Your Ultimate Guide to Fueling with Energy Chews
Energy chews are a popular and convenient fuel source for endurance athletes. They offer a quick, digestible burst of carbohydrates to power muscles through prolonged exercise. Unlike sticky gels, chews provide a more solid, snack-like texture that many find more palatable, helping to combat flavor fatigue on long efforts. However, getting the dosage right is critical to avoid an energy crash or stomach upset.
Determining Your Carbohydrate Needs
Your fueling strategy is based on one key metric: your hourly carbohydrate intake goal. The amount you need depends on the length and intensity of your activity. General guidelines suggest a range of 30 to 90 grams of carbohydrates per hour for activities lasting over 60 minutes.
- For 1-2 hour activities: Aim for approximately 30 grams of carbohydrates per hour. This is often achievable with one or two servings of energy chews, depending on the brand's nutritional information. For example, some brands offer chews in packs with two servings, totaling about 48 grams of carbs per pack. You would consume a portion of the pack to meet your needs.
- For 2-3 hour activities: Increase your intake to around 60 grams of carbohydrates per hour. This may involve a combination of chews and other fuel sources, like a sports drink, to meet the higher demand without overloading your stomach.
- For activities over 3 hours: Elite or highly conditioned athletes may be able to tolerate up to 90 grams of carbohydrates per hour. This requires careful and practiced fueling, often involving multiple types of carbohydrates (glucose and fructose) to maximize absorption and is a strategy that should be tested extensively during training.
Timing Your Chew Consumption
When you take your chews is just as important as how many. Here is a sample fueling schedule for a longer event:
- Pre-Activity (15-30 minutes before): Take one serving (half a pack) to top off your glycogen stores. This ensures your muscles have a readily available energy source from the start.
- During Activity (every 45-60 minutes): Consume one serving (half a pack) to replenish carbohydrates as they are used. This prevents your energy levels from dipping too low and helps avoid 'hitting the wall'.
- Regular, Smaller Doses: Some athletes prefer to break up their servings, taking one or two individual chews every 15-20 minutes. This method provides a more consistent energy stream and can be easier on the stomach.
Chews vs. Gels: A Quick Comparison
| Feature | Energy Chews | Energy Gels |
|---|---|---|
| Texture | Solid, gummy, requires chewing | Liquid, syrupy, quickly consumed |
| Convenience | Easy to carry, portion control is simple | Compact, but can be messy and sticky |
| Intake Speed | Slower, as it requires chewing | Faster, ideal for high-intensity moments |
| Digestion | Gentle on the stomach for many, less risk of 'gut bomb' | Can cause stomach upset if not taken with water |
| Serving Size | Packs often contain multiple servings, customizable intake | Typically single-serving packets, fixed amount |
| Hydration | Should be consumed with water to aid digestion | Many require water, some isotonic versions do not |
Practical Tips for Using Energy Chews
- Train with your chews: Never try a new fueling strategy on race day. Experiment with different brands, flavors, and timing during your training sessions to see what works best for your body.
- Hydrate adequately: Always consume chews with water. The simple sugars in the chews require fluid for efficient absorption, and proper hydration is essential for performance.
- Listen to your body: Your fueling needs will vary based on effort, temperature, and personal metabolism. Adjust your intake if you start to feel fatigued or nauseous. It's a skill that improves with practice.
- Store them correctly: In cold weather, chews can harden. Keep them close to your body in a pocket to keep them warm and soft. In hot weather, they can melt, so consider their placement carefully.
Conclusion
Figuring out how many energy chews to take is a personalized process that requires testing during training. Start with the general guideline of 30-90 grams of carbohydrates per hour, and adjust based on the intensity and duration of your activity. By combining strategic timing, adequate hydration, and listening to your body, you can effectively use energy chews to maintain your energy levels, avoid gastric distress, and optimize your performance during endurance events.
