South African runners have more gel options than ever, but most comparison articles are written by brands pushing their own products. We stock 32Gi, SIS, High5 and Tailwind because we've tested every single one on training runs from Constantia Nek to the Midlands. This guide breaks down exactly what each gel delivers, what it costs, and which runners it suits best.
Why Do Runners Need Energy Gels?
Your body stores roughly 90 minutes of glycogen in the muscles and liver. Once that's gone, you're done. Legs turn to concrete, your brain gets foggy, and those last 10km feel like 30. That's the wall, and it hits nearly every runner who skips fuelling during a long run.
Gels fix that problem. They're concentrated carbohydrates in a pocket-sized packet. Tear one open, squeeze it down, and within 10 to 15 minutes your blood sugar stabilises. Most gels deliver between 20g and 40g of carbs per serving. For context, the American College of Sports Medicine recommends 30g to 60g of carbs per hour during endurance exercise lasting longer than 60 minutes.
But here's the thing. Not all gels work the same way in your gut. Some use single carb sources. Others blend maltodextrin and fructose to speed up absorption. The wrong gel at km 30 of Comrades can wreck your race. The right one keeps you moving.
The Best Energy Gels Available in South Africa
We've narrowed this down to the gels we actually sell, use, and trust. No affiliate links to products we've never touched. Every gel below has been through training sessions with our team of runners, their teenagers, and a few long-suffering spouses.
32Gi Sports Gel: Best for Sensitive Stomachs
The 32Gi Sports Gel is proudly South African and built for local conditions. It delivers 20 to 22g of carbohydrates from natural brown rice syrup. That low-GI formula matters if your stomach rebels against high-fructose gels mid-race.
At R32 per gel, it's one of the most affordable options on the market. The slim, credit-card-sized sachet folds open with one hand. No mess. Vegan, gluten-free, and genuinely easy to digest. A Durban runner we know swears by these for Midmar Mile prep because they sit flat in a race belt without bouncing.
Best for: Runners who struggle with gut issues during long runs. Sessions of 60 minutes or more. Budget-conscious athletes stocking up for Comrades training blocks.
SIS Beta Fuel Gel: Best for Race Day Performance
Science in Sport built the SIS Beta Fuel Gel for elite endurance athletes. Each 60ml serving packs 40g of carbohydrates using a 1:0.8 maltodextrin-to-fructose ratio. That dual-transport formula lets your gut absorb fuel faster than any single-carb gel can manage.
It costs R75 per gel. That's steep. But if you're racing a sub-3:30 marathon or targeting a Comrades silver, this is the formula professional teams use. Kipchoge's camp helped develop this ratio. You're getting research-backed nutrition, not marketing fluff.
The SIS Beta Fuel +Nootropics has the same formula but with added nootropics like Cognizin citicoline. These sharpen focus, decision-making and mental clarity when fatigue sets in late in a race. For Comrades runners hitting the dark hours between 60 and 75km, that mental edge is worth as much as the carbs.
Best for: Marathon and ultra race days. Runners chasing PBs who need maximum carb delivery per hour.
High5 Energy Gel: Best All-Rounder for Training
The High5 Energy Gel hits a sweet spot. At 23g of carbs per 40g sachet and R38 each, it's reliable without being fancy. The consistency is thinner than most gels. Almost like juice. That makes a real difference when you're breathing hard at km 30 and trying to swallow something.
The mango flavour is genuinely good. That sounds trivial until you're four gels deep into an ultra and the thought of another sickly-sweet packet makes your stomach turn.
Don't want to carry water? The High5 Energy Gel Aqua is isotonic. It goes down without needing a sip from your bottle. Bigger packet at 66g, but completely self-contained. Worth it for sections between water tables.
Best for: Everyday training and racing. Runners who want something straightforward that works.
High5 Energy Gummies: Best Alternative to Gels
Some runners just can't do gels. The texture, the sweetness, the squeeze-and-swallow routine. Fair enough. High5 Energy Gummies deliver fast-acting carbs in a chewable format at R60 per pack. They taste like sweets. Actual sweets, not "gel-flavoured" sweets.
They're a hit with our teenage athletes who pull a face at gels but happily chew through gummies at school cross-country. Also brilliant as a mental lift during long races when you're sick of liquids.
Best for: Runners who hate gel texture. Teenagers and beginners. A change of pace deep into a race.
Tailwind Endurance Fuel: Best Alternative if Gels and Gummies Don't Work for You
Here's an option most comparison guides skip. Tailwind Endurance Fuel isn't a gel. It's a powder you mix into your bottle. But with 50g of carbohydrates per serving and R62 per sachet, it delivers more fuel than any gel on this list.
That makes it serious endurance nutrition, not just a hydration drink. You're getting calories, electrolytes, and hydration in one solution. No sachets to tear open. No sticky hands. No gel-mouth. Just sip from your bottle every few minutes and you're fuelled.
Tailwind uses simple sugars (dextrose and sucrose) that absorb quickly and sit gently on the stomach. According to the Sports Science Institute of South Africa, combining liquid fuel with electrolytes improves absorption rates during prolonged exercise in hot conditions. That's relevant for anyone racing in a Durban summer or a Karoo ultra.
The catch? You need to carry a bottle or use it at aid stations. It won't replace gels entirely for runners who prefer handheld-free racing. But for trail runners with hydration packs or ultramarathon athletes who already carry bottles, Tailwind replaces gels, chews, and electrolytes in one go.
Best for: Runners who get nauseous from gels. Trail and ultra athletes who carry hydration packs. Anyone who wants to simplify their nutrition to one product.
How Often Should You Take Energy Gels During a Run?
Most runners do well with one gel every 45 minutes during efforts longer than 60 minutes. That's a rough guide. Your body, your distance, and the heat all shift the calculation.
A practical breakdown:
Half-marathon: One gel at 8km and one at 15km. That's usually enough. Stick with a 20-23g carb gel like 32Gi or High5.
Marathon: Start fuelling at 30 minutes. One gel every 30 to 45 minutes after that. The SIS Beta Fuel's 40g per serving means you can space them further apart.
Ultra (50km+): Mix formats. A SIS Beta Fuel early on, gummies when you need a mental boost, and Tailwind sipping throughout. Variety prevents flavour fatigue and keeps your gut happy.
The golden rule hasn't changed in decades. Never try a new gel on race day. Test everything during training first.
Do You Need Water with Energy Gels?
Most gels, yes. Taking a concentrated gel without water can cause stomach cramps and actually slow absorption. Wash it down with 150ml to 200ml of water.
Two exceptions. The High5 Aqua is isotonic and needs no water. Tailwind Endurance Fuel is already in liquid form. Both are smart choices for races where water tables are spaced far apart.
How to Pick the Right Gel for Your Next Race
Stop overthinking it. Match the gel to the job:
Training runs under 90 minutes: 32Gi Sports Gel or High5 Energy Gel every 45 minutes. Affordable, reliable, done.
Marathon and half-marathon racing: SIS Beta Fuel for maximum carb delivery. High5 if your stomach prefers something lighter.
Ultras and trail: Mix it up. SIS Beta Fuel for sustained energy, gummies for the mental lift at 60km, Tailwind in your bottle for steady all-day fuelling.
Hate gels entirely? Tailwind Endurance Fuel replaces the lot. 50g carbs per serving, no packets to deal with, no sticky fingers.
We hand-select every product in our store because we've personally tested it. No guesswork. Just trusted products delivered to your door. If you'd rather not pick gels one at a time, our curated running nutrition box bundles tested fuel for your next run.