What to Look for in Energy Chews
Selecting the right energy chew is a personal process, often depending on taste preference and digestive tolerance. However, several key factors are universal to finding a high-quality product that performs under pressure.
Carbohydrate Composition
Energy chews typically use a blend of simple carbohydrates, primarily in the form of glucose and fructose. This combination is crucial because it allows the body to absorb and utilize energy more efficiently than a single carb source, helping to prevent gastrointestinal distress. Some brands may use sucrose, tapioca syrup, or maltodextrin. The ideal chew for longer distances should provide a mix of quick and sustained energy.
Electrolyte Content
As runners sweat, they lose vital electrolytes like sodium and potassium, which are essential for nerve and muscle function. Many energy chews include electrolytes to help replace these losses and aid in hydration. Sodium, in particular, is a key ingredient to look for, especially for those who sweat heavily or run in hot conditions.
Added Ingredients
Beyond carbs and electrolytes, some chews offer extra performance benefits. For example, certain flavors or variations may contain caffeine to help reduce the perception of effort and improve focus during hard workouts. Others may be fortified with B vitamins, which play a role in energy metabolism, or include antioxidants and whole-food ingredients for a more natural approach to fueling.
Texture and Digestibility
The chew's texture is a significant consideration, especially during high-intensity efforts. A softer, less chewy texture is easier to consume when breathing heavily, while some runners prefer the satisfying consistency of a firmer chew. Most importantly, the product must be easy on the stomach, as gastric issues are common during endurance exercise. Training with a new chew is essential to ensure it works well with your system.
Comparison of Popular Energy Chews for Runners
To help you decide, here is a comparison of some of the most popular energy chews on the market:
| Brand | Ingredients | Carbohydrates | Electrolytes | Key Features |
|---|---|---|---|---|
| CLIF BLOKS | Organic tapioca syrup, organic cane sugar | 24g per serving (3 chews) | 50-150mg Sodium | Wide flavor variety, caffeine options, some have extra sodium |
| Skratch Labs | Real fruit, simple sugar, glucose syrup | 19g per serving (5 chews) | ~35-80mg Sodium | Natural ingredients, no artificial additives, gentle on stomach |
| Honey Stinger | Organic tapioca syrup, organic honey | 23g per serving (6 chews) | 40mg Sodium | Uses real honey, vitamin C, variety of flavors including caffeine |
| ProBar BOLT | Organic tapioca syrup, organic cane sugar | 23g per serving (5 chews) | 15mg Sodium | Organic, vegan, B vitamins, lower sodium than some brands |
| GU Energy Chews | Tapioca syrup, cane sugar, maltodextrin | 22g per serving (8 pieces) | 40mg Sodium | Amino acids, wide flavor range, easy-tear packaging |
Top Energy Chews Reviewed
CLIF BLOKS Energy Chews
CLIF BLOKS are a staple in the endurance community for a reason. Their convenient, stackable format makes them easy to portion and consume on the go. They come in an extensive range of flavors, including caffeinated options like Black Cherry and Tropical Punch. The inclusion of maltodextrin and evaporated cane juice provides a blend of quick and sustained energy. Runners appreciate the moderate sodium levels, with special options like Salted Watermelon offering extra electrolytes for heavy sweaters.
Skratch Labs Sport Energy Chews
For runners with sensitive stomachs or those who prefer a more natural fuel, Skratch Labs is a top choice. Made with real fruit and simple ingredients, these chews are free from artificial flavors or waxes. The sugar-dusted exterior prevents stickiness and provides a great taste without being overly sweet. They are known for being easy on the digestive system, delivering a clean energy boost. Skratch Labs focuses on providing a balanced carbohydrate and electrolyte profile, making them excellent for long-distance training.
Honey Stinger Organic Energy Chews
Honey Stinger offers a honey-based, organic option that is a long-time favorite among endurance athletes. The use of natural honey provides a balanced glucose-fructose ratio, which aids in digestion and absorption. The chews are often smaller than competitors, making them very easy to carry and consume. With a soft, chewy texture and a variety of unique flavors, including caffeinated options, they provide a tasty and effective way to fuel on the run.
ProBar BOLT Organic Energy Chews
ProBar BOLT chews are a popular choice for runners seeking an organic, vegan-friendly fuel. They offer a delicious, real fruit flavor and a blend of carbohydrates to deliver a steady energy release. Fortified with B vitamins, they support energy-producing pathways in the body. While the sodium content is on the lower side, they are a great choice for shorter efforts or when paired with an electrolyte-rich hydration drink.
How to Use Energy Chews During Your Run
- During Long Runs: For runs over an hour, aim to consume 30-60 grams of carbohydrates per hour, taking small portions every 15-20 minutes. A standard serving of most chews provides 20-25 grams of carbs, so this might mean one to two servings per hour, depending on your product.
- Test During Training: Never try a new chew on race day. Test different brands and flavors during your long training runs to see what sits best with your stomach and what you find palatable when fatigued.
- Pair with Water: Always consume energy chews with water to aid in digestion and help your body absorb the carbohydrates more efficiently. Taking them with a sports drink might lead to an overconcentration of sugar, which can cause stomach upset.
- Beat Flavor Fatigue: If you find yourself getting tired of the taste of your fuel during extra-long runs, alternate between different flavors or even switch to a different type of fuel, like a gel or a bar, to keep things interesting and ensure you continue fueling.
Conclusion
Choosing the best energy chews for runners depends heavily on individual needs, taste preferences, and digestive compatibility. Popular options like CLIF BLOKS and GU Energy Chews are reliable for their convenience and variety, while brands like Skratch Labs and Honey Stinger cater to those who prioritize natural, easy-to-digest ingredients. Ultimately, the right fuel is the one that you can consistently consume and that keeps you feeling strong and energized throughout your run. The key is to experiment during training to find what works best for your body, ensuring you are well-prepared to tackle any distance, from a half-marathon to an ultramarathon.
