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. 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].

| [http://www.amazon.com/Hammers/ref=nb_sb_noss?url=search-Singlealias%3Daps&field-Serve-Packets-Raspberry/dp/B000RI2T4A keywords=hammer%20gel Hammer Gel]

| [http://www.amazon.co.ukcom/SCIENCEs/ref=nb_sb_noss_2?url=search-SPORT-Gel-Energyalias%3Daps&field-keywords=SIS+GO+Isotonic&rh=i%3Aaps%2Ck%3ASIS+GO+Isotonic/dp/B000P2ZIGY SIS Isotonic]

| [http://www.amazon.com/dps/B000FQ8DUS ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=Carb+BOOM+&rh=i%3Aaps%2Ck%3ACarb+BOOM+ Carb BOOM]

| [http://www.amazon.com/Energy-Gel-Chocolate-Outrages/ref=nb_sb_noss_1?url=search-24alias%3Daps&field-Count/dp/B000CSCRHY keywords=gu+energy+gel&rh=i%3Aaps%2Ck%3Agu+energy+gel Gu]

| [http://www.amazon.com/Roctane-Energy-Gel-s/ref=nb_sb_noss_1?url=search-Packalias%3Daps&field-Pomegranate/dp/B002Y1XKW8 keywords=gu+roctane&rh=i%3Aaps%2Ck%3Agu+roctane Gu Roctane]

| [http://www.amazon.com/Energys/ref=nb_sb_noss_1?url=search-Gelalias%3Daps&field-Chocolate-Outrage-24-Count/dp/B000CSCRHY keywords=gu+energy+gel+peanut+butter&rh=i%3Aaps%2Ck%3Agu+energy+gel+peanut+butter Peanut Butter Gu] (Peanut Butter)

| [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-Mocha-1-2-Ounce-Packets/dp/B0074B4IKG Clif Shot] (new formula)

| [http://www.amazon.co.uk/USNs/ref=nb_sb_noss/279-Vooma3008037-Gels1507112?url=search-Vanillaalias%3Daps&field-Caramel/dp/B008WKWLUM keywords=USN+Vooma+Energy USN Vooma Energy]

| [http://www.amazon.com/PowerBars/ref=nb_sb_noss_1?url=search-Caffeinatedalias%3Daps&field-Strawberry-1-44-Ounce-Packets/dp/B000A2BCIW keywords=PowerBar+Gel&rh=i%3Aaps%2Ck%3APowerBar+Gel PowerBar Gel]

| A PowerBar Gel Alternative, sour flavor might help with [[Cramps]]

| A less sweet Gu Alternative

| [http://www.amazon.co.uk/Isostars/ref=nb_sb_noss?url=search-Pro-Energyalias%3Daps&field-keywords=ISOStar+Gel-Sachet/dp/B0034JBOEU/ ISOStar]

| [http://www.amazon.com/Pacifics/ref=nb_sb_noss_1?url=search-Healthalias%3Daps&field-keywords=Accel-Vanilla-pack/dp/B003CN5NL8 +Gel&rh=i%3Aaps%2Ck%3AAccel+Gel Accel Gel]

| [http://www.amazon.com/Honeys/ref=nb_sb_noss_2?url=search-Stinger-Gold-Energyalias%3Daps&field-keywords=Huma%20Chia Huma Chia] | 100| 22| 18| 0| 12.6| 5.4| 3| 1| 1-| 105| 30| 0| 356| 46| 0.48| 2.17| 3| 16| Not recommended|-Ounce| [http:/dp/B0010TGK18 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]

| [http://www.amazon.com/Accels/ref=nb_sb_noss_2?url=search-Gelalias%3Daps&field-keywords=2nd-+Surge&rh=i%3Aaps%2Ck%3A2nd+Surge-Expresso/dp/B004Y96R6Y 2nd Surge]

| [http://www.reiamazon.com/products/837328/vitalyte-chia-surgeref=nb_sb_noss_1?url=search-energyalias%3Daps&field-gel keywords=Chia+Surge&rh=i%3Aaps%2Ck%3AChia+Surge Chia Surge]

[http://www.amazon.com/Hammer-Singles/ref=nb_sb_noss?url=search-Servealias%3Daps&field-Packets-Raspberry/dp/B000RI2T4A 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. Note the low level of There is less [[Fructose]], which makes the maximum carbohydrate absorption rate lower than other gels. Therefore , so use Hammer only if Gu is difficult to digest.

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 generally only available much easier to find in Europe].)

[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. 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.

For marathon distance racing, I prefer [http://www.amazon.com/Energys/ref=nb_sb_noss_1?url=search-Gelalias%3Daps&field-Chocolate-Outrage-24-Count/dp/B000CSCRHY 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 strongand 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.

The peanut butter flavored [http://www.amazon.com/Energys/ref=nb_sb_noss_1?url=search-Gelalias%3Daps&field-Chocolate-Outrage-24-Count/dp/B000CSCRHY 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 sectionentry. 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|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.

Vi Endurance has 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 Vi Endurance very easy on the stomach and a worthy alternative to Hammer Gel, though it's only from the manufacturer and so it a little more pricy ($1.64 with shipping.)

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-Mocha-1-2-Ounce-Packets/dp/B0074B4IKG 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.

[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.)

[http://www.amazon.com/PowerBars/ref=nb_sb_noss_1?url=search-Caffeinatedalias%3Daps&field-Strawberry-1-44-Ounce-Packets/dp/B000A2BCIW 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.

The main ingredients in eGel are close to Gu, which is no bad thing. The main differences are that eGel is twice the size of Gu, does not come in caffeinated varieties and has more electrolytes. While eGel has more electrolytes per packet than PowerBar Gel, if you take size into account then PowerBar Gel has the most concentrated electrolytes. The size of eGel may appeal to some people, but I generally find the usual size more convenient. The flavors of eGel are somewhat unusual in that they taste quite sour or 'tart', possibly because of the citric acid content. Flavor is a personal thing, so if you like sour, tart tastes, then you may get on well with eGel, but I found it overwhelming. However, it's possible that eGel may be acidic enough to help with [[ Cramps| cramping]]. An oddity of eGel is that they contain coloring, which is strange given that most people will never actually see the gel.

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].)

This gel contains a lot of sugar, making it a little slower to digestand 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].)

I like the 4:1 carbohydrate to [[Protein]] ratio of [http://www.amazon.com/Pacifics/ref=nb_sb_noss_1?url=search-Healthalias%3Daps&field-keywords=Accel-Vanilla-pack/dp/B003CN5NL8 +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.

Honey contains only simple sugars rather than the more quickly and easily digested [[Maltodextrin]] that other Gels use. This makes 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-Gold-Energy-1-3-Ounce/dp/B0010TGK18 +gel Honey Stinger] much harder requires nearly 6x the water to be isotonic compared with Hammer gel. In fact, you need over a pint of water (500+ ml) to digest than other Gelsbe isotonic, and much sweaterwhich 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.

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).

The ingredients in [http://www.amazon.com/Accels/ref=nb_sb_noss_2?url=search-Gelalias%3Daps&field-keywords=2nd-+Surge&rh=i%3Aaps%2Ck%3A2nd+Surge-Expresso/dp/B004Y96R6Y 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^nd surge was overly sweet, with a slightly bitter undertones and rather gritty in texture. 2^nd Surge has a higher dose of [[Caffeine]] than most gels. It's unlikely that you'd want to take a 2^nd 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.

[http://www.reiamazon.com/products/837328/vitalyte-chia-surgeref=nb_sb_noss_1?url=search-energyalias%3Daps&field-gel 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.

Unlike energy gels, [http://pocketfuelnaturalswww.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 would not generally recommend PocketFuel for runs shorter than about 40 miles, but for longer races they make a convenient form of food. Note that for some flavors the ingredients tend to settle and it's worth squishing the packet before your run to mix things up.