The following review was written by ATRA gear wrangler Sarah Barber and features some new and favorite GU Energy products. Product was provided at no cost for the test and review. GU Energy Labs is also a corporate member of ATRA.
What was considered aggressive fueling a decade ago has become the minimum standard at the highest levels of endurance running and racing these days. If you don’t get the carbs in, you simply won’t be able to keep up. It’s science, plain and simple. Current elite targets for marathoning are definitely north of 75 grams per hour, and ultramarathoners generally require more like 90-120 grams per hour, depending on intensity of the effort and the body size of the runner covering the terrain.
Credit where credit is due
As we’re into July and Tour de France season is in full swing, I’d be remiss if I failed to credit pro cyclists for influencing us trail runners. But the biggest mistake recreational runners make is underfueling. Many still consume only 30–50 g/hour during long races, while elites are often taking 2–3 times that amount. I’ve also heard that that many masters athletes benefit disproportionately from improved fueling because it can improve recovery between sessions, reduce late-workout deterioration, support immune function, and help maintain training quality during bigger weeks.
Fueling strategy
You had me at, “improve recovery between sessions.” I’m quite certain I’m not leaving much on the table in terms of training structure, but there might be gains available in fueling strategy. And as a fellow fan of performance nerdiness, I think the next frontier in ultrarunning is less about finding a magical workout and more about figuring out: “How many carbs can I successfully absorb per hour while still running fast?” That question is quietly rewriting race records right now.
Some runners appear to have abs of steel, but I like to brag about having guts of steel. Thanks to some practice (and perhaps some genetic gifts), I can consume almost anything on the go. The thing is, though, in addition to being a trail runner, I am also a committed foodie. Thus, I want my in-game nutrition to be a culinary experience. I don’t want to slurp down a gel just for indiscriminate calories; I actually want it to taste good!
GU Gives
Always a fan of GU Energy products, I recently became aware of their GU Gives program. The company has partnered with a number of organizations, including ATRA, donating products and dollars to support physical movement, natural spaces, and wholesome nutrition, with particular emphasis on underserved communities. GU Energy is also a member of 1% For The Planet, which means that they donate 1% of their annual sales to environmental partners who have proven their positive impact on the planet.
That alone is enough to make me a committed consumer of all things GU, but as I said before, I want my sports nutrition to satisfy my palate while it fuels my body. And GU Energy does a GU—ood job of that!
Liquid energy
GU has some tasty new options, including GU Liquid Energy, which is essentially a highly concentrated jigger of uumph, even in the non-caffeinated varieties. At just over an ounce of fluid, it goes down easier than a shot of tequila (also no grimace or bite of lime), which is important when you need at least three shots per hour at 24 grams of carbs each. It won’t leave your mouth feeling dry or sticky, which is a huge advantage if you don’t have immediate access to water. For an island explosion of flavor, try the passion fruit orange guava (POG)!
Gels
I’m still a fan of GU’s old standby: the traditional Energy Gel, which boasts a balance of simple and complex carbs, amino acids, and electrolytes in a convenient packet that’s easy to carry and ingest small bits at a time. Between the Original version and the Roctane, GU offers more flavors than Baskin Robbins ice cream. Feeling festive? Try the birthday cake flavor—it’s a party in your mouth! Want to celebrate Thanksgiving in the summer? Try pumpkin spice!
Waffles
If solid food is your jam, you won’t need any—jam, that is—for GU Energy Waffles. Inspired by Dutch stroopwafels, the wafer-thin treat is filled with organic syrup, creating a soft and easily-digested high-carb snack that works well both before and during workouts. And by before workouts, I really mean any time, including as a bedtime nosh with a glass of milk; just be sure to avoid the caffeinated coffee-caramel version. Other flavors range from wild berries to salted chocolate, including several gluten-free options.
Bottom line
GU has figured out how to make race fuel feel a little less like emergency paste and a little more like a choose-your-own-adventure snack board for people who voluntarily run for hours and call it fun. Whether you’re chasing a PR, managing your masters-athlete recovery like it’s a fragile houseplant, or simply trying not to bonk so dramatically that you become Big Foot fodder, the right fuel matters. So train your gut, respect the carbs, embrace the flavors, and remember: if I’m going to carry tiny packets of rocket sludge through the woods, I’d very much like them to taste good.
Go forth, GU bravely, and may every packet open cleanly, every waffle survive your vest pocket, and every mile be powered by science, snacks, and just enough questionable decision-making to keep things interesting.
Editor’s Note: GU Energy offerings also include electrolyte capsules, drink mix and tablets, and chews. Read more about some of the new GU flavors here.
