If you’ve ever squeezed a gel into your mouth at mile 7 and immediately thought “I regret everything,” you’re not alone.
Gels are famous for two things: giving you carbs… and destroying your stomach.
But here’s the good news: it’s not you.
It’s the gel.
Let’s break down why gels cause cramping, sloshing, nausea, and those “I need a porta-potty immediately” moments — and what runners are switching to instead.
🧪 The Real Reason Gels Wreck Your Gut
Energy gels are basically concentrated sugar glue. They’re thick, sticky, and extremely dense.
That density is what causes issues.
1. Gels spike your gut’s osmolarity
When you eat something super sugary and super thick, your stomach needs to dilute it before it can move it along.
Translation:
Your stomach pulls in water → slows digestion → causes sloshing and nausea.
This is why gels often come with the warning:
“Take with water.”
If you don’t drink enough water, digestion basically… stalls.
💥 2. Gels hit your stomach too fast
Most gels deliver 20–25g of sugar instantly.
That feels like a brick.
Runners feel:
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Upper-GI tightness
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Sudden nausea
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Side stitches
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Stomach “fullness” even if you’re low on energy
It’s like sending a cannonball down your digestive tract during a tempo run.
🔁 3. Gels overwhelm your gut when you're already working hard
Blood flow during running is prioritized for:
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Working muscles
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Cooling
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Keeping your brain alive
NOT digestion.
So sending thick sugary sludge into a low-blood-flow environment?
Yeah. That’s a recipe for disaster.
😶🌫️ 4. Gel Texture + Breathing = Disaster
Try squeezing a warm, sticky packet into your mouth while:
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Panting
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Bouncing
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Sweating
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Trying not to choke
It’s just not a great combination.
Gels aren’t just hard to digest — they’re hard to take in the first place.
🍬 So What’s the Alternative? Energy Chews.
Energy chews are basically the “easy mode” version of gels.
Here’s why runners (especially beginners and anyone with a sensitive stomach) prefer chews:
✔️ 1. Chews empty from the stomach faster
Because chews have:
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Lower viscosity
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More even absorption
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Smaller doses per bite
They pass through your stomach much faster than gels.
That means:
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Less sloshing
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Less bloating
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Less nausea
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More stable energy
✔️ 2. Chews spread the carbs out naturally
Instead of blasting 25g into your system instantly, chews deliver energy in:
small, manageable bites.
Your gut loves this.
It’s the difference between sipping vs. chugging.
✔️ 3. Chews taste like food (not melted frosting)
Gels often taste:
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Medicinal
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Metallic
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Chemical
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Too sweet
Chews taste like… well, actual food.
It’s way easier on your taste buds — especially in hot weather or long runs.
✔️ 4. Chews are easier to take while running
You can:
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Bite one
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Chew one
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Toss one in your mouth every 10–15 minutes
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Keep your breathing normal
No sticky hands.
No choking hazard.
No packet to fumble.
🎯 So… What Should You Use Instead of Gels?
IntraChew.
(You knew this was coming.)
IntraChew was literally created because gels suck for so many runners.
With IntraChew, you get:
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19g of easy-digesting carbs
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Balanced electrolytes (sodium, potassium, magnesium)
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Zero stickiness
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Nothing artificial
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Light, soft texture that won’t fight your stomach
And because each chew is just one bite, you can fuel gradually instead of dumping a whole packet into your gut.
Your stomach will thank you.
Your race will thank you.
Your pace will absolutely thank you.
🏃♀️💨 Final Takeaway
If gels constantly destroy your stomach, you’re not broken — gels just weren’t designed with real digestion in mind.
Energy chews (especially IntraChew) give you:
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Stable energy
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Better gut comfort
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Faster absorption
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Easier mid-run fueling
All without the drama.