GU Liquid Energy is a freezable liquid-like gel with a decent dose of carbs and caffeinated options. Here’s how it performs in practice.

GU (no, not the dessert company with the similar name) is probably best known for making interesting gel flavor combinations like salted watermelon, campfire smores, and birthday cake. But these Liquid Energy gels that I’m focusing on currently stick to slightly more standard tastes including orange, lemonade and cola. They’ve also got a completely different consistency.  So, if you’re on the hunt for a top-notch running gel to help energize your fitness sessions, you can rest assured knowing that GU does offer some tamer tastes in addition to their more creative concoctions. Anyway, to see if it was actually effective, I laced up my running shoes and put GU Liquid Energy to the test. These are my findings.

Men’s Fitness verdict

I liked the fact that GU Liquid Energy was ready to be consumed straight from the packet, and could be frozen for extra refreshment. But the taste and sub-par portability lets it down.
Pros
  • No need for water 
  • Can be frozen 
  • Can mix in a bottle
Cons
  • Messy when you’re moving quickly
  • Limited recommended daily dose 
  • Artificial flavors

How we test running gels

When it comes to running gear, Kieran Alger is one of the best product reviewers in the business. He regularly trains for (and competes) a wide range of running disciplines, so we tasked him with assessing the effectiveness of each running gel on test during his regular sessions. Along the way, he made sure to take note of key criteria, including: energy-to-weight ratio, effectiveness of energy release, ingredients, taste, price, and even how well the packaging fits in your pocket.

GU Liquid Energy carb content and ingredients

Each 60g gel contains 23g of carbs in a runny liquid that you can literally pour into your mouth and consume without needing water. Those dual-source carbs come from a blend of Maltodextrin and fructose. There are also caffeine options with 40mg caffeine, alongside 450mg BCAAs to help delay muscle fatigue.  

I tested the lemon and lime, orange, and coffee flavors. There’s no real fruit juice in sight here; it’s all artificial flavoring. So while they’re OK, I didn’t really look forward to eating them. I’d put these in the ‘necessary evil’ gel category rather than the ‘yummy give me more’ one.     

How much energy do you get from GU Liquid Energy?

If you don’t mind the faux fruit taste, they pack a fairly good energy punch and the liquid consistency can be a pleasant change to thicker gels. However, if you’re moving at speed, particularly running, the liquid is a little harder to manage. Even with the rip-top opening tabs, it’s easy to get sticky stuff everywhere.  I don’t know about you, but that’s the sort of thing which could really become a bugbear, and potentially could even hinder your performance by causing distraction or discomfort.

The higher water content has other benefits, though. Unlike most gels, these can be frozen, which offers a pleasant alternative way to use them on hot days. Interestingly, the GU website also recommends that you only take seven gels in a single day. That’s not enough fuel for most of us to complete a marathon. The packs are also quite big, but because the contents are so runny you can fold them to make them more stashable.  

How does GU Liquid Energy compare to other gels?

Earlier I mentioned that, although the flavor selection is quite standard, the actual taste of GU Liquid Energy is notably synthetic. That will be a big turn-off for some people, so if you’re in that camp, I’d recommend turning to something like Vala energy gels instead. The primary ingredient in those is date paste though, so while I found it genuinely tasty (even good enough to happily spread on toast), I do acknowledge that in order to enjoy them, you need to be okay with the taste of dates as there’s no alternative paste option.

However, if I had to recommend just one running gel to you, it would be PF30 Gel, by the Precision Fuel & Hydration company. The flavor of these is very neutral, but more importantly, the energy-to-weight ratio is very impressive. These gels pack in 30g of carbs into a 51g packet. Remember: GU only offers 23g in a 60g package. That might not sound like a huge difference, but trust me, it’s noticeable when you’re out on a run and needing to dig deep.

What else can I consume to aid my performance healthily?

There are numerous different ways of getting the right nutrients or supplements that you need to boost your fitness and general bodily progress. For example, the best protein bars are a great post-workout snack option as they’ll cure the ensuing hunger while simultaneously supplying your fatigued muscles with protein for recovery. On the other end of the spectrum, the best pre-workouts will help to fuel the exercise that’s about to come.

Furthermore, if you want to branch out into more focused strength training, it’s well-worth looking into muscle growth supplements, including creatine.