Fruit-Based vs Synthetic Energy Gels: What’s Better?

Understanding Your Fuel Choices as a Runner

When you are training for a half marathon, marathon, or ultra, choosing the right energy gel can make a significant difference in your comfort and performance. A growing number of runners are moving away from traditional synthetic gels in favour of natural, fruit-based options.

But what is the real difference between fruit-based and synthetic energy gels, and which one is better for your running?

What Are Synthetic Energy Gels?

Synthetic energy gels are the traditional fuelling option many runners are familiar with. They typically use maltodextrin, glucose syrups, and artificial flavours to provide a quick carbohydrate source. Their high concentration of simple sugars aims to deliver rapid energy, supporting endurance athletes during long runs and races.

While effective in delivering fast energy, some runners find synthetic gels harsh on their stomach, with reports of bloating, cramps, and a heavy feeling during exercise.

What Are Fruit-Based Energy Gels?

Fruit-based energy gels use natural fruit purées and juices as their primary carbohydrate source, often combined with electrolytes for hydration support. These gels rely on the natural sugars found in fruits to provide steady energy without artificial additives or preservatives.

Fruit-based gels aim to deliver the same performance benefits as synthetic gels while offering a cleaner, more gut-friendly alternative for athletes who prioritise natural ingredients.

Comparing the Ingredients

Synthetic Gels:

· Typically contain maltodextrin and glucose syrups for rapid absorption.

· Often include artificial sweeteners, colours, and preservatives.

· May cause digestive discomfort in some runners.

Fruit-Based Gels:

· Use real fruit purée and natural sugars.

· Free from artificial additives and preservatives.

· Easier on the stomach and often better tasting.

Performance: Is There a Difference?

The primary goal of any energy gel is to supply carbohydrates that can be absorbed quickly to maintain blood glucose levels and delay fatigue during exercise.

Synthetic gels are designed for rapid absorption, making them effective in providing quick energy spikes. However, this fast delivery can sometimes lead to energy peaks followed by drops if not managed properly, they also lack in nutrients.

Fruit-based gels also deliver quick energy but often provide a steadier release due to the natural sugar composition, which can help maintain stable energy without the sudden highs and lows some runners experience with synthetic gels, they provides nutrients from the fruits themselves.

Digestive Comfort

Stomach discomfort is a common reason runners seek alternatives to synthetic gels. Artificial ingredients, high concentrations of maltodextrin, and lack of natural electrolytes can contribute to bloating during runs.

Fruit-based gels are often gentler on the digestive system, especially for runners with sensitive stomachs. Using familiar, natural ingredients reduces the risk of gut upset, allowing you to focus on your run without discomfort.

Taste and Experience

Many runners report that fruit-based gels offer a more pleasant taste and texture compared to synthetic gels, which can sometimes feel overly sweet or chemically flavoured. Enjoying the taste of your gels can make it easier to fuel consistently during your runs, improving your overall fuelling strategy.

Sustainability and Ingredients Transparency

Fruit-based gels align with the preferences of runners who value clean, transparent ingredients and sustainability. Choosing gels with minimal processing and eco-conscious packaging supports a more environmentally responsible approach to fuelling your sport.

Are Fruit-Based Gels Right for Every Runner?

While fruit-based gels offer many benefits, including a cleaner ingredient profile and improved digestibility, it is important to test your fuelling strategy during training. Every runner’s digestive system is different, and what works well for one may not suit another.

Trying a fruit-based gel during a long training run will help you determine if it fits your energy needs and digestive comfort before relying on it during a race.

Why Purendure® Fruit-Based Gels Are Different

Purendure® energy gels are made with real fruit purée, natural sugars and nutrients, and added electrolytes, providing steady energy without artificial additives. Designed to support endurance performance while remaining gentle on the stomach, these gels are vegan-friendly and produced sustainably in the UK, supporting athletes who care about what they put into their bodies and the environment.

Takeaway

Choosing between fruit-based and synthetic energy gels comes down to your values, your digestive comfort, and your performance needs. Fruit-based gels provide a natural, steady source of energy while being easier on the stomach, making them an excellent option for many runners seeking clean, effective fuelling.

Ready to Try a Cleaner Way to Fuel Your Runs? Explore Purendure’s fruit-based energy gels and experience the benefits of natural, steady energy on your next long run.