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ROCTANE Energy Gels

Rated 4.6 out of 5
83 Reviews

Quick Tip: Reach for ROCTANE to amp-up your performance.

Roctane Cold Brew Coffee Cold Brew Coffee delivers the bitter yet smooth taste you expect from a refreshing cup of cold brew coffee. Packed with 70mg of caffeine (double the amount compared to other caffeinated ROCTANE Energy Gels), Cold Brew Coffee is enough to get you out the door, even if you’ve hit snooze one too many times.

ROCTANE Energy Gels

Rated 4.6 out of 5
83 Reviews

Amped-up Energy for Athletes

To avoid bonking while exercising, you need a portable source of easily digestible carbohydrates to fuel your muscles. ROCTANE Energy Gels are designed for long-duration and high-intensity training and racing with more electrolytes for hydration and amino acids for your muscles. Jump to full details


Regular price $ 60 $ 60 Sale

The Gu Crew


GU Roctane Energy Gel

Bonking Doesn’t Solve Itself

GU Roctane Energy Gels are crafted to supply both energy and key nutrients like electrolytes and amino acids to keep you feeling strong and energized. The precise blend of complex and simple carbohydrates will fuel you up, so you feel good, longer. Our huge variety of delicious flavors will save you from flavor fatigue, so you can stick to your nutrition plan and keep going.

What’s the ROCTANE difference? In short, ROCTANE Energy Gels are designed for long-duration and high-intensity activities, when you’re trying to up your mileage or push yourself further. But what does that really mean? It means that ROCTANE Energy Gels are packed with up to three times as much sodium (depending on the flavor), and three times as many branched-chain amino acids as compared to our original Energy Gels.

ROCTANE Energy Gels also have extra amino acids: Taurine can help maintain heart contractility and improve cardiac output during long exercise sessions and beta-alanine can help promote formation of the intramuscular buffer carnosine, which can help delay the onset of fatigue during high-intensity efforts.†

May reduce mental fatigue and help decrease muscle damage during exercise Delivers ready-to-use energy for athletes and can delay bonking by sparing glycogen stores Helps enhance performance by increasing focus and concentration while training or racing
✝ These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. * Some flavors with caffeine, some flavors without added caffeine


Energy Gels provide portable and easy-to-digest calories from carbohydrates that deliver immediate and sustained energy without the stomach distress.

GU Energy Gels use a combination of simple and complex carbohydrates. Carbs become the main source of energy as our bodies transition from sedentary to an active state and exercise intensity increases.

The body does have a limited carbohydrate supply, but not enough to sustain higher intensity activity for long periods of time. Thus, as you deplete your carb supply, performance suffers. You need energy in the form of carbohydrates to keep going in longer, more intense efforts.

A ROCTANE Energy Gel contains 3x the branched chain amino acids (BCAA's) and 2x the electrolytes compared to our original Energy Gels. They also contain the amino acids taurine (to help maintain heart contractility and improve cardiac output during long exercise sessions) and beta-alanine (to help promote formation of the intramuscular buffer carnosine). ROCTANE Energy Gels deliver the same combination of carbohydrates and same number of calories. ROCTANE Energy Gels are a key tool for high-intensity or prolonged activity when nutrient depletion and muscle damage occurs rapidly.

Carbohydrates are efficient energy, and we use a blend of carbs to deliver more energy into the bloodstream as efficiently as possible. Our system of dual-source carbohydrates provides an “express lane” for each carb to deliver energy to your body much quicker than a single source of carbs, which helps you avoid “the bonk” during training and racing.

We pack 100 calories into our Energy Gels because, in general, the body can digest roughly 120-240 calories per hour during exercise. If you tried to eat more, the body would divert blood from your muscles back to the gut to handle the excess food/calories. If your metabolism is slower, then one Energy Gel every 45 minutes works just fine. If you have a faster metabolism, try ingesting one Energy Gel every 30 minutes and see if it agrees with your digestion system. We always recommend practicing your nutrition plan to determine what works best for you.

Rip open the top and squeeze the entire packet into your mouth—don’t save half of it for later. It’s also completely appropriate to “sip” the Energy Gel over the course of a couple minutes rather than slamming the it all at once. Our Energy Gels were designed to be taken in one shot to provide you with maximum benefits.

Sure! While GU Energy Gels were designed for endurance sports, they can be used anytime you need energy to fuel a workout, regardless of what type. Exercise is either aerobic or anaerobic, but you’re burning calories either way.

GU Energy Gels and ROCTANE Energy Gels come in both caffeinated and non-caffeinated flavors. Caffeine is more than just a morning pick-me-up. Strategically adding caffeine to your nutrition plan before and during exercise can help keep your mind sharp, decrease perceived effort, boost your endurance, and delay fatigue. Click here to read more about caffeine for endurance athletes.

Yes, but well below zero. They will thicken in cold weather, so keep your Energy Gels close to your body to keep it warm.

Right away! 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 flavor), takes several minutes longer. Because of this delay, your muscles enjoy a steady stream of energy instead of one gigantic sugar rush and a corresponding crash.

Yes, if they’re playing sports, on a hike, or active, GU Energy Gels can help kids just as much as they help you. You may want to keep them away from flavors that contain caffeine, though.

GU Energy Gels and ROCTANE Energy Gels are both kosher certified, gluten-free and vegan-friendly.

ROCTANE Energy Gels were designed to help provide nutritional support for prolonged and/or more intense exercise. Therefore, you will find ROCTANE Energy Gels especially beneficial during exercise which requires extra recovery time and/or where you need help with preventing fatigue, increasing concentration, focus, and decreasing perceived effort.

When you are going big or the workout is going to require more of you because of the weather, terrain, environment, intensity, etc.– use ROCTANE Energy Gels. During a more typical workout – use original GU Energy Gels.

If you already use ROCTANE Energy Gels, you can substitute two-and-a-half ROCTANE Energy Gels for one serving of ROCTANE Energy Drink Mix. Remember, the body can typically handle around 120-240 calories per hour, so keep this in mind when combining the two. This will help tailor energy intake to your needs and provide the beneficial ingredients found in both the gel and drink. While many ingredients are similar in the two products (carbohydrates, BCAAs, and caffeine) each has unique ingredients which may also help improve performance. Therefore, using both products will help provide every nutritional advantage possible to athletes who demand the best from themselves and their nutrition.

You find 100 calories of carbohydrates in both ROCTANE Energy Gel and GU Energy Gel because there’s no reason to add more. The gut can only absorb so many calories at a time during exercise, especially when most of your blood is being delivered to your hard-working muscles. If you add too many calories during intense exercise, your body can’t send enough blood to your gut to digest the carbs, making your gut cramp, forcing you to slow down.

No. ROCTANE Energy Gel is designed to help provide added nutritional support for prolonged exercise, which is why there are additional amino acids and sodium. However, they have the same number of calories (100) per gel as our original Energy Gel.

ROCTANE contains more sodium than the original GU Energy Gel and sodium is the main electrolyte lost in sweat. Supplementation with sodium can help prevent cramping as well as minimize the chances of hyponatremia.

The additional amino acids in ROCTANE Energy Gel serve several important functions, including acting as a fuel source for working muscle, and helping promote muscle recovery following exercise. ROCTANE Energy Gel contains branched-chain amino acids that have been shown to help prevent central fatigue by competing with tryptophan for transport across the blood brain barrier. They also contain the amino acids taurine (to help maintain heart contractility and improve cardiac output during long exercise sessions) and beta-alanine (to help promote formation of the intramuscular buffer carnosine).

chase with water approximately 5 minutes before the start. It is important to practice with what you plan to use during your race, too. Your gut adapts to digest and transport dietary carbohydrate if “trained” to do so by eating carbohydrate during your training sessions. So, rule of thumb, whatever you’re using during training, plan to race with the same thing to help optimize your personal performance on race day.


How Long Are You Going

0 - 1 Hour 1 - 2 Hours 2 - 3 Hours 3 - 4 Hours 4 - 5 Hours

0 - 1 Hour of effort

When you're exercising for an hour or less, it's important to start your workout well hydrated and energized. Eat one Energy Gel five-minutes before you start to top off your energy stores. It's best to hydrate in the hours before you start, not right before you start. 

  • 1

  • 16oz

1 - 2 Hours of effort

When exercising for more than an hour, it's important to refuel along the way.  Eat one Energy Gel five-minutes before every 45 minutes along the way. Hydrate with 32 oz of water to help your body process your foods and keep your muscles fueled.

  • 2

  • 32oz

2 - 3 Hours of effort

As you increase duration, your body needs more. Eat an Energy Gel five-minutes before and every 45 minutes along the way. Grab a ROCTANE Energy Gel to add more BCAAs for your muscles and more electrolytes for hydration. Add electrolytes with Hydration Drink Tabs or ROCTANE Electrolyte Capsules. Aim to drink 48 oz if you're out for three hours.

  • 2

  • 48oz

3 - 4 Hours of effort

During long efforts, it's impossible to replace everything you're burning, but you can maximize your performance by eating as much as your body can comfortably process. As a baseline, fuel with one ROCTANE Energy Gel five-minutes before every 45 minutes along the way. Supplementing your energy with ROCTANE Energy Drink Mix can help you fuel while hydrating, and it will boost the amount of muscle-protecting BCAAs you're consuming. 

  • 5

  • 64oz

4 - 5 Hours of effort

When you're exercising for five hours or more, consuming as much as your body can process can help maximize your performance. As a baseline, fuel with one ROCTANE Energy Gel five-minutes before every 45 minutes along the way. Supplementing your energy with ROCTANE Energy Drink Mix can help you fuel while hydrating, and it will boost the amount of muscle-protecting BCAAs you're consuming. 

  • 7

  • 80oz


Let us know how you GU for it!

average rating 4.6 out of 5
Based on 83 reviews
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100% of reviewers would recommend this product to a friend
83 Reviews
Rated 5 out of 5
Review posted

No bonking!

I am a fan of Roctane Gels, not gonna lie. But since my diet is somewhat balanced (meaning macros are pretty much even), I look for gels that have some fat in them. The chocolate coconut flavor sure does! Not much, but I prefer it much more then any other fat based gels. Simply because it tastes better and it does not upset my stomach, even during a 100milers.

I do combine them with my homemade food, but still a perfect and yummy energy boost, without any bonking!

Definitely recommended!

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Rated 5 out of 5
Review posted

Favorite Endurance Fuel

I absolutely love GU. I am a marathon runner. GU keeps me going through all of my workouts from hard, long speed workout days to long run days and DEFINITELY on race day. I like the Sea Salt Chocolate flavor best. These energy gels are easy to take in from flavor, to texture, and definitely make a difference in how I'm feeling during my runs. I recommend these gels to everyone who asks what I use for fuel.

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Rated 5 out of 5
Review posted


I was a little skeptical of the point of Roctane when regular gels worked fine but the first time I tried them during a long run I was literally blown away at how much more noticeable of a difference it made in my performance, my energy, and kept my legs from fatiguing as quickly as they normally do

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Rated 5 out of 5
Review posted


I just recently finished the Transrockies Run 2019 and can honestly say that the GU Roctane Gels are the reason I kept going. 120 miles with 20,000ft elev. were quite hard on my body, but not even once I bonked thanks to planning my nutrition with GU. One Roctane gel every hour, supported by the Grape and Summit Tea Energy Drink Mix in my vest bottles, along with BCAA + Roctane Electrolyte Capsules and a bladder full of water. Winning combination! I finished 5th in my age group with this stage race being only my second ULTRA.

Wanna race well? GU Roctane!

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Rated 5 out of 5
Review posted

A recovery run the day after a hilly race-Wow!!!

I am so impressed with these GU Roctane gels. I ran a hilly 15 Km race on July 1 ( 1 gel before, and 2 during-Blueberry Pomegranate flavour), and a friend asked me to go for a run today. I normally take the day after a hard race as a rest/active rest day, as I am so sore and tired.

I felt good enough to run and walk today. The pace wasn’t as quick, but more of a recovery run. I did my first day after race recovery run of 7 Km and walked almost 9 Km (4.5 WU, 4.5 CD). I can’t believe it!

I am going to try a Roctane gel before hill repeats on Wed to see how it affects my body then. This is super exciting!

I highly recommend these gels. I want to try some other flavours. I love the regular Gu Espresso Love. I need a coffee flavoured one of Roctane

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