Our Favorite Energy Gels and Chews for Outdoor Activities
Energy gels, energy chews, GUs, BLOKS, and energy bites that taste good
Photo by Becca Downs.
Updated September 12th, 2025 with a new winner, info on what energy gels are, how they work, why you need them, what to look for, how to choose energy gels, and an FAQ
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Energy chews and gels are the little forces behind big adventures—delivering quick, digestible calories when you’re rolling over roots, cresting summits, or paddling into a sunset. Whether you're a runner, hiker, cyclist, or climber, the right energy snack helps you push farther, stay focused, and fend off the dreaded bonk.
To identify our favorites (not ranked, just field-proven), we gathered firsthand picks from Treeline’s contributors—runners, bikers, hikers, skiers, and paddlers—each naming the energy gel or chew they turn to when miles and effort start stacking up.
We spotlighted products that consistently fuel performance and feel good going down: chews that balance carbs and electrolytes without upsetting the stomach, gels that taste clean, and whole-food alternatives that sustain longer efforts without sugar crashes. From chia-and-fruit blends to nut-butter pouches, each selection is grounded in voice-of-use comfort, flavor, and trusted performance.
Within this crowd, a few stand out again and again—like Honey Stinger’s balanced chews, Huma’s chia-based gels that taste like fruit juice, and Precision Fuel’s easy-on-the-stomach, neutral-tasting carbs. These aren’t “winners” in contests—but they are trusted staples repeated across trails, crags, and tailpaths.
In the spirit of our popular Best Backpacking Meals guide, we're dedicating a review to our favorite (not bar) energy snack food items. We asked our writers including runners, bikers, hikers, paddlers, and skiers for their single favorite on-the-go energy snacks. Here's what we came up with:
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COMPARISON TABLE
| ENERGY SNACK | FAVORITE FLAVOR | TREELINE WRITER | STYLE | SWEET OR SAVORY | CALORIES/ PACKAGE | CARBS | SODIUM | CAFFEINE | ORGANIC |
|---|---|---|---|---|---|---|---|---|---|
| Honey Stinger Energy Chews | Pomegranate passion fruit | Mary Beth Skylis | Chew | Sweet | 160 | 39 g | 65 mg | 0 mg | Yes |
| Tater Boost Trail Mash | Beet rosemary | Tiffany Searsdodd | Mash | Savory | 300 | 47 g | 850 mg | 0 mg | No |
| Skratch Labs Energy Chews | Lemon green tea | Stasia Stockwell | Chew | Sweet | 80 | 19 g | 35 mg | 2 mg | No |
| Jelly Belly Extreme Sport Beans | Watermelon | Liz Thomas | Jelly bean | Sweet | 100 | 25 g | 80 mg | 50 mg | No |
When I first started backpacking and running, I found most bars, chews, and gels to be palatable enough. But as I racked up miles, I became pickier. I found that too much sugar made for an upset stomach, and not enough sometimes made it hard to scarf down a snack. Through all of my adventures, one of my favorite energy chews has been the Honey Stinger Organic Pomegranate Passion Fruit Energy Chews.
These are delicious — just sweet enough to give you a boost and I could eat 100 of them without growing tired of the flavor. Compared to a number of competitive energy chews, I also found these to be more balanced in terms of ingredients.
Tater Boost initially piqued my curiosity with the name. It made me think of Lord of the Rings, when Sam has to explain “taters” to Gollum. When I heard that it was designed in an Oregon State University food lab with the intention of replacing gels I was intrigued. I’ve never been a fan of gels. I don’t like the taste, and they usually just give me a sugar high, with the subsequent crash.
Tater Boost is just what it sounds like: potatoes, with a boost in calories from coconut milk, and flavor from things like rosemary and garlic. The idea is that the use of whole foods will provide longer sustained energy without the crash of processed sugars.
Tater Boost isn’t ready to eat. You do need to add cold or warm water and mix before eating. The amount of water used is variable, based on your preferred consistency. I found that one 300 calorie packet makes a great snack, and is pretty darn tasty. Or I’ll combine it with a protein and vegetable for a quick trail lunch. It may not be as filling as Lembas bread, but I’m pretty sure I could deliver the ring of power to Mount Doom if I had enough of these.
I’m picky about the flavor of my sports nutrition, and there’s one brand that’s never let me down in the taste department: Skratch Labs. One of my all-time favorite items for when I need quick, easily digestible energy is the Green Tea + Lemon Energy Chews. The flavor is a refreshing departure from berries, and while I tend to despise anything that’s lemon-lime, these are truly delicious.They’re perfectly sweet with a good balance of simple carbs and electrolytes.
I particularly like that Skratch forgoes ingredients like carnauba wax (which is often used to keep chews from sticking together, but wreaks havoc on my gut after a while) and instead just coats the chews with a dusting of sugar. The packs are a little tricky to open and eat mid-bike race, but they’re my go-to for when I’m stopped at an aid station, or during training rides and long trail runs.
The watermelon Jelly Belly Sport beans taste like success to me. There's something about the candy coating requiring chewing that tricks my mind into thinking this is a more substantial meal than other energy foods.
With carbs, electrolytes, caffeine, and vitamins, it's got everything the more "grown up" looking gels and chews have. But this throwback from my childhood feels like comfort food. When I'm bonking, it provides more than a calorie boost but a morale boost. I wouldn't say my FKT of the Appalachian Trail from a decade ago was completely due to eating massive quantities of jelly beans, but I do credit it with keeping my blood sugar, caffeine levels, and morale high throughout the trip.
- Liz Thomas, Treeline Review Co-founder and Editor-in-Chief
As a hiker and backpacker who dabbles in ultramarathons, I feel like I have a leg up on many runners since my stomach and I have so much practice eating while moving. But at a certain point in an ultra (or a long distance backpacking trip), I get tired of chewing. For my most recent 100-mile ultramarathon, Precision gel was my secret weapon.
It’s a simple, bright tasting gel made with a 2:1 combo of glucose and fructose for ease of digestion, with a consistency like aloe vera that’s easy to sip without choking on it as I run. Each serving has 30g of carbs, and their 90g/360 calorie packet is resealable, preventing sticky fingers and keeping me fueled for hours on a single packet! It’s unflavored to reduce flavor fatigue while also being a pleasant neutral taste.
I always looked forward to my slurps of this gel; I was sad when I ran out for the last few hours of my race and had to use other gels. I’m proud to report that after pre-race practice, I was able to fuel 300 calories/hr with no stomach upset for my entire 28-hour race primarily using these gels. I’d recommend these to any runner looking for a simple gel that goes down smoothly from start to finish!
- Aubri Drake, Contributing Writer
In my prime marathon and ultra-training days, I really struggled with mid-race nutrition. Most energy gels made me nauseated, and real food was logistically difficult. When I tried Hüma Energy Gels though, my marathon game changed. Made from chia seeds, sea salt, either cane sugar or fruit concentrate, brown rice syrup, real fruit, water, and citric acid, the ingredients are simple, easy to digest, and offer necessary carbs, calories, and electrolytes.
And? They actually taste good. I’ve never enjoyed a GU (sorry), but I’ve enjoyed Hüma mid-excursion.
If you ever read Born to Run (2009) by Christopher McDougall, you may recall the chia seed craze borne from the Tarahumara practices illuminated in the book. Huma hopped on that train – not to chase a fad, but because of the chia seed’s nutritional profile and slow-releasing energy. Regardless of your feelings on Born to Run’s impact, chia seeds in an energy gel is brilliant and Huma is the only energy gel I use (I especially love the Blackberry Banana flavor!).
As a backpacker, trail runner, and gym rat, I’m constantly on the hunt for portable food that contains just enough calories to offer an energetic boost while not destroying my stomach in the process. I stumbled across California-based MUIR Energy years ago and was instantly enamored with their sturdy little pouches, filled with easily-digestible combos of salt, molasses, and real foods like fruit and nut butters.
I also appreciate the texture - despite their name, these aren’t “gels” in that sticky, gooey sense. Instead, they’re more of a thick paste that feels heartier, more satisfying, and less artificial on the palate. While I’ve never forgiven them for seemingly discontinuing my favorite flavor (I miss you, sweet potato), their strawberry formula served as a bit of tasty, not-too-sweet motivation as I cranked up a number of high alpine passes on the Nüümü Poyo / John Muir Trail this summer.
-Shawnté Salabert, Contributing Writer
When I am doing my long runs I have a hard time eating food and getting calories in so I don’t bonk. After a lot of trial and error with gels and chews, CLIF BLOKS Energy Chews are the best thing for my delicate stomach.
I like that the CLIF BLOKSare readily available online and in most stores, and that there are enough flavors to sample so I don’t get bored. They remind me of fruit snacks. I find that if I am having a hard time eating on a run I can have just a bite of a block and it is not messy in my stash pocket, unlike a gel where you have to eat the whole packet in one go or risk it leaking all over the place. I also like that these blocks hold up well to temperature shifts. I have eaten them on snowy runs and scorching hot days and the BLOKS still have their shape.
For super long morning runs I use the BLOKS with caffeine and skip the coffee. My favorite flavors are anything red, they seem to be the easiest to eat. Another plus is that you don’t have to use them all at once. They easily store for another run — eat half a pack on a long day and save the rest for next time.
-Sara Kruglinski, Operations Coordinator and Contributing Writer
I’ve tried the majority of energy chews that other Treeliners love and like most of them, but the ones I gleefully grab whenever I see them on sale (or off sale for that matter) are PROBAR’s BOLT Energy Chews.
I’m usually chomping on these in the middle of mountain biking, climbing or backcountry skiing and prefer non-caffeinated chews and gels as the caffeine tends to make me feel jittery and ups my heart rate. The cane sugar, electrolytes and B-vitamin mixes help me feel refreshed enough alone and I find the Bolt chews are easier to digest than some other options I’ve tried over the years.
I also believe in avoiding flavor fatigue so I usually go back and forth between Strawberry and Orange (when I can find them). Since I’ve started using them and sharing them on adventures, it seems like more and more of my buddies start buying them more often, too.
–Chris Meehan, Treeline Review contributing writer
I’m not a huge fan of energy bars or chews, but I took a chance on this one to meet a free shipping minimum and WOW am I glad I did! After trying them once I am absolutely re-ordering for every backpacking trip. These kept me going through a hike without being too sweet or heavy, probably because they’re just made of coconut, almond flour, dried cherries, maple syrup, and salt. There are several flavors, but cherry almond was my personal favorite. These are vegan, gluten-free, and dairy-free, if that is relevant to your life and needs, and also a woman-owned company, which is very relevant to my life and needs. They are lightweight, filling for the size, taste great, and support a small business (two small businesses if you buy them on Garage Grown Gear). They’re also readily available at REI, if you need one at short notice. All the things I love!
–Katie Hawkes, Treeline Review contributing writer
Neve Foods Nutrition Squeeze
Not quite food but not quite a gel, these science-backed, athlete-founded fuel pouches are some of my new favorites— especially on longer runs and backpacking trips!
When I want a healthy serving of some carbs and natural sugars, I can reach for fruit-based Neve, instead of overly processed gels or chews. Neve currently comes in two flavors, Boysenberry Beet (beets are full of nitrates to support blood flow) and Tart Cherry Cacao (cherries are anti-inflammatory). Both flavors are packed with sugars, antioxidants, sodium, iron, potassium, calcium, and fiber. I love reaching for these if I don’t want anything too salty, too sugary, or with added caffeine—they have a mildly sweet, smoothie-like taste. The cherry cacao is currently my top choice for simple nutrition on the go!
–Mary Murphy, Treeline Contributing Writer and Editor
What are energy gels and chews
Energy gels are small packets of concentrated, fast‑absorbing carbohydrates (usually glucose/maltodextrin with some fructose) in a syrupy texture you can swallow quickly without much chewing.
Energy chews (sometimes called blocks) are bite‑size, gummy pieces that deliver similar carbs at a slower, nibble‑friendly pace. Both are built for quick energy during continuous effort—easier to digest than bars when you’re breathing hard and bouncing down the trail.
Why they exist: When your run or ride stretches beyond ~60–90 minutes, your stored glycogen won’t cover the whole effort. Gels and chews top up blood glucose so your legs keep turning over, your brain stays sharp, and you’re less likely to bonk.
Why you need energy gels and chews
Steady energy on the move: Small, frequent doses let you fuel without stopping to unwrap bigger snacks, sandwiches, or dehydrated backpacking meals.
Stomach‑friendly under intensity: Simple carbs in low bulk are easier to absorb when heart rate is high.
Predictable and packable: Consistent calories per serving fit neatly in a vest pocket or belt.
Flexible strategy: Mix with plain water so you can adjust hydration and fueling separately as heat, pace, and terrain change.
Cold/heat resilience: Easier to manage than bars in winter (no tooth‑breaking) and less melty than chocolate in summer.
Rule of thumb: For hard efforts, many athletes aim for 30–60 g carbs per hour to start, adjusting up or down based on training, gut tolerance, and duration. Always test your plan in training and check with your doctor and nutritionists before starting a new diet plan.
What to look for in energy gels and chews
Carb blend and amount
Look at grams of carbohydrate per serving (we see the most common amounts are 20–30 g for gels, ~40–50 g per full sleeve of chews) and whether the formula combines glucose/maltodextrin + fructose for higher uptake at race pace. Also check if nutrition is listed per packet or per 100 g so you can translate it into an hourly plan without math on trail.
Electrolytes
Sodium varies widely. If you’re a salty sweater or it’s hot, choose options with meaningful sodium and plan extra electrolytes via drink mix or capsules as needed. Gels and chews rarely cover your full electrolyte needs by themselves—separating fuel (carbs) from hydration/electrolytes gives you more control. See our guide to best electrolytes for more details on what you need in electrolytes, how they work, and why they matter.
Caffeine (optional)
Caffeine (typically 20–100 mg) can sharpen focus and perceived effort. If you use it, alternate with non-caffeinated servings and confirm timing/dose in training. Many runners save caffeine for the second half of long efforts; avoid stacking multiple caffeinated servings back-to-back if you’re sensitive to jitters or sleep disruption.
Another trick many athletes use is opting for non-caffeinated gels and chews and keeping some instant coffee on hand to mix in a running water bottle to get a better balance of water and caffeine for a more hydrated jolt.
Texture and mouthfeel
Gels range from thin to pudding-thick; chews from soft to firm. Pick a texture you can handle at high breathing rates and in cold weather (when chews stiffen). If sticky mouthfeel bothers you, choose thinner gels or plan a water sip immediately after each bite to reset your palate.
Flavor variety
Rotate flavors (citrus/berry/cola/salty) to avoid palate fatigue on long days. We’ve found a mix of tart and neutral options helps when sweetness starts to wear you down. If acidic flavors irritate your mouth, keep a neutral or lightly salted backup.
Ingredients and allergens
Scan labels for gelatin, dairy, or honey if you keep vegan! Pro-tip: pectin-based chews and fruit-forward gels are common plant-based choices. Watch for sugar alcohols or artificial sweeteners if you’re sensitive, and note nut or soy ingredients in “real-food”-style gels if you have allergies.
Packaging and usability
It doesn’t get talked about enough, but we gave extra points for easy-tear notches, tethered caps, and no-mess openings that work with sweaty or gloved hands. Chew sleeves that open cleanly and reseal are nicer for on-the-move nibbling. Make sure packet size fits your belt/vest pockets and that tear-off tabs won’t become litter.
Temperature performance
We’ve found out the hard way that in heat, gels get runnier and can leak. In cold, chews and thick gels can turn firm or even freeze. If winter is your season, favor softer chews/thinner gels and keep packets close to body heat. Pro-tip: Pre-tear notches before cold starts, and don’t bake packets on a sunny top tube or dashboard.
Also consider
Serving size & carb math
Translate the label to carbs per hour so your plan is simple on trail (e.g., 1 gel every 30 minutes ≈ 40–50 g/h). Check with your doctor or a nutritionist to find the right carb math for your body and activities.
Residue and teeth feel
If sticky mouthfeel bugs you, choose thinner gels or sip plain water after each bite.
Sustainability & waste
Some brands offer recyclability programs or lighter packaging. Pack out every wrapper and tab; a small zip bag or dedicated trash pocket keeps the sticky contained.
Cost per carb
If you fuel a lot, compare price per 100 g carbohydrate across flavors—small differences add up over a season. Pro-tip: Buy in bulk only after you’ve tested flavors in training!
How to choose energy gels and chews
Start with your effort length and intensity, then pick the lightest, simplest plan your stomach likes. As usual, work with a coach, your doctor, or a nutritionist to figure out what works best for your body and activities you will be doing.
Pick your format
Gels for quick, hands‑down fueling at race pace.
Chews if you prefer small bites you can meter out.
Mix both on long days to fight flavor/texture fatigue.
2. Set a baseline
Plan 30–60 g carbs/hour for moderate‑hard efforts. For very long days, you may push higher after gut training; for easy hikes, you can go lower.
3. Decide on whether you want sodium & caffeine
Hot day or heavy sweater? Choose formulas with more sodium and carry extra electrolytes. If using caffeine, schedule it for later stages and keep total dose sensible.
4. Match your climate
Cold = softer chews/thinner gels + packets near body heat. Heat = flavors you still like when warm and a plan to drink plain water with gels.
5. Confirm fit with your kit
Make sure your belt/vest pockets hold the number of servings you need, and that sleeves slide out without snagging.
6. Practice
Use your long runs to refine timing, flavors, and amounts. Nothing new on race day.
Pro tip: If you tend to forget to eat, set a quiet watch alert every 30–40 minutes or tie fueling to landmarks (e.g., bite at the top of each climb).
FAQ
How many energy gels should I eat during a long run or hike?
Consume 30-60 grams of carbohydrates per hour during activities lasting longer than 90 minutes, which equals 1-2 energy gels or chew packets hourly. Start fueling within the first hour and maintain consistent intake rather than waiting until you feel tired. For activities under 90 minutes, your body's stored glycogen is typically sufficient. Ultra-endurance athletes may need up to 90 grams per hour using multiple carbohydrate sources for better absorption and reduced stomach upset. Check with your doctor or nutritionist before starting any new diet or training regimen.
What's the difference between energy gels and energy chews?
Energy gels provide faster absorption and easier consumption while moving, while chews offer more satisfying texture and controlled portion sizes. Gels typically contain 20-30g carbohydrates per packet and digest quickly but can cause stomach upset if consumed too rapidly. Chews allow you to eat smaller portions gradually and provide psychological satisfaction through chewing, but require more time to consume and may be harder to eat while running at high intensity.
When should I start eating energy gels during exercise?
Begin consuming energy supplements 30-45 minutes into activities lasting longer than 90 minutes, before you feel tired or hungry. Your body's glycogen stores typically last 60-90 minutes during moderate to high-intensity exercise. Starting early prevents energy deficits that are harder to recover from once they occur. For very long efforts like ultramarathons, establish a fueling schedule every 30-45 minutes rather than eating only when hungry.
Do energy gels cause stomach problems?
Energy gels can cause nausea, cramping, or diarrhea if consumed too quickly, without enough water, or if you're sensitive to certain ingredients. High sugar concentrations, artificial sweeteners, and rapid consumption are common culprits. Prevent stomach issues by practicing with gels during training, consuming them with water, and choosing products with simpler ingredient lists. Some people tolerate real-food-based options better than heavily processed gels.
Should I choose caffeinated or non-caffeinated energy products?
Choose caffeinated options for mental boost and performance enhancement, non-caffeinated for sensitive individuals or when consuming multiple servings. Caffeine provides 3-6% performance improvement and mental alertness but can cause jitters, increased heart rate, or stomach upset in sensitive people. Limit caffeine to 200-300mg per day from all sources. Non-caffeinated options work better for activities requiring multiple hourly feedings without exceeding safe caffeine limits.
How much water should I drink with energy gels?
Consume 6-8 ounces of water with each energy gel to aid digestion and prevent stomach upset. Concentrated gels need dilution to absorb properly and avoid drawing water from your bloodstream into your stomach. Insufficient water can cause cramping, nausea, and poor absorption. During hot weather or high sweat rates, increase water intake accordingly and consider electrolyte replacement along with carbohydrate fueling.
What ingredients should I avoid in energy gels and chews?
Avoid high amounts of fructose, sugar alcohols, artificial colors, and preservatives if you have sensitive digestion. Fructose above 30g per hour can cause stomach upset since your body can only absorb limited amounts. Sugar alcohols like sorbitol may cause digestive distress. Some people react poorly to artificial colors, flavors, or preservatives. Most people find it is easiest to digest gels and chews with simple ingredient lists featuring glucose, sucrose, or maltodextrin as primary carbohydrate sources. Check with your doctor or nutritionist if you have any concerns about ingredients to avoid.
How long do energy gels and chews last before expiring?
Most commercial energy gels and chews last 12-24 months when stored properly in cool, dry conditions. Check expiration dates and rotate stock for outdoor adventures. Heat and humidity can degrade texture and flavor, while freezing may affect consistency. Store products in stable temperatures and avoid leaving them in hot cars. Homemade alternatives typically last days to weeks depending on ingredients and storage methods.
Can I use energy gels for activities other than running?
Yes, energy gels work well for cycling, hiking, climbing, skiing, and any sustained activity lasting over 90 minutes. The carbohydrate and electrolyte benefits apply to all endurance activities. However, consider activity-specific needs - cyclists may prefer larger volumes since they're not bouncing, while climbers might want smaller, more frequent doses. Hiking often allows for more real food options due to lower intensity and pack storage capabilities.
Why you should trust us
Treeline Review writers have eaten at least a hundred different gels and energy chews. In addition, Treeline Review writers have led workshops on What I eat during a thru-hike and Backpacking Nutrition and Resupply Tips.
Many of us have covered gels and chews for other publications. However, this guide includes all of our favorites, with meals verified by other Treeline Review writers. At Treeline Review, we want you to buy gels and chews right the first time–so you never bonk and can always feel strong, fueled, and hydated while outdoors.
