Best Energy Gels for Triathlon Racing 2026
What to Look For
Energy gels are the fuel of choice for most triathletes in races lasting over 60 minutes. With dozens of options on the market, it can be hard to know where to start. The most important variables are carbohydrate source, osmolality (whether you need water with them), taste tolerance at race effort, and gut comfort during the run. Find what works for you in training — never try a new gel on race day.
Key Features to Consider
- Isotonic vs non-isotonic — isotonic gels can be taken without water; non-isotonic gels require 150–200ml water to avoid gut problems
- Carbohydrate type — dual-source gels (glucose + fructose) allow higher carbohydrate absorption rates of up to 90g/hour, important for longer events
- Caffeine content — caffeinated gels (typically 30–75mg caffeine) are useful for the run leg or late in the bike; use sparingly to avoid jitteriness
- Consistency and flavour — a gel you can stomach in a hot, fatigue-induced race state is worth more than a theoretically superior product you gag on
Our Top Picks
Best Overall: Science in Sport (SiS) Go Isotonic Energy Gel
SiS Go gels are the UK market leader for good reason: they’re isotonic (no water needed), easy to consume while cycling or running, and deliver 22g of carbohydrate per gel. Available in a wide range of flavours and also in a caffeinated version (75mg), they’re trusted by elite triathletes and age-groupers alike. The thin consistency makes them significantly easier to take mid-race than thicker gels.
Best Value: GU Energy Gel
GU has been a staple of endurance sport for over 25 years. At roughly £1.50–£2 per gel, they offer good value, 21g of carbs (including a dual-source glucose-fructose blend), and an enormous variety of flavours. Slightly thicker than isotonic gels, so always take with water. Widely available online and in triathlon shops. A reliable, proven choice for sprint through 70.3 distance.
Best Premium: Maurten Gel 100
Maurten uses proprietary hydrogel technology to encapsulate carbohydrates (25g per gel) in a matrix that passes through the stomach with minimal disturbance. The result is significantly reduced GI distress — a known issue for many athletes on the run leg. At £3.50+ per gel, they’re expensive, but the gut-comfort benefit is real and well-researched. Used by most professional triathletes. Also available in Gel 100 CAF 100 with 100mg caffeine.
Buying Tips
- Test every gel in training at race effort — your gut responds differently during hard exercise than at rest
- For sprint triathlon: 1 gel on the bike is typically sufficient. For Olympic: 2–3 gels total. For 70.3: plan 1 gel every 30–45 minutes on the bike plus 1–2 on the run
- Buying in bulk boxes of 30 significantly reduces the per-gel cost — worth doing once you’ve found a brand that suits you
Care and Maintenance
Store gels at room temperature and away from direct heat — excessive warmth degrades the carbohydrate polymers and affects consistency. Check expiry dates if buying in bulk: most gels last 18–24 months unopened. In cold weather, gels thicken considerably — keep them in a jersey pocket close to your body to maintain workable consistency.
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