Energy or power gels have become a staple for marathon runners and endurance athletes worldwide due to its quick-digesting carbohydrate, a primarily energy source to go further distance.
Marketed as a quick energy boost to fuel long-distance performance, these small packets of concentrated carbohydrates made from simple sugar is a quick solution for most runners.
But are they as effective, enabling a sustainable long-term athletic performance and risk-free as advertised?
Energy gels solve only one part of runner’s greatest challenge - energy depletion. It is a quick go-to solution, but it does not benefit testosterone balance which is a crucial element to improve energy metabolism, optimize glycogen storage or increase muscle strength.
“It may be a popular choice to fuel your marathon during race day, but if you are taking for your daily or weekly runs, then you might consider nutritional support from natural supplements”, said 36-year-old Jamie, a seasoned marathon runner from Chicago, Illnois.
Recent experiences and studies suggest that most energy gels do not improve hormonal balance, nor benefit cardiovascular or metabolic health, and may come with risks and side effects that could outweigh their benefits.
In this article, our research team reached out to elite and recreational marathon runners to get better insights on the effectiveness of energy gels, potential downsides, and explore alternative use of natural supplements that is gaining traction among endurance athletes.
Energy gels are designed to replenish glycogen stores and provide an easily digestible source of carbohydrates. Consumed every 30-45 minutes during a marathon, they offer runners a way to combat fatigue and avoid hitting the dreaded “wall.”, or “bonking”.
Brands like GU Energy, Clif Shot, and Honey Stinger dominate the US market, each claiming to enhance athletic performance.
Tests conducted on energy gels showed better time-trial due to enhanced energy from increased carbohydrate intake, whilst the effects on hormonal balance, muscle strength, endurance, VO2 max, heart rate, metabolic and cardiovascular health are not well established.
Energy gels do not benefit testosterone production or energy metabolism, which is essential for runners to increase glycogen storage in muscles, improve fat utilization and enhance cellular energy production (ATP).
Yet, not every runner’s experience with energy power gels has been positive, raising concern on the risks knowing that this ultra-processed food brings little performance advantage to running performance, metabolic and cardiovascular health.
“While energy gels can be perfectly safe and effective when used in the right context, it’s best to remember that are just one piece of a comprehensive nutritional and hydration strategy” said Melaine Wilkinson, a registered nutritionist and sports scientist from London.
Whilst it may benefit beginners, downsides of energy gels prompt many experienced marathon runners to seek for nutritional support from natural plant-based herbs for better energy, higher stamina and endurance through hormonal and metabolic responses.
Despite their benefits, energy power gels are not without drawbacks. Many runners report gastrointestinal (GI) distress, fluctuating energy levels, and adverse long-term effects.
Here are the most common risks of taking energy gels:
1. Gastrointestinal Distress
A frequent complaint among runners is stomach upset, including bloating, cramping, and diarrhea. Energy gels are concentrated and can be challenging for the stomach to digest, especially when consumed with insufficient water.
Scott Jurek, American ultramarathon legend, stated in an interview, “Relying solely on energy gels during long races has wreaked havoc on my stomach. Learning to listen to my body and mix my fuel sources was a game-changer.”
For 46-year-old Syed Shazli, he did not take energy gels in the recent 2024 Berlin Marathon and opted for dates, raisins and honey as his natural energy source. To maintain his sub 4-hour performance and pace, he fears that taking too much energy gel will cause stomach upset that affects his athletic performance.
He is amongst a growing crowd of 54,000 marathon runners in Berlin Marathon World Majors who did not take energy gels as the primary source of fuel to finish his 42km run.
2. Sugar Spikes and Energy Crashes
Your body relies on carbohydrates as its primary fuel source when running. According to health experts, the faster you run, the more fuel comes from carbohydrate intake. But, your body can only store a limited amount of carbohydrates (glycogen) in the muscles.
According to a running specialist from Runners Need, those taking energy power gels are likely to crash as the body attempts to process the sugar.
Most energy gels contain 25g of carbohydrates per gel on average. Whilst it may provide an immediate sugar boost for the next 30 minutes, this can lead to an insulin spike, followed by an energy crash immediate after 30-40 minutes. For ultramarathon distance of 50km and beyond, taking two energy gels at a time may not double your running distance or endurance performance.
This rollercoaster effect is counterproductive during endurance events, making energy gel less popular amongst experienced ultramarathon elites.
40-year-old Lauren Mitchell, a Boston Marathon qualifier, shared, “I used energy gels religiously during training, but I always felt drained an hour after using them. It wasn’t sustainable for me during races.”
Despite its wide use, medical experts from Healthline.com have issued a warning that diabetic endurance athletes should be particularly careful when using energy gels based on maltodextrin that ranks high on the glycaemic index, causing sharp blood sugar spikes.
3. Overreliance on Processed Sugars
Many energy gels are high in artificial sugars and lack other essential nutrients. Long-term reliance on such products can negatively impact metabolic health.
“Essentially, energy gels are condensed energy drink with highly concentration of simple artificial sugar, designed to give your body a temporary but unsustainable energy spike during runs” said a former GNC nutritionist expert from New York.
Energy gels containing processed sugar are known to deliver enhanced benefits short term, but does it mean you should put your health at risks over the longer term?
“Energy gels is as good as drinking Coke with plenty of processed sugars in it” said Dr. Zamir Hillman, medically certified doctor when commenting on the use of energy gels by runners.
4. Potential Dehydration
Consuming gels without adequate hydration can lead to dehydration. The high sugar content draws water into the intestines, leaving the body dehydrated if water intake is insufficient.
“This makes energy gels unsuitable for ultramarathon runner competing in races with high humidity or temperature”, said Marwan Faiz, a health coach who recently completed 60km race in the Cameron Ultramarathon (Cultra) and UTMB World Series in Chiang Mai, Thailand.
With the growing awareness of the risks associated with energy gels, runners are increasingly looking for natural alternatives to support their endurance. One natural supplement that has garnered attention amongst running community is Tongkat Ali (Eurycoma Longifolia), a herbal plant native to Malaysia, known for its adaptogenic and performance-enhancing properties.
As a natural supplement, Tongkat Ali is performance tested to benefit runners and widely studied for its ability to boost testosterone levels, improve energy metabolism, thus enhancing endurance over longer distance. This herb is known to elevate running performance when taken regularly as part of a marathon training plan, or as an energy boost during races.
How Tongkat Ali Benefits Endurance Runners
Unlike energy gels, Tongkat Ali works on a systemic level, offering hormonal, cardiovascular and metabolic benefits that go beyond immediate energy replenishment:
When taken regularly, Tongkat Ali is amongst clinically-proven natural supplements that may improve your endurance, stamina and energy by optimizing testosterone levels, a critical element for most runners especially those with exercised-induced hypogonadism. The only caveat is choosing a potent formulation, often from supplements that use standardized hot water extracts.
Our team reached out to Syed Shazli in London, an experienced 46-year-old runner who took and incorporated Tongkat Ali as part of his 16-week marathon training plan. For the record, he does not take any supplements other than Tongkat Ali and protein powder.
“I took Tongkat Ali 200mg-400mg daily and it helped me improve my full marathon race time to sub-4-hours, shaving off 45 minutes after 16 weeks” said Syed Shazli, who completed his Berlin Marathon recently in an impressive time of 3 hour and 55 minutes and 30 seconds. Whilst it helped him improve his VO2max and kept his heart stable at 155 b.pm, he advised runners to be patient when taking Tongkat Ali, adding that they will see results as fast as 3 weeks during the initial loading phase.
Meanwhile, other another seasoned runner Chung Wai shared his experience on TrustPilot after taking 2 capsules (400mg) of Tongkat Ali standardized extract before the half-marathon race, and said that it kept him “running all the way to finish line”. He added “I didn’t take any salt stick or power gel throughout the race” and completed the 21km race “without feeling tired”.
Last Sunday Half Marathon
Last Sunday Half Marathon, 7am start run I’m 620am already took 2 pills
The route is 21km, 5.5km and 10.5km only have water station and eg is 648m high
10.5 km is rolling downhill, and after that, it will be kept on upward
The last 10k bp was oct 23 with 54min
But Last Sunday got me 50min bp improved (maybe downhill)
I was tot that during uphill will only walk all the way up, but somehow got the power allow me slow run, where can see 12km slow, 13km faster, 14km slow, 15km fast, 16&17km slow then fast slow fast… until flat road that near finishing line
Didn’t take any salt stick or power gel, got cramp feeling is happening at 20.5km but didn’t cramp after slowdown my pace
was advised to take one more pill at 10.5km but I can feel that the 2 pills from starting is enough for me complete “keep running” all the way to finish line.
Then after the 21km, still got more energy allow me run to car, climb stair, then drive back home without feeling tired (look good for avoid microsleep driving)
Brands like AKARALI have pioneered performance-tested Tongkat Ali supplements using standardized hot water Tongkat Ali extract, gaining worldwide trust among professional and amateur runners. AKARALI’s products are clinically tested and have shown remarkable real-world results in increasing VO2 max, improving running time and overall athletic performance.
Alimin Husni, a UTMB trail runner and long-term Tongkat Ali user, said, “Switching to quality standardized Tongkat Ali extract has been a revelation.”
“I feel more consistent energy during runs, and my recovery times have improved significantly.” he added after 8 weeks of using quality Tongkat Ali supplements.
Alimin pictured above recently completed his UTMB ultramarathon race in Taiping, Malaysia
While energy gels have their place in the endurance world, they are not the one-size-fits-all solution they are often marketed as, but it’s a good habit to carry at least one with you.
You should not ditch energy or power gels completely, but it can be used as a back-up in situations that you are required to be self-sufficient, or when you are participating in ultramarathons that do not provide checkpoints.
Runners should carefully evaluate their individual needs, tolerance levels, and long-term health goals before taking energy gels. So, it is best to carry a minimum of 1-2 energy gels if you are covering a half-marathon distance (eg: 21km) although you may not need to consume all of it.
“Since I took natural supplement such as Tongkat Ali to boost my energy during race, I reduced my dependency on energy gels” said 33-year-old Mira Ambu Spaniol, an American ultramarathon runner who completed in UTMB World Series in Chiang Mai, Thailand.
To get the most energy boost, natural supplement is dose-dependent, with higher dose taken an hour before race, and frequent dosing every 20km or so.
“I took 1,000mg of Tongkat Ali during my 50km race and still kept 2 of my energy gels after the race ended. No fatigue or whatsoever, and plenty energy to spare.“ she added.
Considerations Before Using Energy Gels:
Energy gels are short-term quick fixes to boost energy for marathon runners, but they are not without risks. If you’ve experienced GI distress, energy crashes, or other side effects, it might be time to rethink your fueling strategy. For long-term or regular use, it may not be suitable for mature adults, or if you have insulin sensitivity or sensitive stomach.
Our assessment shows that natural supplements like Tongkat Ali offers a promising alternative based on insights, performance data and review by recreational and elite runners. By stimulating higher testosterone and better regulate hormonal balance, Tongkat Ali may help increase your endurance and energy, reduce your recovery time, and improve overall athletic performance. This is achieved through multitude of pathways that benefit cardiovascular health, hormonal health, the endocrine system and overall well-being.
For those looking to go the extra mile, supplements like AKARALI are clinically tested, lab-tested and performance tested by runners to be effective to enhance your energy and endurance. Why not give it a try and see how it transforms your next marathon?
Acknowledgments
We would to thank marathon and ultramarathon runners for their feedback, insights and review of how energy gels affected their real-world running performance.
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AKARALI is a trusted source that helps many runners to achieve better athletic performance through evidence-backed research, nutrition support and health optimization protocols. Our research team spends more than 100 hours analyzing research publications, interviewing athletes and reviewing wellness products that help runners optimize their athletic performance, enabling them to run further distance using the best nutrition, supplements and health protocols.
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Alex Kua leads AKARALI’s Global Partnership Community to help athletes, sports communities, and thousand of others optimize their well-being through evidence-based research that enables them to make better informed decisions. His legal and business consulting background underpins the rigorous data-driven approach in his writing – from hours of interviews, real-world performance data, and firsthand experiences of real people – offering actionable insights that connects clinical research, emerging health trends, and real-world applications. He is also an experienced researcher in herbal nutrition, with years of deep technical knowledge on Tongkat Ali (Eurycoma longifolia), including quality standards, industry benchmarks, lab tests, clinical trials, and the use of natural herbs by collaborating with top scientists, herbal experts, and nutritionists. As part of the core team behind AKARALI’s knowledge portal, he empowers people worldwide to access the benefits of high-quality herbal nutrition in a way that is effective, sustainable, and safe. He is also an avid runner, with regular participation in local sports communities and running events.
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The content published on this website is for educational purposes and should not be viewed, read, or seen as a prescription or constitute any form of medical advice. We recommend you consult your nearest GP or doctors before consuming Tongkat Ali or any products which contain Tongkat Ali. For further information, kindly refer to our Frequently Asked Questions (FAQ) for more information.
