The Science Behind Fueling
For endurance athletes, carbohydrates are the body’s primary and most efficient fuel source. Your body stores carbohydrates as glycogen in the muscles and liver, but these stores are limited. Once depleted, you experience the dreaded 'bonk' or 'hitting the wall,' a severe drop in performance. The purpose of energy chews, gels, and sports drinks is to replenish these carbohydrate stores during prolonged exercise, ensuring a steady energy supply.
Understanding Your Hourly Carbohydrate Needs
The optimal number of energy chews you should eat is not a single, fixed number but depends on your activity's duration and intensity. Research suggests a tiered approach to carbohydrate intake during exercise longer than 60-90 minutes.
- For exercise lasting 1–2 hours: Aim for a carbohydrate intake of 30–60 grams per hour. For example, this could mean one packet of chews every hour, depending on the brand.
- For exercise lasting 2–3 hours: Increase your intake to around 60 grams of carbohydrates per hour. This might involve combining chews with a sports drink or a gel.
- For ultra-endurance exercise (over 2.5–3 hours): Athletes may benefit from up to 90 grams of carbohydrates per hour. At this level, using a mix of glucose and fructose-based carbohydrates (found in many chews and gels) is recommended to maximize absorption and reduce stomach discomfort.
Calculating Your Energy Chew Intake
To determine how many chews you need, first, you must know the carbohydrate content of your specific product. This is arguably the most critical step, as different brands and formulas vary significantly.
For example, if you need 60g of carbs per hour and your chosen brand contains 22g of carbohydrates per half-packet serving (typically 4-5 chews), you would need roughly 2.5 servings, or about 10-12 chews, per hour. You can then strategize to consume a few chews every 15-20 minutes to maintain a consistent energy flow rather than consuming a full serving at once.
Timing Your Fueling Strategy
Proper timing is essential for effective fueling. It's not about waiting until you feel tired or hungry, as by then it's often too late.
- Before Activity: For runs or workouts lasting over 60 minutes, consuming a serving of chews 5-15 minutes beforehand can help top off your glycogen stores.
- During Activity: Start fueling around 30-45 minutes into your exercise and continue with small, regular doses every 30-45 minutes. Spreading out your intake helps prevent overwhelming your digestive system.
- Pairing with Hydration: It is critical to consume chews with water to aid digestion and absorption. Chews can be more concentrated than gels, and without sufficient water, they can cause stomach issues.
Energy Chew Comparison for Endurance Athletes
To help select the best option for your needs, here is a comparison of popular energy chew brands.
| Feature | GU Energy Chews | Science in Sport Beta Fuel Chews | ProBar BOLT Energy Chews | Honey Stinger Organic Energy Chews |
|---|---|---|---|---|
| Carbs Per Serving | 22g (per 8 chews) | 46g (per 60g pack) | 24g (per 5 chews) | 26g (per 6 chews) |
| Carb Ratio | Maltodextrin and Fructose | 1:0.8 Maltodextrin:Fructose | Rice Syrup and Cane Sugar | Organic Tapioca Syrup and Honey |
| Electrolytes | Contains Sodium | Contains Sodium | Contains Sodium | Contains Sodium and Potassium |
| Caffeine Options | Yes, in select flavors | No | Yes, in some flavors | No |
| Unique Features | BCAAs for muscle support | Optimized for high carb intake (90-120g/hr) | 70% of daily Vitamin C needs | Uses natural honey |
Best Practices for Your Fueling Strategy
- Listen to your body. Your stomach's tolerance is a major factor. What works for one athlete may not work for you. Experiment during training to find your ideal intake frequency and brand. Your digestive system can also be trained to handle higher carbohydrate loads over time.
- Test during training, not race day. Never try a new fueling product or strategy on race day. Use your long training sessions to practice your nutrition plan to avoid any unwelcome gastrointestinal surprises.
- Combine fuel sources. Mixing chews with gels or a carbohydrate sports drink can help combat flavor fatigue and vary your intake strategy. Be sure to account for total carbohydrate intake from all sources to avoid over-fueling.
- Stay hydrated. Drinking enough water is non-negotiable. It's crucial for properly digesting and absorbing the carbohydrates from chews, which helps prevent cramping and dehydration.
- Adjust for conditions. In hotter weather or high-intensity efforts, you might sweat more and need extra electrolytes. Some chews include higher sodium content for this purpose.
Conclusion
Determining how many energy chews do you eat? is a personal journey that depends on a nuanced understanding of your body's needs and the demands of your activity. By calculating your hourly carbohydrate requirements, experimenting with different products in training, and adhering to proper timing and hydration strategies, you can confidently fuel your endurance efforts. The key is to practice, listen to your body, and build a fueling strategy that works for you, ensuring you have the energy to power through every challenge. To learn more about tailoring your specific nutrition plan, consider consulting a sports dietician. An excellent resource for sports nutrition research is the Gatorade Sports Science Institute.
