The best energy gels, bars and chews for runs and workouts, approved by sports nutritionists

Do I need to fuel on a run?

According to Georgia Chilton, sports nutritionist at Fresh Fitness Food, if you’re aiming for around 5k, mid-run fuel probably isn’t necessary.

“Given the relatively short duration, your body doesn’t deplete its glycogen stores (stored form of carbohydrates in muscles and the liver) to the extent that requires immediate refuelling,” she explains.

“With proper pre-workout nutrition, your glycogen stores should be adequately stocked."

But when you’re running long-distance or doing any high-intensity exercise for longer than 60 minutes, fuelling your body with energy-boosting nutrition is crucial. However, sitting down to have a full-on carb-heavy meal during a marathon isn’t that practical. So, what’s the alternative? Enter: the best energy gels, bars and chews.

You may have a pre-workout supplement to get you going, but energy gels and chews are great for sustaining that energy throughout your session, and are the perfect compact size for slipping into your running vest, leggings or gym bag.

The best ones are packed full of carbohydrates, a key macronutrient our bodies convert into glucose and use as fuel for exercise.

What's the difference between an energy gel, chew and bar?

Gels and chews offer quick energy with minimal chewing, while bars provide a more balanced nutritional profile for sustained energy.

“One of the main differences between energy bars and gels and chews is that many bars contain more protein, fat and fibre, in addition to simple carbohydrates,” explains Chilton.

“As a result, they may be better suited to endurance events when you need a more sustainable supply of energy and are moving at a slower pace, as they are usually harder to chew and swallow when moving.”

What ingredients should you look out for?

When you’re mid-session, you want to avoid slow-release carbs (such as beans, nuts and grains), and instead look for something that delivers a quick release of energy for optimum performance. These are some of the quick-acting carbs to look out for.

Glucose and fructose: When both simple sugars are combined and ingested together, research shows that carbohydrate oxidation rates are substantially higher, which makes for a greater energy hit.

Maltodextrin: Unlike the above two carbohydrates, maltodextrin's structure allows for a more gradual release of energy, which is good for sustaining fuel over a longer period. It’s also said to decrease gastrointestinal discomfort (in layman’s terms, tummy aches).

Electrolytes: You may already take an electrolyte supplement, but many energy gels (including our winner) also deliver a dose of them to keep you topped up with essential salts and minerals.

Caffeine: Some people like a snack that includes caffeine for that extra buzz. When should you take an energy gel, chew or bar? When you’re exceeding 90 minutes of exercise, your body will start to drain those crucial glycogen levels and stored carbohydrates, which is why it’s a good idea to refuel mid-session. This will help raise energy levels and push you towards that finish line. Research shows that you should be aiming for about 30 to 60g of carbohydrates per hour when you’re exercising.

Are energy gels bad for you?

Energy gels have a bit of a reputation for upsetting stomachs, and it’s no surprise considering you’re ingesting a large dose of syrupy glycogen and caffeine. However, many brands are taking this into consideration when creating their formulas, and there are some ways you can also help combat it.

Firstly, ensure you're properly hydrated – the golden rule is that every 25g of carbohydrates needs 250ml of water to process it. Chilton also recommends maintaining a healthy, balanced and nutritious diet.

“Relying too heavily on energy gels without balanced nutrition will not provide all the necessary nutrients for overall health,” she explains.

The verdict: what are the best energy bars, gels and chews?

If you’re after an energy boost, then look no further than our winner, Styrkr Energy Bars. They're essentially a rice crispy cake with a kick, packing 50g of carbs to fuel your workout.

If you don’t fancy chomping a bar while you’re running at speed or racing, a gel is probably your best bet. Our highest-scoring option from Maurten was designed with a runner’s stomach in mind, so it will help you hit those PBs without any unwanted interruptions.

Is it a nutritionally dense source of energy, or delicious cake? This Science in Sport Energy Bake is essentially both. Expect a zingy lemony middle when you bite into this delicious snack. It's packed full of fructose and glucose for that all-important energy release when you need it most.

Why trust the Good Housekeeping Institute?

At the Good Housekeeping Institute, our experts test thousands of products every year to find the very best on the market, from the best treadmills to the best protein powders. We put every product thorough rigorous testing, both with our at-home panel and in lab conditions, to provide unbiased reviews you can trust.

Kim Hawley, the Good Housekeeping Institute’s lead health and wellness tester is a level 4 qualified personal trainer and has a nutrition qualification, so she knows what to look out for in a sports supplement.

Lifestyle writer Madeleine Evans has written a wide range of reviews on the latest health and wellness products. As an avid gym goer and Pilates fan herself, she’s always trialling the latest launches.

23 June 2025: We updated this article to reflect the latest stock levels and prices. We also added links to other relevant Good Housekeeping content.