Blog / Hydration & Nutrition
Best Energy Gels & Chews 2026
Energy gels and chews tested through marathons, century rides, and ultras. Carb density, flavor, and GI tolerance compared across GU, Maurten, Honey Stinger.
Our Top Energy Gels & Chews for 2026
TL;DR: Our Verdict
For most endurance athletes, GU Roctane Energy Gel is the best all-around race fuel in 2026 — 100 cals, 23g carbs, amino acids, caffeine options. Premium: Maurten Gel 100. Chews: Honey Stinger Organic Energy Chews.
Race-day fuel has to solve three problems: deliver 60-90g of carbs per hour, not cause GI distress, and taste palatable after hour 3. The difference between the right gel and the wrong one is often the difference between a PR and a bonk.
Pair gels with the right electrolytes for summer heat and a comparison of GU vs Maurten for racing.
GU Roctane Energy Gel
GU's race-focused gel. 100 cals, 23g carbs (2:1 glucose:fructose), added amino acids, caffeine options. Consumed by pro marathoners and cyclists at world-class events.
- ✓ 100 cal / 23g carb per gel
- ✓ 2:1 glucose:fructose ratio
- ✓ Added amino acids
- ✓ Caffeine options (35-75mg)
- ✓ Dual-chamber pouch design
GU Energy Chews
GU's fruit-flavored chews. 90 cals per 4-chew pack, 24g carbs, easier to digest than gels for some athletes. Great if gels cause GI distress.
- ✓ 90 cals / 24g carb per pack
- ✓ Real fruit flavors
- ✓ Easy to portion
- ✓ Pectin-based texture
- ✓ Gluten-free
Honey Stinger Organic Waffle
Honey Stinger's waffle — solid carb option between gels. 160 cals, 21g carbs, honey-sweetened. Better for cycling (where you can actually chew) than running.
- ✓ 160 cals / 21g carb
- ✓ Honey-sweetened
- ✓ Organic ingredients
- ✓ 7 flavors
- ✓ Durable packaging
Maurten Gel 100
Maurten's hydrogel technology. 100 cals, 25g carbs, encapsulated in pectin/alginate gel that unlocks carb delivery in the intestine. Used by most elite marathoners and Tour de France riders.
- ✓ Hydrogel tech (pectin/alginate)
- ✓ 100 cal / 25g carb
- ✓ No flavorings, preservatives, or colors
- ✓ Slower release (no GI stress)
- ✓ Gluten-free
Maurten Gel 100 Caf 100
Maurten's caffeinated hydrogel. 100 cals, 25g carbs, 100mg caffeine. Take in the last 30-45 minutes of a race for a well-documented performance boost.
- ✓ 100mg caffeine
- ✓ Same hydrogel tech
- ✓ No flavorings or preservatives
- ✓ Take 30-45min before finish
- ✓ Tested by pro teams
Quick Comparison Table
| Product | Best For | Price | Buy |
|---|---|---|---|
| GU Roctane Energy Gel | Racing + hard training | $72 | Shop → |
| GU Energy Chews | Runners who hate gels | $27 | Shop → |
| Honey Stinger Organic Waffle | Long cycling, hiking | $24 | Shop → |
| Maurten Gel 100 | Elite marathon + ultra | $75 (12-pack) | Amazon → |
| Maurten Gel 100 Caf 100 | Race day kick, late-race | $85 (12-pack) | Amazon → |
Frequently Asked Questions
How many gels should I take per hour?
1 gel every 30-45 minutes in races. Target: 60-90g carbs/hour. Most gels have 22-28g carbs, so 2-3 per hour. Practice this in training — race day is a bad time to try new fueling strategies.
Why do energy gels cause stomach issues?
Most commonly: too concentrated (not enough water), taken too fast, or fructose intolerance. Fix: always drink water with gels, take them slowly over 1-2 minutes, try different brands if one consistently causes issues.
GU vs Maurten — which is better?
GU — proven workhorse, wide flavor variety, good in most conditions, costs $1.50/gel. Maurten — newer hydrogel tech, bland neutral flavor (some prefer this), costs $6/gel. For most recreational athletes, GU. For marathon PR attempts and elite racing, Maurten. See our detailed comparison.
Should I use caffeinated gels?
Caffeine improves endurance performance by 2-5%. Best timing: 30-45 minutes before you want the effect (so late-race, not at the start). Don't exceed 3-6mg/kg body weight total during a race — more causes GI issues.
Related Nutrition Guides
- Best Electrolytes 2026 — Sodium to pair with carbs
- GU vs Maurten Comparison — Head-to-head deep-dive
- Best Carbs for Endurance — Daily carb intake guide
- Best Protein Powder — Recovery nutrition