What are the best energy gels for half marathon runners with sensitive stomachs
If you’re training for a half marathon, you’re likely to have to consume gels both in training and on race day to stay fuelled and avoid seeing the wheels come off in the last 5k.
Whether you’ve been struggling to find energy gels that don’t upset your stomach or are a newbie when it comes to fuelling during your runs, check out these tips and top picks to minimise the dreaded GI issues.
How to avoid stomach issues when consuming energy gels?
These tips will come in handy, especially if you’re new to consuming energy gels.
Start with small amounts: If you're new to energy gels, you can start with half a gel to gauge how your body reacts.
Take your time to consume the gel: You don’t need to down the whole gel as quickly as you can. Instead, consuming it over a longer period of time (5-15 minutes) during your run can help your stomach get used to it.
Drink water: It can help with digestion and absorption, so if you can, carry water with you on your training runs. It would be good practice for races too.
Practice during training: Training your gut is key. Experiment with energy gels during training runs to have confidence in your fuelling strategy once race day comes around.
Read the ingredients: Not all gels are equally formulated and some may contain ingredients such as caffeine, fructose or artificial sweeteners that may cause GI distress for you.
Experiment with different brands: Use your training as an opportunity to try and practice with a variety of brands to find the one that works best for you.
Best energy gels for half marathon runners with sensitive stomachs
Looking for energy gels that don’t upset your stomach? Check out these 5 top picks.
Precision Fuel PF30 Gel
Formulated with a 2:1 glucose-to-fructose ratio, this gel optimises energy absorption while minimising gastrointestinal distress. With 30 grams of carbohydrates per gel, it delivers a steady energy boost without overwhelming the stomach.
What I love about the Precision gels is that they’re “flavourless”. No overpowering taste, just a hint of citrus flavour. They are easy on the palate, reduce flavour fatigue and they’ve helped me step up my fuelling game to hit my latest half marathon PB (at the time of writing this post).
RRP: £8.99 for a pack of 4 or £29.99 for a pack of 15 - Find them here
OTE Energy Gel
Formulated with sensitive stomachs in mind, this gel uses natural flavours and maltodextrin to avoid high concentrations of fructose, which can cause GI issues.
Each gel contains 20 grams of carbohydrates, providing a moderate energy boost and making it an excellent option for those who are new to gels.
This gel currently comes in 4 flavours: Apple, Blackcurrant, Orange and Lemon&Lime.
RRP: £2.10 per unit or £39.90 for a pack of 20 - Find them here
Styrkr GEL50 Dual-Carb Energy Gel
Able to deliver 50g of carbs whilst being gentle on the stomach, this gel is powered by a dual-carb formula with a 1:0.8 maltodextrin-to-fructose ratio that enhances energy absorption. It comes in 2 flavours: Mixed Berry and Citrus Fruit
I’ve been using these gels (I love both flavours) to practice increasing my carbohydrate intake during my runs and I’ve not had any issues so far.
Check out my in-depth Styrkr GEL50 review.
RRP: £29.99 for a pack of 12 - Find them here and use code CHLOEH20 for 20% off bringing the price down to £24.
Science in Sport Beta Fuel Energy Gel
With a 1:0.8 glucose-to-fructose ratio that is scientifically proven to enhance carbohydrate absorption and reduce gastrointestinal discomfort, each gel contains 40g of carbohydrates.
The non-caffeine version comes in 2 flavours (Orange and Strawberry & Lime). My partner (2:23 marathoner) exclusively uses these gels both for training and racing.
RRP: £14 for a pack of 6 - Find them here
Veloforte Natural Energy Gel
Veloforte uses all-natural ingredients like brown rice syrup and fruit juices to deliver 22 grams of carbohydrates in a stomach-friendly formulation.
Free from artificial additives and maltodextrin, the caffeine-free version comes in 3 flavours. I personally enjoy the Tempo one (Date, Lemon and Ginger) which goes down on treat, but in warm weather it’s not the best taste.
RRP: £6.59 for a pack of 3 or £24.19 for a pack of 12 - Find them here
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