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    Best Energy Gels for Triathlon (2026)

    Reviewed April 2026·by MyTriathlonCalculator Editorial Team

    GU Energy Gels remain the most reliable all-distance choice — widely available at Ironman aid stations, 22g carbs per gel, and a proven stomach tolerance record. For athletes targeting 80g+ carbs/hour, Maurten's hydrogel technology is worth the premium price to reduce GI distress.

    • •Best all-round: GU Energy Gels Assorted 24-pack ($32)
    • •Best for high intake: Maurten Gel 100 (~$4/gel)
    • •Best with caffeine: GU Roctane 35mg caffeine ($38)
    • •Best budget: Clif Shot 24-pack ($28)
    Editor's Pick
    GU Energy Gels (24-count Assorted)$32

    GU is the standard training gel for a reason — 22g carbs, consistent flavour tolerance across distance, available at most Ironman aid stations. The 24-count assorted box is the practical training-stock purchase.

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    Who this is for

    • Triathletes targeting 60–120g carbs/hour on long-course racing
    • Athletes who tolerate liquid/gel carbohydrates better than solid food
    • Racers training for Ironman 70.3 or full Ironman distance
    • Anyone building a race-day fueling plan from a Carb Timing Calculator output

    Who it is NOT for

    • Sprint triathletes — glycogen stores typically suffice without gels
    • Athletes with known fructose malabsorption or IBS-C (test individually)
    • Anyone who has not practised gels in training — race day is not the place to start
    • Triathletes who prefer whole-food fueling (bars, bananas) on longer rides

    All Picks

    #1
    Editor's Pick

    GU Energy Gels (24-count Assorted)

    GU Energy Labs

    $32
    Carbs per gel:22g

    Best for: All distances; reliable flavour tolerance

    • +Widely available at aid stations
    • +100 kcal per pack, 22g carbs
    • +Electrolytes included
    • −100mg caffeine in some flavours (check before evening training)
    • −Single carb source (maltodextrin-dominant)

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    #2
    High Carb Intake

    Maurten Gel 100

    Maurten

    $55
    Carbs per gel:25g

    Best for: High carb intake (>60g/hr); GI-sensitive athletes

    • +Hydrogel technology reduces GI distress at high intake rates
    • +25g carbs (2:1 glucose:fructose)
    • +Neutral flavour
    • −Expensive (~$4/gel)
    • −Not available at most aid stations — must carry

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    #3
    With Caffeine

    GU Roctane Ultra Endurance Energy Gels (24-count)

    GU Energy Labs

    $38
    Caffeine per gel:35mg

    Best for: Half and full Ironman; caffeine-tolerant athletes

    • +35mg caffeine per gel (moderate dose)
    • +BCAAs to reduce late-race muscle breakdown
    • +100 kcal/gel
    • −Caffeine unsuitable for evening sessions
    • −Slightly heavier taste than standard GU

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    #4
    Budget

    Clif Shot Energy Gels (24-count)

    Clif

    $28
    Carbs per gel:24g

    Best for: Budget training stock; organic preference

    • +Certified organic ingredients
    • +Budget-friendly 24-pack
    • +24g carbs/gel
    • −Thicker texture than GU — harder to take without water
    • −Some athletes find taste too sweet over long efforts

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    Side-by-side comparison

    ProductBrandBest ForKey SpecPrice
    GU Energy Gels (24-count Assorted)GU Energy LabsAll distances; reliable flavour toleranceCarbs per gel: 22g$32Amazon
    Maurten Gel 100MaurtenHigh carb intake (>60g/hr); GI-sensitive athletesCarbs per gel: 25g$55Amazon
    GU Roctane Ultra Endurance Energy Gels (24-count)GU Energy LabsHalf and full Ironman; caffeine-tolerant athletesCaffeine per gel: 35mg$38Amazon
    Clif Shot Energy Gels (24-count)ClifBudget training stock; organic preferenceCarbs per gel: 24g$28Amazon

    How much gel do you need per race?

    For sprint and Olympic distance, one to two gels is typical — the race is short enough that glycogen stores are rarely depleted. For half Ironman (70.3), plan 4–6 gels on the bike at one every 20–30 minutes, aiming for 60g carbs/hour. For full Ironman, target 60–90g/hour using a combination of gels and drinks, with caffeine gels in the second half of the run.

    Use our Carb Timing Calculator to get your exact per-hour target based on race duration and body weight.