Gel
Compact and quick to carry
Useful when chewing is awkward or space is limited. Check carbohydrate per serving, caffeine and whether the label says to take it with water.
Energy gels and chews
Choose portable fuel by the session, not the format alone
Gels and chews both provide portable carbohydrate, but texture, portion size, caffeine, water instructions and personal tolerance vary. Compare the label, practise the format in training and use the Fuel Finder when you want the whole session mapped out.
The short answer
A gel is convenient carbohydrate, not a guarantee of gut comfort
Choose a gel when a compact, low-chew format is practical. Choose a chew when dividing the pack into smaller bites suits the way you move. Neither is automatically faster, gentler or better: the formulation, amount, effort, heat, fluid and your own tested response all matter.
Choose the format
Solve the practical problem in front of you
There is no universal hierarchy. Carrying, opening, chewing, drinking and tolerance can matter as much as the name on the packet.
Chew
A portionable solid format
Useful when you prefer texture and want to divide intake into smaller pieces. Count the full pack, not only one piece, when building the plan.
Bar
More chewing and a food-like texture
Often easier to manage during steady work than hard running. Composition varies, so a bar is not automatically slower-release or easier on the stomach.
Compare the options
Gel, chew, bar or drink mix?
| Format | Useful when | Check | Practical note | Avoid |
|---|---|---|---|---|
| Gel | Harder movement or limited carrying space | Carbohydrate, caffeine and water instructions | Open it before a technical section or busy aid station | Assuming every gel is used the same way |
| Chew | When smaller bites and texture feel practical | Pieces per serving and carbohydrate per pack | Practise chewing at the intended effort | Losing track of partial servings |
| Bar | Longer, steadier work where chewing is comfortable | Carbohydrate, fat, fibre and portion size | Use familiar portions and allow time to chew | Treating every bar as equivalent |
| Carbohydrate drink mix | When fuel and fluid can share a bottle | Bottle volume and mixed concentration | Count it towards total carbohydrate and fluid | Adding products without counting the drink |
On a phone, swipe the table sideways to compare every column.
Common questions
Energy gel and chew questions
General guidance for healthy adults. Product labels and individual tolerance still matter.
When should I choose a chew instead of a bar?
Choose a chew when smaller, portionable bites are easier to manage while moving. A bar may suit longer, steadier work where chewing a more food-like texture is comfortable. Compare the actual label and practise at the intended effort; the format name alone does not determine digestion or delivery.
What fuel is best if my stomach gets bad when running?
There is no single best format for every runner. Practise the intended intake in training, follow the product's water or mixing instructions and change one variable at a time, such as portion size, concentration or format. Persistent, severe or unusual symptoms need appropriately qualified medical or dietetic advice.
Do I need to take an energy gel with water?
Check the individual product label. Some gels are designed to be taken with water and others are formulated differently. Do not apply one brand's instructions to every gel.
Can I combine gels, chews and drink mix?
Yes, but count carbohydrate and caffeine across every source, including the bottle. Test the combination in training before relying on it during an event.
Should I try a new gel on race day?
No. Use training to test flavour, texture, opening the packet, water instructions and the amount you plan to take. Race day should use a familiar plan with familiar products.
Sources and further reading
Check the evidence
These links support the general guidance. Product-specific nutrition, caffeine and preparation details must still come from the current label.
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Nutrition and Athletic Performance
Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM, 2016
Consensus guidance on matching carbohydrate, fluid and recovery nutrition to exercise demands.
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A Food First Approach to Carbohydrate Supplementation in Endurance Exercise
International Journal of Sport Nutrition and Exercise Metabolism, 2022
Systematic review comparing food and supplemental carbohydrate sources, performance and gastrointestinal symptoms.
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The Effect of Gut-Training and Feeding-Challenge on Gastrointestinal Status
Sports Medicine, 2023
Systematic review of repeated carbohydrate or fluid exposure during training and gastrointestinal outcomes.
