Energy Gels vs Waffles: What’s Right for You?

Reviewed by Roxanne Vogel, PhD

When it comes to fueling up for your training runs, long rides, or race-day efforts, there’s no one-size-fits-all solution. That’s why we offer both Energy Gels and Energy Waffles, two powerful formats built to deliver fast, effective energy. But which one is right for you?

Let’s break down the key differences between an Energy Gel and an Energy Waffle to help you choose your best fueling option.

Gels: Quick, Compact, and Built for Intensity

GU Energy Gels are the go-to for endurance athletes who need a quick hit of energy. Each packet delivers fast-absorbing carbs, electrolytes, and amino acids in a compact, easy-to-carry format. Some flavors include caffeine for an extra edge.

Gels are designed for efficiency; just open, squeeze, and go. Because they’re light and fast-digesting, they’re perfect during race efforts or high-intensity training when chewing food just isn’t practical.

When to Choose Energy Gels:

• You’re in the middle of a race or high-intensity session
• You want minimal chew time and quick absorption
• You’re aiming for consistent fueling every 20-30 minutes
• You need something light on the stomach

How many should you take? Most athletes aim for 1 gel every 20-30 minutes, depending on the intensity and duration. Don’t forget to hydrate! Taking a sip of water with your gel can help speed up absorption and reduce the chance of stomach discomfort.

Waffles: Breakfast Vibes, Endurance Fuel

Each GU Energy Labs Energy Waffle delivers 150 calories of carbs, electrolytes, and amino acids, all in a soft, tasty bite that feels like a treat.

These waffles shine during lower-intensity workouts or as a pre-run snack, especially if you’re training early and want something real but not too heavy on your stomach.

When to Choose Waffles:

• You need a more substantial snack before a workout
• You’re fueling lower-intensity, longer efforts like base miles or recovery rides
• You want something that feels like real food
• You have a sensitive stomach and want a slower-digesting option

Can I take a waffle during a race? Sure, but it depends on your race type and how your body reacts. Some ultra runners and long-distance cyclists love waffles mid-effort for a mental and physical pick-me-up. If you're moving slower or hitting aid stations, they can be a great option. Just make sure to test them in training.

Pro tip: Warm your waffle slightly before a chilly morning run. It turns into a gooey, satisfying start to your workout.

Energy Gel vs Energy Waffle: How to Decide

The choice between waffles and gels often comes down to three things:

1. Your activity intensity
2. Your stomach tolerance
3. Your personal preferences

Here’s how it breaks down.

If your workout is short and intense like a tempo run, a race, intervals, gels will get you the fuel you need, fast. If you’re logging longer miles at a steady pace, like a long run or a long ride, waffles give you a more satisfying fuel source that’s easier on the stomach for some athletes.

That said, many athletes use both. For example:

• Before a morning long run: Eat a waffle with coffee 30 minutes before you head out
• During the run: Use gels every 20-30 minutes to stay topped off
• In long cycling events: Alternate waffles and gels to give your stomach variety

Fall training is the perfect time to test what works best for you. Use your long runs and big weekends to dial in your fueling strategy, so by the time your fall race rolls around, you’re confident in your plan.

TL;DR: Your Fueling Matchup

Still Not Sure? Here’s What Other Athletes Do

The marathoner: Uses waffles 45 minutes before long runs, then gels every 20-30 minutes during.
The triathlete: Eats a waffle pre-swim, takes gels on the bike and run, rotates caffeine flavors.
The gravel cyclist: Packs a few waffles in the jersey for hours of pedaling, mixes in gels during climbs.
The trail runner: Uses gels early in ultras, switches to waffles later when real food sounds better.

There’s no one perfect formula. Listen to your body, test during training, and adjust as needed.

Ready to Experiment?

Whether you're team energy gel or team energy waffle, there’s no wrong answer. So fuel up, train hard, and let your fall races be the testing ground for your ultimate performance plan.