How Many Energy Chews Should I Eat for Optimal Performance?

November 12, 2025 •

3 min read

According to sports nutritionists, endurance athletes need to consume between 30 and 90 grams of carbohydrates per hour during sustained exercise. The question of how many energy chews should I eat is therefore a critical component of any endurance fueling strategy.

Quick Summary

This article explains how to determine the optimal number of energy chews to consume based on exercise duration, intensity, and individual tolerance. It details a strategic fueling plan for endurance athletes to maintain steady energy levels and avoid performance-crushing bonking.

Key Points

Start Early: Begin consuming energy chews about 30 minutes into exercise and continue at regular intervals, such as every 15-30 minutes.
Match Intensity to Intake: Higher intensity and longer duration workouts require more carbohydrates per hour, often ranging from 60 to 90 grams.
Hydrate Consistently: Always consume energy chews with water to aid digestion and absorption, preventing stomach upset.
Experiment in Training: Never try a new fueling strategy on race day; use your long training sessions to determine what works best for your body.
Don't Overdo It: Excessive intake can lead to gastrointestinal issues. It is better to consume smaller, more frequent doses.
Vary Your Fuel: For very long events, combine chews with gels or sports drinks to avoid flavor fatigue and provide variety.
Consider Electrolytes: Factor in electrolyte replenishment from chews, sports drinks, or tabs, especially when exercising in hot weather.

Understanding Your Carbohydrate Needs

Before you can decide how many energy chews to eat, you must understand your body's energy requirements. For activities lasting over an hour, your body needs to replenish its glycogen stores, which serve as its primary fuel source. The recommended carbohydrate intake ranges from 30g to 90g per hour, depending on the exercise duration and intensity. A high-intensity, two-hour race will demand more fuel than a lower-intensity, three-hour trail run. Most energy chew brands list the carbohydrate content per serving on their packaging, so checking the nutritional information is the first step in creating your fueling plan.

Fueling Strategy by Duration and Intensity

For exercise under 60 minutes: Your body’s stored glycogen is typically sufficient. Additional fuel is not necessary unless you're starting on an empty stomach.
For exercise lasting 1–2.5 hours: Aim for 30–60g of carbohydrates per hour. This can be achieved by consuming 1–2 servings of energy chews, depending on the brand and your tolerance. It is best to start fueling early, approximately 30 minutes into your workout, and continue consuming small amounts every 15–30 minutes.
For exercise longer than 2.5 hours: The body's ability to absorb carbohydrates increases, allowing you to consume 60–90g or even more per hour. At this stage, it is wise to combine energy chews with other fuel sources, like sports drinks or gels, to vary texture and prevent palate fatigue.

Creating a Personalized Fueling Plan

Since individual needs and digestive systems vary, testing your fueling strategy during training is essential. What works for one athlete might cause gastrointestinal distress for another.

Read the label: Understand the carbohydrate and calorie content of your specific energy chew brand. Some chews come with caffeine, which can provide an extra boost but should also be tested during training.
Start slow: For your first few attempts, stick to the lower end of the recommended carbohydrate intake. See how your stomach reacts to the chews and adjust accordingly.
Time your intake: Use a timer or a watch alarm to remind yourself to take your chews consistently. This prevents the large energy spikes and crashes that come with infrequent fueling.
Stay hydrated: Chews are a solid food and should always be consumed with water. Dehydration can hinder your body's ability to absorb the carbohydrates effectively.
Listen to your body: Pay attention to your energy levels and any signs of stomach discomfort. If you feel sluggish or 'bonking,' you may need to increase your intake. If you feel bloated, you may be consuming too much or too quickly.

Comparison of Common Energy Chew Brands


Feature	Skratch Labs Sport Energy Chews	GU Energy Chews	Honey Stinger Energy Chews
Carbs per Serving	~19g (half pack)	~30g (half pack)	~39g (full pack)
Carbs per Hour (Target)	40-100g	60-80g	40-60g
Consumption Method	Consume half a pack per hour	One serving every 45 mins	Consume slowly over time
Texture	Soft and easy to chew	Similar to gummy bear	Soft, with honey flavor
Caffeine Options	Yes, 50mg in Sour Cherry	No, but available in gels	No, but available in gels

Note: Serving sizes and recommendations vary by brand, so always check the product packaging.

The Importance of Electrolytes

Many energy chews contain electrolytes, such as sodium, to replace what is lost through sweat. However, your needs may vary based on temperature, humidity, and your personal sweat rate. You may need to supplement your chews with a sports drink or electrolyte tabs to prevent cramping and maintain fluid balance, especially during hot conditions.

Conclusion: Fueling is an Art and a Science

Ultimately, there is no one-size-fits-all answer to how many energy chews should I eat. The ideal amount depends on your specific athletic goals, physical responses, and the demands of your activity. By following a strategic, personalized approach during training, you can dial in your fueling to ensure you have consistent energy levels and reach your peak performance on race day. The key is to test, learn, and refine your plan until you find what works best for you.

Here is a link to further information on sports nutrition guidelines from a reliable source.

Frequently Asked Questions

For runs longer than an hour, aim to consume 30-60g of carbs per hour by taking a small serving of chews every 15-30 minutes, along with water.

It is more effective to eat chews in smaller, regular intervals rather than all at once. This provides a steady supply of energy and prevents digestive upset.

Yes, consuming one serving of chews 5-15 minutes before a workout can top off your glycogen stores and provide an easy-to-digest carb boost right from the start.

Energy chews are a great option for high-intensity efforts, as they provide a quick burst of simple carbohydrates. They can be particularly useful just before a tough interval or climb.

Chews have a solid, gummy-like texture and provide more portion control, while gels have a semi-liquid consistency. The choice is largely personal preference, as both are effective carb sources.

No, not all energy chews contain caffeine. Some brands offer both caffeinated and non-caffeinated versions. Always check the packaging for ingredients and caffeine content.

While chews can be a primary fuel source, many athletes find it beneficial to combine them with sports drinks and other foods to vary texture and meet higher hourly carbohydrate needs during a marathon.