Which is the best Gu energy gel? We've ranked all our flavours for you!

Which is the best Gu energy gel? We've ranked all our flavours for you!

Gu Energy Gels do some fantastic flavours, from Chocolate Outrage to Birthday Cake. We've scoured the internet for reviews and given our own, so you can see which ranks the best. 

The Gu supplement is a handy-sized, 32g pouch that contains about 22g of carbs and sodium. In addition, some flavours contain caffeine for that extra boost of energy. You can buy them from EHR as a single sachet or more for a discount. 

If you've done distance running, a long bike ride or even a hike, you've eaten an energy gel. You know, those gels containing roughly 25g of carbs and about 100 calories of nutrients are meant to be consumed mid-run to replace the fuel you're expending. They're an essential part of modern distance running & sports.

The world of energy gels is vast, with so many flavours that it can be tough to decide which is right for you. Some are sweet, tangy, and fruity; others are milder, creamier, and nuttier. 

To find out, we read as many reviews as we could (runners world, runner click, wildfire sports and, of course, Energy Hydration Recovery). We have compiled them all in a handy table below. 

Shop Gu Energy Gels

Rank	Flavour	Score (out of 100)
1	Chocolate Outrage "Crafted with organic Dark Chocolate. This flavour satisfied any cocoa craving."	93
2	Vanilla Bean "Sweet, smooth, rich and creamy, Vanilla Bean is a classic flavour that just gets the job done."	74
3	Campfire S'mores "The flavour delivers gooey, sweet, and toasty marshmallow up front and is followed by a hint of digestive biscuit and a smooth chocolatey finish."	68
4	Espresso Love "This flavour will remind you of a bold, rich, dark-roasted cup of joe – so good you might sip on the gel, like it’s a lazy Sunday morning."	66
5	Tri-Berry "Slight floral notes add depth and another dimension to this smooth flavour."	64
6	Mandarin Orange "It brings out all the redeeming qualities of the refreshing citrus fruit."	61
7	Mint Chocolate "The initial taste brings a refreshing mint taste, only to be followed by a rich, dark chocolate."	60
8	Toasted Marshmallow "If you like marshmallows, this is for you. It’s sweet like a marshmallow, simple enough to eat mile after mile, and perfectly toasty to a light golden brown."	53
9	Strawberry Banana "The mellow banana notes upfront is blended with a zip of strawberry flavour, which delivers a taste just like a perfect smoothie."	53
10	Jet Blackberry "The taste of GU Jet Blackberry gel is like that mid-summer berry: ripe enough to deliver unmatched sweetness while still bringing out a touch of tart."	50
11	Salted Caramel "The indulgent, sweet caramel taste melts in your mouth, only to be complemented by just enough salt to keep things interesting."	43
12	Caramel Macchiato "Caramel flavour up front and a mellow coffee taste to back it up."	39
13	Birthday Cake "This flavour is delicious, indulgent, and takes us back to our childhood days of sneaking a swoop of cake batter without getting caught."	34
14	Cola Me Happy "Spicy and tangy way to fuel that’s reminiscent of your favourite drink."	33
15	Lemon Sublime "It’s citrusy, slightly sour, and just sweet enough to keep things easy on the taste buds."	30
16	Salted Watermelon "It starts with a nice salty taste quickly followed by sweet, juicy watermelon flavour."	23
17	Tastefully Nude (unflavoured) "You can call it bland because that’s just what it is!"	13

 

HOW TO USE GU GELS

Tear open the top and squeeze the entire packet into your mouth. GU’s recipe of carbohydrates and amino acids is to be taken in one shot to provide maximum benefits. Always drink at least 700-850ml of fluid per hour during training and racing for optimum results. Exact GU intake depends on the intensity of your pursuit and your body weight and fitness level. The fitter you are and the more efficient your metabolism, the more GU you can eat each hour, up to approximately 340 calories every 60 minutes.

HOW MANY GU GELS SHOULD I EAT?

GU energy gels are limited to 100 calories because, generally, the body can digest roughly 350 calories per hour during exercise. If you tried to eat more, the body would divert blood from your muscles to handle the excess food. If your metabolism is slow, then one GU every 45 minutes works fine. If you have an athlete’s metabolism, try ingesting one GU every 30 minutes and see if it agrees with you.

HOW LONG DOES GU TAKE TO WORK?

The fructose converts quickly into an energy molecule that your muscles can tap within minutes. The maltodextrin, which makes up 70-80% of the carbohydrate blend (depending on flavour), takes several minutes longer. Because of this delay, your muscles enjoy a steady stream of energy instead of one huge sugar rush and a corresponding crash.

HOW DOES THE CAFFEINE IN GU HELP ME?

GU Energy Gel comes in both caffeinated and non-caffeinated flavours. Strawberry Banana, Lemon Sublime does not have any caffeine in them. Mandarin Orange, Vanilla Bean, Chocolate Outrage, Tri-Berry, Tastefully Nude, and Salted Watermelon have 20mg of caffeine per packet. GU’s Espresso Love, Caramel Macchiato, and Jet Blackberry flavours have 40mg of caffeine. Caffeine consumption during exercise improves performance in several ways: it sharpens focus and perks you up, but more importantly, it helps the body produce more power, reduces the pain of strenuous efforts, and may even tap fat for fuel during exercise. All of this prolongs your ability to exercise at a high intensity. We use just enough caffeine to jump-start this benefit and no more.