO Isotonic=
This [http://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=SIS+GO+Isotonic&rh=i%3Aaps%2Ck%3ASIS+GO+Isotonic SIS GO Isotonic gel]is rather different to most others on the market, and in many ways it's more of a small drink than a gel. The packet is roughly twice as big as most standard gels, which makes it awkward to carry. The flavor is extremely light and I would almost describe it as bland. This is a gel that's worth considering if you're having problems digesting more mainstream gels or if you want something with little or no flavor, and you don't mind carrying the bulk. (Note that[http://www.amazon.co.uk/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=SIS+GO+Isotonic this gel is much easier to find in Europe].)
[[File:Gels-SIS.JPG|none|thumb|500px|SIS GO Isotonic (with a Gu as a size reference)]]
''<br/>Ingredients (Orange): Water, Maltodextrin, Natural Flavoring, Gelling Agents (XanthanGum, Gellan Gum), Acidity Regulators(Citric Acid, Sodium Citrate),Preservatives (Sodium Benzoate, Potassium Sorbate), Sweetener (AcesulfameK), Sodium Chloride, Antioxidant (Ascorbic Acid), Color (Beta-Carotene.''
=Carb BOOM=
[http://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=Carb+BOOM+&rh=i%3Aaps%2Ck%3ACarb+BOOM+ Carb BOOM]is similar to Hammer Gel, with a lot of [[Maltodextrin]] and a little bit of fruit. Each packet of Carb BOOM is about 25% larger than Hammer Gel, but contains similar ingredients (slightly more electrolytes). The flavors are a little more like real fruit than the candy flavor of many gels.
[[File:Gels-CarbBoom.JPG|none|thumb|500px|CarbBoom (with a Gu as a size reference)]]
''<br/>Ingredients (Apple Cinnamon): [[Maltodextrin]], Water, Apple Puree, Apple Concentrate, Citric Acid, [[Potassium]] Citrate, Sea Salt, Cinnamon, [[Potassium]] Sorbate and Sodium Benzoate.''
=Gu (Peanut Butter)=
The [http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=gu+energy+gel+peanut+butter&rh=i%3Aaps%2Ck%3Agu+energy+gel+peanut+butter peanut butter flavored Gu]is different enough to justify its own entry. 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.
[[File:Gels-PB-Gu.JPG|none|thumb|500px|Peanut Butter Gu (with a normal Gu as a size reference)]]
''<br/>Ingredients: [[Maltodextrin]], water, [[Fructose]], Peanut butter (peanuts, salt), Gu Amino acids (leucine, valine, histidine, isoleucine), [[Potassium|potassium]] and sodium citrate, antioxidants (vitamin E and C), preservatives (sodium benzoate, [[Potassium|potassium]] sorbate), calcium carbonate, sea salt, fumaric acid, calcium chloride, pectin, citric acid, malic acid, herbal blend (chamomile, ginger).''
=VFuel=
[http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=vfuel VFuel Gels]have no [[Fructose]], so it's ideal for those that suffer from[http://en.wikipedia.org/wiki/Fructose_malabsorption fructose malabsorption]. It has a little fat in the form of [[MCT| Medium Chain Triglycerides (MCT)]], as well as some Taurine, which I think are good things, but probably the amount is not significant enough to make much of a difference. Note that MCT can cause serious digestive problems, but probably not at these levels. There is a little [[Caffeine]], intended to increase the carbohydrate absorption rather than to improve performance. I found the VFuel very easy on the stomach and a worthy alternative to Hammer Gel. (Note VFuel was previously called Vi Endurance.)
[[File:Gels-Vi-Fuel.JPG|none|thumb|500px|ViFuel (with a Gu as a size reference)]]
''<br/>Ingredients (Vanilla): [[Maltodextrin]], water, dextrose, VFuel Endurance Formula (MCT Oil, Taurine, Glucuronolactone, ornithine alpha-ketoglutarate (OKG), citrulline malate, [[Magnesium]] aspartate, sodium citrate, [[Potassium|potassium]] aspartate), pure vanilla flavor, [[Potassium|potassium]] sorbate, sea salt, [[Caffeine]]''
=USN Vooma Energy=
[http://www.amazon.co.uk/s/ref=nb_sb_noss/279-3008037-1507112?url=search-alias%3Daps&field-keywords=USN+Vooma+Energy USN Vooma Energy is a European Gel]has quite a strong flavor, but it is a soft, rounded flavor that I rather like. Vooma has a thinner consistency than most gels which makes it easy to swallow on the run. Overall, I've found myself looking forward to these gels more than most. The packets are also narrower and taller, which I found worked well, and made it easier to extract all the gel from the packet. (Note that this gel is generally only available in Europe.)
[[File:Gels-Vooma.JPG|none|thumb|500px|USN Vooma (with a Gu as a size reference)]]
''<br/>Ingredients (Vanilla Caramel): Water, Maltodextrin, Dextrose, Sucrose, Acidity regulators (Sodium Citrate E331i; Potassium citrate E332i), Creatine Monohydrate, Ascorbic Acid, L-Carnitine, Branched Chain Amino Acids (BCAAs)(L-Leucine, L-Valine, L-Isoleucine), Acidulant (Citric Acid), Sodium Chloride, Flavoring, Preservative (Potassium Sorbate), Glutamic Acid, Thickener (Xanthan Gum).`''
=PowerBar Gel=
[http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=PowerBar+Gel&rh=i%3Aaps%2Ck%3APowerBar+Gel 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 flavors are generally rather more candy like than fruit like. 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. (Note that the chocolate flavor has 1.5g of fat.)
[[File:Gels-PowerBar.JPG|none|thumb|500px|PowerBar Gel (with a Gu as a size reference)]]
''<br/>Ingredients (vanilla): Carbohydrate blend ([[Maltodextrin]], [[Fructose]]), water, electrolytes (sodium chloride, sodium citrate, [[Potassium|potassium]] chloride), natural flavor, citric acid, sodium benzoate and [[Potassium|potassium]] sorbate.''
=High5 EnergyGel=
This High5 gel has a slightly sweet taste with a mild orange flavor. This light flavor makes the gel worth considering if you want to avoid the sweeter flavors that are common in other gels. High5 has a very thin, almost a liquid consistency that makes it easy to take. This gel falls down because it has so little Fructose compared with competing gels, which reduces the rate of carbohydrate absorption. (Note that [http://www.amazon.co.uk/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=High5+EnergyGel this gel is generally only available in Europe].)
[[File:Gels-High5.JPG|none|thumb|500px|High5 (with a Gu as a size reference)]]
''<br/>Ingredients (Orange): Glucose, Water, Maltodextrin, Fruit Juice (min 15%, Orange/Lemon),Sea Salt, Sodium Benzoate, Potassium Sorbate''
=ISOStar Gel =
This gel contains a lot of sugar, making it a little slower to digest and requires a lot more water to be isotonic. I found the flavor rather too sweet, and while the sweetness was offset by a strong lemon sharpness, the overall taste was a little overpowering. They claim a "Cardio Pump vasodilator", but I didn't find any supporting scientific evidence, nor did I detect any unexpected performance change when I took this gel. (Note that ISOStar is a Finnish company, and [http://www.amazon.co.uk/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=ISOStar+Gel this gel is generally only available in Europe].)
[[File:Gels-Isostar.JPG|none|thumb|500px|Isostar (with a Gu as a size reference)]]
''<br/>Ingredients (Lemon): Wheat glucose syrup, water, natural flavouring, CARBO PUMP complex (dry extracts of apples and grapes 0.22%, vitamins C and B1), Acidifier: citric acid, preservatives: potassium sorbate and sulphur dioxide.''
=Accel Gel=
I like the 4:1 carbohydrate to [[Protein]] ratio of [http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=Accel+Gel&rh=i%3Aaps%2Ck%3AAccel+Gel Accel Gel], and I often use it in ultramarathon races. There is more sugar than I would like at 13g and combined with the protein, this gel is going to be harder to digest. The thin consistency makes it harder to eat slowly and mix with saliva. Consider this for recovery when there's not going to be anything else convenient, or for ultras in the 50 mile/100K range.
[[File:Gels-Accel.JPG|none|thumb|500px|Accel (with a Gu as a size reference)]]
''<br/>Ingredients (Vanilla): Water, [[Fructose]], Sucrose, Whey [[Protein]] Isolate and Hydrolysate, [[Maltodextrin]], Glycerin, Natural Flavors, Salt, Ascorbic Acid, Vitamin E Acetate, Soy Lecithin.''
=Huma Chia Energy Gel=
[http://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=Huma%20Chia Huma Chia] makes some bold claims about their gel, but the reality does not match the promise. Huma prominently use Chia seeds, but Ground Chia Seeds are far down the ingredients list indicating they are only present in smaller amounts. From the nutrition data I'd estimate that you're only getting about 2-3g of Chia seeds in each gel. The texture is slightly course due to the seeds, which is why I guess they didn't put more in. However, it's nothing like the problems I found with "Chia Surge' that contains the whole seeds rather than grinding them up. The main ingredients in Huma are fruit puree, table sugar and brown rice syrup, all providing simple sugars. This is the same brown rice syrup that gave Clif Shots such a bad name before they changed their formula. Brown Rice Syrup has a bitter aftertaste and unfortunately may contain [http://www.npr.org/blogs/thesalt/2012/02/23/147294466/in-rice-how-much-arsenic-is-too-much arsenic]. Huma claims "100% natural", but I'm not sure I would call brown rice syrup "natural" given how it's processed with enzymes. The flavor is quite strong, and a balance of sweet, bitter and sour (tart). Huma is not as sour as eGel, but it's noticeable and probably comes from the citric acid. However, I found the bitterness of the brown rice syrup quite noticeable and unpleasant, with a bitter aftertaste that lasts for miles. The flavor is more fruit than candy, but it's not a taste I would look forward to. While I'm a fan of Chia seeds in general, I don't think this gel works and I don't recommend it.
[[File:Gels-Huma.JPG|none|thumb|500px|Huma Chia (with a Gu as a size reference)]]
''<br/>Ingredients (Strawberry): Strawberry Puree, table sugar, water, brown rice syrup, ground chia seeds, sea salt, citric acid.''
=Honey Stinger=
Honey contains only simple sugars rather than the more quickly and easily digested [[Maltodextrin]] that other Gels use. This means [http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=Honey+Stinger+gel&rh=i%3Aaps%2Ck%3AHoney+Stinger+gel Honey Stinger] requires nearly 6x the water to be isotonic compared with Hammer gel. In fact, you need over a pint of water (500+ ml) to be isotonic, which is generally impractical. . This is the one of the few Gels I've tried that has given me digestive problems when taken slowly. I also found the sweetness overpowering and unpleasant, though the honey aftertaste was quite nice. I would not recommend Honey Stinger Gels.
[[File:Gels-Honey-Stinger.JPG|none|thumb|500px|Honey Stinger (with a Gu as a size reference)]]
''<br/>Ingredients (Gold flavor): Honey, Water, [[Potassium]] Citrate, Salt, Natural Flavors, Vitamins & Minerals, Niacinamide (Vit B3), Calcium Pantothenate (Vit B5), Pyridoxine, Hydrochloride (Vit B6), Riboflavin (Vit B2), Thiamine Mononitrate (Vit B1), Cyanocobalamin (Vit B12)''
=#9 Chocolate=
The only ingredients in this [http://www.rei.com/product/815338/chocolate-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 from the chocolate 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).
''<br/>Ingredients: organic agave nectar, cocoa processed with alkali''
=Glukos=
[[File:Glukos.jpg|none|thumb|500px|Glukos Gel, looking rather large compared with my reference standard, Gu.]]
''<br/>Ingredients: Water, Glucose, Citric Acid, Potassium Citrate, Dipotassium Phosphate, Sea Salt, Natural Flavors, Purple Carrot Root (for color)''
=2nd Surge=
The ingredients in [http://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=2nd+Surge&rh=i%3Aaps%2Ck%3A2nd+Surge 2nd Surge] are rather grim, with Agave providing [[Fructose]] and Brown Rice Syrup providing glucose (as disaccharides and trisaccharides). While this may sound better than simply using all sugar, it's chemically not an improvement, especially as Brown Rice Syrup has a bitter aftertaste and unfortunately may contain [http://www.npr.org/blogs/thesalt/2012/02/23/147294466/in-rice-how-much-arsenic-is-too-much arsenic]. I found that 2<sup>nd</sup> surge was overly sweet, with a slightly bitter undertones and rather gritty in texture. 2<sup>nd</sup> Surge has a higher dose of [[Caffeine]] than most gels. It's unlikely that you'd want to take a 2<sup>nd</sup> surge every 30 minutes, but if you did, you'd have 800mg of [[Caffeine]] during a four hour marathon, which is rather high. (For a 150 pound/75Kg person, that would be nearly 11mg/Kg, far more than seems prudent.) The ratio of carbohydrate to [[Protein]] can have some benefits, but it's a 6:1 ratio, rather than 4:1 which the manufacturer claims is ideal in their Accel Gel. Overall, there seems nothing to recommend these gels.
''<br/>Ingredients (chocolate flavor): Agave syrup, brown rice syrup, evaporated cane sugar, water, whey [[Protein]] isolate, glycerin, pea [[Protein]] isolate, cocoa, natural flavors, green tea extract, d-alpha-tocopheryl, salt, grape, pomegranate, mangosteen, goji berry, blueberry, chokeberry, cranberry, apple and bilberry extracts.''
=Chia Surge=
[http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=Chia+Surge&rh=i%3Aaps%2Ck%3AChia+Surge Chia surge] is one of the more unusual gels as it contains chia seeds which give it a bitty texture. I found that these seeds got caught in my teeth, even when I tried to swallow without chewing or mixing with saliva, which was amazingly annoying. Chia surge also has relatively few calories, too much glucose, not enough [[Maltodextrin]] and almost no sodium. Chia Surge contains beta-Alanine which has been shown to improve sprint performance, though you'd likely need to take 4-12 packets a day for some days to see the benefit (see [[The Science of Energy Gels]] for more details). Overall it's hard to recommend Chia Surge.
[[File:Gels-Chia-Surge.JPG|none|thumb|500px|Chia Surge (with a Gu as a size reference)]]
''<br/>Ingredients(Raspberry): Water, Dextrose, [[Maltodextrin]], Citric Acid, Fruit And Vegetable Juice (For Color), Natural Flavors, ULS (Organic Cane Sugar, Natural Flavors, Stevia).''
[[File:Chia Surge.jpg|none|thumb|200px|Here you can see the seeds in the Chia Surge.]]
=Other 'energy gels'=
While these products look rather like energy gels, they don't meet my criteria for inclusion but are worth mentioning.
==PocketFuel==
Unlike energy gels, [http://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=PocketFuel&rh=i%3Aaps%2Ck%3APocketFuel PocketFuel] is a peanut butter like paste in an energy gel like packet. They are similar a little larger than most other gels (about 1.8oz/52g) but have far more calories (~280) due to their higher fat content. Be careful of the nutrition label, which quotes values for a 32 gram serving, even though the packet contains 52g. The label says each packet contains "about 2" servings, but is actually 1.6 servings. I've added a table below of the nutrition from an entire packet. I would not generally recommend PocketFuel for runs shorter than about 40 miles, but for longer races they make a convenient form of food. As you can see from the table below, there is a mix of fat and carbohydrate that I think is excellent for ultrarunning. I'm also really happy to see 5 g of fiber, something you might really, really appreciate the day after an ultramarathon! It's a shame there's not a little more salt, but that's my only quibble with the nutrition. Note that for some flavors the ingredients tend to settle and it's worth squishing the packet before your run to mix things up.
[[File:Gels-Pocket-Fuel.JPG|none|thumb|500px|Pocket Fuel (with a Gu as a size reference)]]
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! Nutrient
! Quantity
I put [https://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=Vega+Sports+Gels Vega Gels] under "other energy gels" because I consider them more as "portable food" than a typical energy gel. The main ingredient in Vega Gels is dates, and I've always loved the taste of dates, so I was surprised when I found the taste rather unpleasant. There is a distinct taste (and texture) of dates but there is also a sharp, tangy, slightly bitter taste as well. Of course, people's tastes are quite different so you might get on much better with Vega Gels than I did. There is a slight concern that the "rice dextrins" might contain arsenic, and while arsenic is completely natural, it's also a toxin. The good news with Vega Gels is that each packet contains 2g of fiber, which I think is well worthwhile. It's less than you get in a packet of PocketFuel, but the Vega Gels are much easier to eat quickly, and on a per calorie basis contain roughly the same amount of fiber. I was expecting rather more complex carbs from a gel made of dates, but it's mostly sugars. This puts Vega Gels in a slightly strange "no man's land" as it's likely to be too difficult to digest to be considered an energy gel in the typical sense of the term, but being almost pure sugar it's a little bit closer to junk food than PocketFuel. Vega Gels has 70% of your daily intake of vitamin C (~42mg), which might be part of the bitter taste and detecting, and if you take lots of these gels you might find in the vitamin C upsets your stomach. I'd avoid using Vega if you're running less than 40 miles, but for ultramarathons it might be worth considering, though I think peanut butter Gu is probably a better choice. The PB Gu is likely to be easier to digest and easier on the digestive system, though if you want something that's "portable food", then check out PocketFuel above. (Update: Vega [[:File:VegaTweats.jpg| responded via Twitter to the concerns around Arsenic]], but their response did not fill me with confidence. As a result of their responses I threw my remaining Vega gels away.)
''<br/>Ingredients (orange): Dates, filtered water, EnergySource (grape juice, natural rice dextrins), sorghum malt, electrolyte blend (calcium, vitamin C, chloride, phosphorous, magnesium, sodium, potassium, zinc, copper, selenium, chromium), coconut oil, citric acid, natural orange flavor''
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! Nutrient
! Quantity
[[File:Vega Sport.jpg|none|thumb|500px|Pocket Fuel (with a Gu as a size reference)]]
==PowerBar Performance Energy Blend==
[http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=PowerBar+Performance+Energy+Blend+ PowerBar Performance Energy Blend] (PEB) almost made it into my list of gels. It looks like a large energy gel, with a re-closable a screw top. It's actually about three times the size and weight of a standard gel like Gu, even though it contains less calories (80 Cal). The reason for the low energy density is that it's a mixture of fruit puree and glucose. If you've ever eaten apple puree, you'll know what PEB is like. I found PEB to quite pleasant, but the size and lack of calories means it's impractical to carry enough while running.
[[File:Gels-PowerBar-Fruit.JPG|none|thumb|500px|PowerBar PEB (with a Gu as a size reference)]]
==PocketFuel Energy Shot==
[http://www.rei.com/product/872511/pocketfuel-cold-brew-coffee-energy-gel-shots PocketFuel Energy Shots] are not energy gels in the usual sense, but rather concentrated coffee. Each packet contains about the same amount of coffee as about 5.6oz of standard filter coffee (70mg), plus a little sugar, coconut milk, and tapioca to form a gel. If you like coffee, you'll probably like these gels, and it's a convenient way of getting your coffee. It's not quite as convenient as other gel packets, as it does not narrow at the top, making it a little trickier to consume than usual gels. Remember that while [[Caffeine]] has been clearly shown to improve performance, [[Caffeine#Coffee and Performance| when caffeine is taken in coffee, the research suggests that the benefits are lost]].
[[File:Gels-Energy-Shot.JPG|none|thumb|500px|PocketFuel Energy (with a Gu as a size reference)]]
==Vespa ==
