Energy Gels vs Chews vs Waffles: Which Fuel Works Best for You?
Not all fuel is created equal. Some runners swear by gels, while others can't stomach them. Chews, beans, and waffles all play different roles in a runner's fueling strategy. Here's how to choose what's right for you.
Why Fuel Type Matters
Carbohydrate intake is crucial for performance, but the form of those carbs can significantly impact digestion. Many runners experience gastrointestinal (GI) distress, often due to the format rather than the amount of carbs consumed. Choosing the right fuel type can make a world of difference during a race.
Energy Gels
Pros:
- Fast-absorbing
- Portable
- Provide predictable carbs
Cons:
- Texture fatigue
- Must be taken with water
Best for: Mid-race fueling every 30–40 minutes.
Product Tie-Ins:
- Maurten Gel 100
- GU Roctane
- NeverSecond C30
- UnTapped Energy Gel
Chews & Beans
Pros:
- Bite-sized
- Easy to dose gradually
Cons:
- Harder to eat at race pace
- Can be sticky in heat
Best for: Long runs, when you prefer slower intake.
Product Tie-Ins:
- SaltStick Fast Chews
- Extreme Sport Beans
Waffles
Pros:
- Familiar texture
- "Real food" feel
- Steady carb release
Cons:
- Slower digestion
- Not ideal late in race
Best for: Pre-race snack, or early miles in long runs.
Product Tie-Ins:
- GU Stroopwafel
- UnTapped Waffle
Comparison Table
| Fuel Type | Pros | Cons | Best Use | Products |
|-----------|------|------|----------|----------|
| Gels | Fast absorption, portable | Texture fatigue, need water | Mid-race | Maurten Gel 100, GU Roctane |
| Chews | Easy dosing, bite-sized | Hard to eat at pace, sticky | Long runs | SaltStick Fast Chews |
| Waffles | Familiar texture, steady carbs | Slow digestion | Pre-race | GU Stroopwafel, UnTapped Waffle |
Which Fuel is Right for You?
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Beginners: Waffles & chews
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Experienced racers: Gels
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Sensitive stomachs: Maurten hydrogel or UnTapped maple-based
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Long races: Mix and match (e.g., waffle pre-race, gels mid-race, chews late)
Common Mistakes to Avoid
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Not testing fuel: Always try your fueling strategy during training.
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Ignoring water intake: Especially with gels, water helps with digestion.
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Last-minute changes: Stick to what your body is used to on race day.
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Ready to Fuel Up?
Shop Fueling Products for Runners
Explore our selection of gels, chews, and waffles to fuel your next race. Download our Fuel Type Cheat Sheet to keep your strategy on track.
Feel ready to tackle your next race? Join us for a group run on the Monon Trail and connect with the Central Indiana running community.
