If you’re a runner, you’ve likely heard about running gels, but when should you take them, and how often? Whether you’re new to long-distance running or looking to fine-tune your race strategy, understanding when and how to use running gels can be the key to keeping your energy levels high and avoiding that dreaded “bonk” during your run. In this guide, we’ll break down everything you need to know about using gels to fuel your run, plus highlight some of the best gel options available in South Africa.
When to Start Taking Gels During a Run
Knowing when to start using gels is crucial for avoiding energy crashes. As a general rule, you don’t need a gel for shorter runs under an hour. However, once you cross that 60-minute mark, especially if you’re running at a moderate to intense pace, it’s time to think about fueling up.
For most runners, the ideal time to take your first gel is around 45 minutes into your run. Your body’s stored glycogen (your primary energy source) begins to deplete after 45 to 60 minutes, and that’s where gels come in. By taking a gel at this point, you’re replenishing your glycogen stores and giving your body a steady supply of energy to keep going.

How Often Should You Take Gels During a Run?
The frequency of gel intake largely depends on the distance and intensity of your run. For runs longer than 90 minutes, aim to take a gel every 30 to 45 minutes after your first one. So, if you take your first gel at the 45-minute mark, you’d take your second gel at 1 hour 30 minutes, and so on.
Everyone’s body is a little different, so it’s essential to experiment with timing during your training runs. You might find that your body responds better to gels more frequently or at slightly different intervals. The key is to avoid waiting until you feel tired before taking a gel, by that point, it’s often too late, and recovery can be difficult.
Caffeine vs. Non-Caffeine Running Gels: Which Should You Take First?
When it comes to running gels, you’ll often find two main variants: those with caffeine and those without. Both can be effective, but they serve different purposes depending on your energy needs and the length of your run.
Caffeine Gels
Caffeine is a well-known performance enhancer. It helps improve focus, increases endurance, and can give you that extra mental and physical boost when fatigue starts to set in. Many runners opt to use caffeine gels later in their run or during a race when they need that pick-me-up.
Caffeine also helps mobilise fat stores, providing your body with an additional energy source, which can be especially helpful on longer runs or during high-intensity efforts. However, because caffeine can be a diuretic and cause stomach upset in some athletes, it’s essential to test caffeine gels during training to ensure they don’t cause any discomfort.
Non-Caffeine Gels
Non-caffeinated gels are usually your go-to for steady, sustained energy. They are ideal for the early stages of a long run or race, as they provide a simple source of carbohydrates and electrolytes without any added stimulants. These gels are easier on the stomach and can help you maintain consistent energy levels before you introduce caffeine into the mix.
When to Take Caffeine vs. Non-Caffeine Gels
A good strategy for longer races or runs is to start with non-caffeine gels for the first half of your run, ensuring your body gets a solid source of energy without overstimulating it too early. Once you pass the halfway point or when you start feeling fatigue creeping in, you can introduce caffeine gels for a mental and physical boost to push you through to the finish.
For example:
- First Gel (45 minutes in): Non-caffeinated gel to provide a steady release of carbohydrates.
- Second Gel (90 minutes in): Non-caffeinated or lightly caffeinated gel, depending on how you feel.
- Third Gel (2 hours in): Caffeinated gel for an extra kick and focus.
Mixing it up between caffeine and non-caffeine gels can help prevent caffeine overload, which can lead to jitters or stomach upset, while still giving you the performance-enhancing benefits of caffeine when you need it most.
Top Running Gels in South Africa
Now that you know when and how often to take gels, let’s dive into the best options available in South Africa. Each gel offers different benefits, so it’s worth trying out a few to see which works best for you.


1. Maurten Gels
Maurten gels have taken the running world by storm, and for good reason. Unlike traditional energy gels, Maurten uses hydrogel technology to deliver carbohydrates without the sticky sweetness or gut issues that some runners experience. They’re great for athletes who need sustained energy without feeling like they’ve swallowed syrup.
Maurten gels are known for being easy on the stomach and providing a slow-release energy boost, which is why they’re often used by elite marathoners like Eliud Kipchoge. If you’re doing a long race or an intense training session, this is definitely a gel to try.
2. USN Ener-Gel
USN’s Ener-Gel range is a popular choice among South African athletes. It’s packed with fast-acting carbohydrates, electrolytes, and B vitamins to help boost your energy levels and replenish essential nutrients lost through sweat.
One of the standout features of USN Ener-Gels is their convenient packaging, making them easy to carry and consume during your run. Plus, they come in several tasty flavors, giving you a bit of variety while you power through your workout.
3. GU Energy Gels
GU Energy Gels are a global favourite, and they’re widely available in South Africa. These gels offer a mix of complex and simple carbohydrates, providing a quick energy hit followed by sustained fuel. GU also includes electrolytes and amino acids in their gels, which help to reduce muscle damage and improve recovery post-run.
With a variety of flavours, including some with added caffeine, GU gels are a versatile option for runners looking for both energy and electrolyte support.

4. 32Gi Sports Gels
A trusted local brand, 32Gi Sports Gels are specifically designed for endurance athletes. These gels provide steady energy release and contain low-glycemic ingredients, making them ideal for longer runs where you need consistent fuel without sudden spikes in blood sugar levels. They also contain electrolytes to help maintain hydration and avoid cramps.
32Gi gels are a solid option if you’re focused on performance over long distances and want something that will support sustained energy without the sugar crash.
5. Hammer Gel
Another popular option is Hammer Gel, which offers a mix of carbohydrates, electrolytes, and natural sweeteners. Hammer Gel is a great choice for those who prefer gels without artificial flavours or preservatives. It provides long-lasting energy and comes in a range of flavours to keep things interesting throughout a long run.

Running gels can make all the difference when it comes to performance, particularly on long runs or during races. While Maurten, USN, GU, 32Gi, and Hammer Gel are all great options, the best gel for you ultimately depends on your individual preferences and how your body responds to different formulas.
Start experimenting with gels during your training runs, paying attention to when you take them, how often, and whether to include caffeine. Mixing up your gel strategy between caffeine and non-caffeine gels can help you stay fueled, focused, and energised all the way to the finish line!
If you’re interested to learn more about how South Africa’s top trail runners fuel their bodies then this article will be of interest to you.