Maurten vs SiS vs Spring Energy — Running Fuel Compared

Choosing the right gel can feel like picking a religion in the running world. Some people swear by Maurten’s tasteless hydrogel pouches. Others love the affordability of SiS. And then there’s the growing camp of runners who want real food in their gels — enter Spring Energy.

I’ve raced and trained with all three brands extensively. Here’s my honest breakdown of how Maurten, SiS, and Spring Energy stack up when it actually matters: mid-race, tired legs, and a stomach that’s one wrong sip away from rebellion.

If you’re still figuring out gels in general, start with my complete guide to the best running gels in 2026.

Quick Comparison Table

Gel	Price	Carbs	Technology	Caffeine	Taste	Texture	Stomach Friendliness
Maurten Gel 100	$3.50	25g	Hydrogel	No	Very mild/neutral	Smooth, water-like	★★★★★
Maurten Gel 160	$4.00	40g	Hydrogel + Caffeine	100mg	Very mild/neutral	Smooth, water-like	★★★★★
SiS GO Isotonic	$2.00	22g	Isotonic	No	Sweet, fruity	Thin, liquid	★★★★☆
SiS Beta Fuel	$3.00	40g	High-carb dual source	No	Mildly sweet	Slightly thicker	★★★★☆
Spring Energy Awesome Sauce	$4.50	25g	Real food	No	Applesauce-like	Thick, smooth	★★★★☆
Spring Energy Canaberry	$4.50	45g	Real food	No	Berry/banana	Thick, textured	★★★★☆

Hydrogel Technology — Maurten

Maurten’s entire selling point is their hydrogel technology. When the gel hits your stomach acid, it encapsulates the carbohydrates in a gel-like structure. This means the sugars pass through your stomach more gently and get absorbed in the intestine instead. The result? Fewer GI issues, even at high carb intake rates.

How it feels in practice: Maurten gels are shockingly tasteless. The first time you take one, you might wonder if you grabbed an empty packet. There’s barely any flavor — just a faint sweetness and a smooth, almost watery texture. This is actually a huge benefit during long races when sweet flavors become nauseating.

The Gel 100 gives you 25g of carbs in a compact packet, while the Gel 160 packs 40g of carbs plus 100mg of caffeine — making it one of the most efficient single-gel options for late-race energy.

Maurten Pros

Virtually no taste fatigue even after hours of racing
Extremely gentle on the stomach
High carb density in the Gel 160
No water needed to wash it down
Used by elite marathon runners worldwide (Kipchoge famously uses Maurten)

Maurten Cons

Most expensive option per gram of carbs
The lack of taste is polarizing — some runners want flavor as a mental boost
Limited flavor variety (because there’s basically no flavor)
Caffeine only available in the Gel 160
Harder to find in local running stores

Isotonic Gels — SiS (Science in Sport)

SiS took a different approach. Their GO Isotonic gels are already at the same concentration as your body fluids, meaning you don’t need water to absorb them. Just tear, squeeze, and go. No sticky mess, no desperate search for the next aid station.

How it feels in practice: SiS gels are thin and liquid-like. They go down easy and taste like diluted sports drink — sweet and fruity without being overwhelming. The Beta Fuel variant uses a 1:0.8 maltodextrin-to-fructose ratio to push carb absorption up to 80-100g per hour using dual transport pathways.

The GO Isotonic at $2 per gel is the budget king of race nutrition. For runners doing weekly long runs and multiple races per year, that price difference adds up fast.

SiS Pros

Most affordable option by a wide margin
No water needed (isotonic formula)
Large packet size makes them easy to open with tired hands
Wide flavor range
Beta Fuel delivers serious carbs (40g) at a reasonable price
Available almost everywhere

SiS Cons

Larger packet size means more to carry
Sweetness can become cloying over long distances
Not as gentle on the stomach as Maurten for sensitive runners
Some runners find the thin texture unsatisfying
Flavor quality varies between options (some taste artificial)

Real Food Gels — Spring Energy

Spring Energy went in a completely different direction. Their gels are made from real food ingredients — rice, fruit, honey, nuts. No maltodextrin, no artificial anything. If you’ve ever wished your gel was more like baby food (in the best way), Spring Energy delivers.

How it feels in practice: These gels are thick. Noticeably thicker than Maurten or SiS. The Awesome Sauce tastes like actual applesauce with a hint of cinnamon. Canaberry is like a banana-berry smoothie in a pouch. They feel like food, which is both the appeal and the potential drawback.

The Canaberry packs an impressive 45g of carbs from real food sources — the highest in this comparison — making it appealing for runners targeting high carb intake without synthetic ingredients.

Spring Energy Pros

Real, recognizable ingredients
Satisfying taste and texture — feels like eating actual food
High carb options available (Canaberry at 45g)
No artificial sweeteners, flavors, or preservatives
Great for runners with sensitivities to maltodextrin
Variety of flavors that taste genuinely good

Spring Energy Cons

Most expensive per unit
Thicker texture requires more effort to consume while running hard
Shorter shelf life than synthetic gels
Heavier packets due to real food ingredients
May not absorb as quickly as engineered formulas
Needs refrigeration for longer storage

Race Day Strategy with Each Brand

Maurten Strategy

Take a Gel 100 every 30 minutes for steady 50g/hour carb intake. Save the Gel 160 (with caffeine) for the final third of your race. Because they’re so easy on the stomach, you can push toward 80-90g/hour if you’ve trained your gut. Pair with a quality electrolyte mix since Maurten gels contain no sodium.

SiS Strategy

Alternate between GO Isotonic gels every 25-30 minutes for the first half, then switch to Beta Fuel for higher carb delivery in the second half. The isotonic formula means you can skip water at aid stations when taking gels — just grab water when you’re actually thirsty. Budget-friendly enough to practice with during every long run.

Spring Energy Strategy

Take an Awesome Sauce early when your stomach is fresh, then space Canaberry gels every 35-40 minutes. The real food sits heavier, so give your stomach more time between gels. Many Spring Energy runners supplement with energy chews between gels for a mixed fueling approach.

Cost per Marathon

Let’s assume you’re fueling for a 3:30 marathon, taking gels every 30 minutes (roughly 7 gels total):

Brand	Gel Choice	Gels Needed	Cost per Marathon	Carbs Delivered
Maurten	5× Gel 100 + 2× Gel 160	7	$25.50	205g
SiS	4× GO Isotonic + 3× Beta Fuel	7	$17.00	208g
Spring Energy	3× Awesome Sauce + 4× Canaberry	7	$31.50	255g

Now multiply that by training long runs. If you do 20 long runs per marathon cycle where you practice nutrition, the cost difference becomes significant:

Maurten training cycle: ~$510
SiS training cycle: ~$340
Spring Energy training cycle: ~$630

SiS wins on budget by a landslide. Spring Energy delivers the most carbs per session but at a premium.

Who Should Choose What

Best for runners who hate sweet flavors: Maurten. The neutral taste is unmatched. You’ll never get flavor fatigue, even in an ultra.

Best for budget-conscious racers: SiS. At $2 per gel for the GO Isotonic, you can actually afford to practice race nutrition on every long run — which is how you should be doing it anyway.

Best for natural ingredient purists: Spring Energy. If you read ingredient labels and want to recognize everything in your fuel, this is your brand. Real food, real taste, real energy.

Best for maximum carb delivery: Maurten Gel 160 or SiS Beta Fuel. Both deliver 40g per gel, letting you hit 80-100g/hour targets with fewer packets. Spring Energy’s Canaberry edges them out at 45g if you can handle the thicker texture at race pace.

Frequently Asked Questions

Can I mix brands during a race?

Absolutely. Many runners use SiS for early-race fueling (when budget efficiency matters and your stomach is fresh) and switch to Maurten later when GI stress tends to build up. Just make sure you’ve practiced any combination in training first.

Do I need water with any of these gels?

SiS GO Isotonic and Maurten are both designed to work without water. Spring Energy gels are thicker and most runners prefer a sip of water to wash them down. That said, staying hydrated is always smart regardless of gel choice.

Are hydrogel gels actually better for your stomach?

The research supports Maurten’s claims for most runners. The hydrogel encapsulation does appear to reduce GI distress, particularly at higher carb intake rates (60g+ per hour). However, plenty of runners do fine with SiS or Spring Energy. Individual gut tolerance varies enormously.

How many carbs per hour should I target?

Current sports science suggests 60-90g per hour for events lasting over 2.5 hours, with trained guts pushing up to 100-120g. Start conservative (40-60g/hour) and build up over your training block. Your gel choice matters less than consistent gut training.

Do any of these gels contain common allergens?

Spring Energy gels may contain tree nuts, coconut, and other whole food allergens depending on the flavor. Always check labels if you have allergies. Maurten and SiS are generally free from major allergens, but verify on the packaging — formulations can change.

The Bottom Line

There’s no universally “best” gel. Maurten dominates on stomach friendliness and neutral taste. SiS wins on price and accessibility. Spring Energy owns the real food space with genuinely enjoyable flavors.

The real secret? Practice with your chosen gel consistently. A $2 SiS gel that you’ve trained with for months will outperform a $4.50 Spring Energy gel you grabbed for the first time on race morning. Every single time.

Pick based on your priorities — budget, stomach sensitivity, ingredient philosophy, or carb targets — then commit to training your gut with that choice. Your race-day stomach will thank you.

For more fueling options beyond gels, check out my guides on energy chews for marathon running and the best electrolyte mixes for runners.