The Best Energy Gels for Triathlon

Whether you love the taste of energy gels or find them to be a necessary evil to choke down during training and racing, chances are you’ll need to turn to these squishy packets at some point in your triathlon journey. Energy gels are a quick and simple way to fuel effectively for triathlon training and racing, packing in everything from calories to electrolytes in one easy-to-digest formulation. Whether you’re tackling your first sprint-distance race or gearing up for your next Ironman, ensuring you are well-fueled is essential. Yet there are now so many different energy gels on the market, figuring out which ones to try can be a lengthy, time-consuming, and potentially nausea-inducing process.

Fear not! We’ve tested nine of the most popular energy gels for triathlon, rating them on a wide number of factors ranging from taste and palatability all the way through to the impact they had on energy and mood. But we also looked at the little things that matter a whole lot to triathletes, like whether you can buy it locally, or how easy it is to open when you’re in the middle of a workout or race.

We tested these energy gels for triathlon over a number of weeks and across multiple workouts at different intensities. In the reviews below, we’ve given star ratings (one through five) based on the following factors:

Taste/Flavor	How do they taste? Is the flavor subtle or strong? This can have a huge impact on how easy a gel is to consume.
Palatability	Is it easy on the palate? Gels that are hard to get down can make fueling more difficult that it needs to be.
Thickness/goopiness	Gels can vary in viscosity. Thicker gels can be tough to swallow, especially when you're working at high intensity. The higher the star rating, the goopier the gel.
Caffeine	Caffeinated or not? If so, how much? The higher the star rating, the more caffeine per serving.
Energy/Mood	No one wants to ride the sugar rollercoaster. We took note of how each gel left us feeling in terms of energy level and mood throughout the workout. A low score indicates energy crash or dips, while higher scores indicate sustained energy and consistent mood.
Availability	Is the product easy to buy in a store, or online only?
Ease of opening	It might sound simple, but when you're working hard, there's nothing more annoying than fighting to open a gel packet with sweaty hands.
Litterbug factor	In a bid to help prevent littering, many energy gels have a "trash chain" or tab to make it nearly impossible to litter - helpful for the environment and for keeping you from getting a littering DQ on race day.

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Hammer Gel

$25 for 26 servings, hammernutrition.com

Key nutritional info:

Calories: 90
Carbs: 22g
Electrolytes: Sodium 25mg

Taste/Flavor	★★
Palatability	★★
Thickness/goopiness	★★★★
Caffeine	★★★ (Tropical flavor, 25 mg; Espresso, 50 mg)
Energy/Mood	★★
Availability	★★★★★
Ease of opening	★★★
Litterbug factor	★★

The best energy gel for: Short-course training and racing

One of the OGs of the energy gel world, Hammer Gels are a no-fuss, no-nonsense kinda gel. They’re thicker and goopier than some of the newer gels on the market, which can make them hard to consume, especially when working hard, and you do need to wash them down with plenty of water. We found it hard to eat more than a couple of them in a session, and at 90 calories per serving they don’t pack as big a calorie punch as others on test. They’re available in 10 different flavors, two of which are caffeinated. One of the most affordable options, and also one of the easiest to access, as they are typically on the shelf at many sporting-goods stores.

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Fastfood Galacto Gel

$40 for a box of 12, Fastfood.com 

Key nutritional info:

Calories: 100
Carbs: 25g
Electrolytes: Calcium 57mg, Potassium 285mg, Magnesium 13mg

 

Taste/Flavor	★★★
Palatability	★★★★
Thickness/goopiness	★
Caffeine	★★ (Strawberry + Cherry 0 mg; Yuzu + Guarana, 25 mg)
Energy/Mood	★★★★★
Availability	★★★
Ease of opening	★★★★
Litterbug factor	★★★

The best energy gel for: Long and hard efforts

The fun-sounding Fastfood Galacto Gel is a relative newcomer on the energy gel scene and thanks to its key ingredient (galacto-syrup) it promises (and delivers) “time-released energy without crashing.” Throughout our testing, it always provided consistent energy, and it’s also remarkably easy to get down and digest. Definitely a good choice for athletes looking to consume higher amounts of carbs for longer-duration events (in other words, you can eat plenty of them without wanting to barf by the end of the session).

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Spring Energy Gel

$47 for a pack of 10, SpringEnergy.com

Key nutritional info:

Calories: 180
Carbs: 45g
Electrolytes: Sodium 85mg, potassium 150mg

Taste/Flavor	★★★★★
Palatability	★★★
Thickness/goopiness	★★★
Caffeine	★ (0 mg)
Energy/Mood	★★★★★
Availability	★★★★
Ease of opening	★★★★
Litterbug factor	★★★★★

The best energy gel for: Low-intensity long runs and rides

Made with just nine ingredients—all of which are real foods—Spring Energy’s Awesome Sauce gel lives up to its name – it’s pretty awesome. It’s definitely more flavorful than most other gels on test. In fact, this particular flavor could pass as Grandma’s homemade apple pie, but all wrapped up in a handy, squeezable package. Spring gels are also high in calories, with 180 kcal per serving. It can be tougher to get down when you’re working harder at high intensity, but for lower efforts where you want consistent, sustained energy, this gel is hard to beat. We like it best for long trail runs and hikes.

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PowerBar Powergel Hydro

$70 for a box of 24, Sport.Powerbar.com

Key nutritional info:

Calories: 110
Carbs: 26g
Electrolytes: 200mg sodium

Taste/Flavor	★★★
Palatability	★★
Thickness/goopiness	★★★
Caffeine	★★★ (Mojito, 50 mg)
Energy/Mood	★★
Availability	★★★★
Ease of opening	★★★★
Litterbug factor	★★★★

The best energy gel for: High-intensity workouts; short- and middle-distance racing

It feels like PowerBar gels have been around as long as triathlon, so they’re most definitely a familiar face on the energy gel scene. While the original PowerBar gels were extremely thick and goopy, this Hydro version is far more palatable. It’s a liquid energy gel, so it doesn’t leave you reaching for water to wash it down immediately. When you’re working hard and need an energy hit stat, the Powergel Hydro is a good option (think track workouts, or Olympic-distance and/or 70.3 racing). We found it hard to stomach more than a few of them in longer sessions, though, and did notice a spike and dip in energy levels on occasions. But given that it’s easy to find – even major grocery stores carry PowerBar products these days – it’s a good pick for those looking to stock up where they already shop.

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Maurten Gel 100

$43 for 12 servings, Maurten.com

Key nutritional info:

Calories: 100
Carbs: 25g
Electrolytes: Sodium 20mg, Calcium 5.8mg

Taste/Flavor	★★★★
Palatability	★★★★★
Thickness/goopiness	★★
Caffeine	★★★★ (100 mg)
Energy/Mood	★★★★
Availability	★★★★
Ease of opening	★★★★
Litterbug factor	★★★

The best energy gel for: The versatile triathlete

Maurten has become quite the player in the endurance fueling world—and for good reason. Their products are simple, both in terms of palatability as well as ingredients, and they deliver a good hit of carbs and calories in a small 40g package, making it useful for short- and long-course racing. Available in both a caffeinated and non-caffeinated version, Maurten gels are great for those people who struggle with sugary, heavier gels. They’re easy on the gut and easy on the tongue, so it’s not as likely you’ll get palate fatigue over the course of a long workout or race, which can happen with other gels. Their retail footprint is growing, with more than 400 American shops stocking Maurten on their shelves – look for it at your local bike shop.

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Huma Chia Energy Gel

$60 for a pack of 24, Humagel.com

Key nutritional info:

Calories: 100
Carbs: 22g
Electrolytes: Sodium 105mg

Taste/Flavor	★★★★
Palatability	★★★
Thickness/goopiness	★★
Caffeine	★★★ (Chocolate, raspberry, lemonade, 25 mg; mocha, 50 mg)
Energy/Mood	★★★
Availability	★★
Ease of opening	★★★
Litterbug factor	★★

The best energy gel for: Real-food fueling

Similar to Spring Energy gels, Huma Chia gels are made from real food with very few ingredients. With chia seeds not always being the easiest thing to consume on the move, we weren’t entirely sure what to expect from these gels, but were pleasantly surprised. They have a smooth and even viscosity with subtle flavors that delivered steady, sustained energy levels. As with the Spring gels, these might not be your go-to for high-impact, high-intensity workouts, but if you’re looking for something to fuel you for a longer duration these are a surprisingly reliable (and tasty) option.

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UnTapped Energy Gel

$37 for box of 20, Untapped.cc

Key nutritional info:

Calories: 100
Carbs: 26g
Electrolytes: varies by flavor – Salted Raspberry: sodium 60mg, calcium 39mg, potassium 100mg

Taste/Flavor	★★★★★
Palatability	★★★★
Thickness/goopiness	★★
Caffeine	★★★ (Salted coffee, 27 mg)
Energy/Mood	★★★
Availability	★★★★
Ease of opening	★★★★
Litterbug factor	★★★

The best energy gel for: A mid-race treat

Probably the best-tasting gel on test, UnTapped has arguably tapped into one of the best kept secrets of endurance fueling. Maple syrup has long been the go-to fueling option for pros like Lionel Sanders, and it’s not hard to see why. It’s incredibly palatable, packs a good calorie punch, sits gently in the stomach, and is easy to consume in larger quantities. UnTapped was co-founded by former pro cyclist Ted King, and you can tell that these have been put through their paces on all kinds of adventures. They come in five different flavors, which vary in electrolyte and caffeine levels so you can pick what works for you. The best part? You can get these gels just about anywhere, from Amazon to your local bike or running shops.

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SiS Beta Fuel

$15 for box of 6, TheFeed.com

Key nutritional info:

Calories: 158
Carbs: 40g
Electrolytes: 30mg sodium

Taste/Flavor	★★★
Palatability	★★★
Thickness/goopiness	★★★
Caffeine	★ (0 mg)
Energy/Mood	★★★★
Availability	★★
Ease of opening	★★★
Litterbug factor	★★

The best energy gel for: High-carb fueling

The king of high-carb fueling, SiS Beta Fuel offers double the carb content of most other gels on test. The team at Science in Sport has done extensive testing with elite athletes to find the optimal ratio of carbs, with this gel using a 1:0.8 ratio of maltodextrin to fructose, which, in short, helps increase the amount of carbs you ingest (compared to the standard 2:1 ratio). The Beta Fuel gels are easier to consume than expected (you do need to wash it back with water), but the orange flavor is mild and palatable (and not too goopy). In North America, they are only available via TheFeed.com. If you’re someone looking to experiment with ultra high-carb fueling, then you’d be smart to start with these.

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GU Roctane Energy Gel

$62 for box of 24, GuEnergy.com

Key nutritional info:

Calories: 100
Carbs: 21g
Electrolytes: varies with flavor, e.g., salted lime has 190mg of sodium per serving

Taste/Flavor	★★★
Palatability	★★
Thickness/goopiness	★★★★
Caffeine	★★★ (Vanilla orange, 35 mg; Cold brew coffee 70 mg)
Energy/Mood	★★★★
Availability	★★
Ease of opening	★★★★
Litterbug factor	★★

The best energy gel for: A caffeinated rocket boost

A popular choice with triathletes of all abilities, GU Roctane gels offer a big hit in a tiny packet. High in electrolytes and amino acids (1425mg per serving), they’re good for hard and fast workouts, but they’re not easy to consume without water (read: they’re high on the goopy scale) and they’re a long way from the real food aisle. We found them hard to stomach back-to-back, but a well-timed spacing of these caffeinated energy gels during a race could be just the pick-me-up you need. In addition to being easy to find online and in your local bike shops, GU gels are easy to find at the places you probably already shop, like your grocery store, CVS, or Target.

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