For endurance athletes, maintaining consistent energy levels is critical for sustained performance and preventing premature fatigue, often called 'bonking'. Carbohydrates are the body's primary and most efficient fuel source during prolonged exercise. GU Energy Chews provide an easy-to-digest, semi-solid option to replenish those carbohydrate stores, but understanding the correct dosage and timing is key to maximizing their benefits.
Understanding GU Energy Chew Servings
Before determining a schedule, it's essential to understand the recommended serving size for GU Energy Chews. A standard pack contains eight chews, which equals two servings. One single serving is four chews, providing approximately 90-100 calories and 22-24 grams of carbohydrates. These chews are designed for portion-controlled intake, allowing athletes to consume smaller amounts more frequently. This differs from a single-packet gel, which is typically consumed all at once.
The Optimal Fueling Strategy: Before and During Exercise
Your fueling plan with GU Energy Chews should be proactive, not reactive. Waiting until you feel hungry or low on energy is often too late. Here's a guide for structuring your intake based on the length of your activity.
For Efforts Under 60 Minutes
For shorter, more intense workouts lasting an hour or less, your body's stored glycogen is typically sufficient. Topping off your energy stores can still be beneficial, however. Start your workout well-hydrated and consume one serving of four chews about 5 to 15 minutes before you begin to provide an initial boost. A few sips of water are always recommended to help with digestion.
For Efforts Over 60 Minutes
This is where consistent in-race fueling becomes crucial. For activities lasting more than an hour, such as long runs, bike rides, or hikes, you will need to refuel along the way. The general recommendation is to take one serving of chews (four pieces) every 30 to 45 minutes.
- Maintain Consistency: Stick to a consistent fueling schedule rather than eating sporadically. This prevents significant drops in blood glucose that can lead to fatigue.
- Higher Intensity Efforts: Some athletes engaged in very high-intensity activity may benefit from consuming a serving more frequently, closer to the 20-30 minute mark, but should always monitor their stomach for potential discomfort.
The Importance of Hydration
Proper hydration is non-negotiable when consuming energy chews. Chews are a concentrated carbohydrate source that needs water to be effectively processed and absorbed by the body. Consuming chews without enough water can cause stomach distress and slow down absorption. Always follow a serving of chews with a few sips of water or a low-calorie electrolyte drink to facilitate absorption.
GU Chews vs. GU Gels: Which Is Right for You?
Both GU Chews and Gels serve the purpose of delivering quick energy, but they offer different experiences. Chews are a great alternative for athletes who prefer a solid food texture or find gels difficult to stomach. Using a combination of both can also help prevent 'flavor fatigue' during long events.
Comparison of GU Fueling Options
| Feature | GU Energy Chews | GU Energy Gels |
|---|---|---|
| Texture | Semi-solid, gummy bites | Syrupy, liquid consistency |
| Absorption Speed | Slightly slower than gels | Faster, designed for rapid absorption |
| Portion Control | Excellent (eat 1-4 chews at a time) | Limited (consume a single packet at once) |
| Hydration Needs | Requires water to aid digestion | Recommended with water for optimal absorption |
| Digestive Feel | Many find them easier on the stomach | Some may experience stomach issues if taken too quickly |
| Use Case | Ideal for consistent, metered fueling during long efforts; can combat flavor fatigue | Best for quick, hands-free fueling at higher intensity |
Beyond the Basics: Fine-Tuning Your Fueling Plan
Your personal fueling strategy is unique to your body. Consider the following factors:
- Individual Tolerance: Your digestive system is a powerful but sensitive organ. Practice your fueling strategy during training to see how your stomach reacts.
- Carbohydrate Target: For ultra-endurance efforts, aiming for a total of 60 to 90 grams of carbohydrates per hour from a combination of sources (chews, gels, drinks) can be optimal.
- Caffeine: Be mindful of your caffeine intake. Some GU Chew flavors, like Strawberry, contain caffeine (20mg per serving), while others are caffeine-free. Caffeine can provide an extra boost but may cause jitters in sensitive individuals.
- Environmental Factors: Hot weather and high humidity can increase sweat rate, meaning you may need to increase both fluid and electrolyte intake. The sodium in GU Chews helps replace some lost electrolytes.
Conclusion: Find What Works for You
The standard guideline is to eat one serving of four GU Energy Chews every 45 minutes for sustained exercise, supplementing with a serving before you begin. However, this is merely a starting point. The most effective strategy involves personal experimentation to determine what your body can tolerate and what cadence provides the most consistent energy for your specific activity. By following the best practices of consistent fueling, proper hydration, and testing your approach during training, you can use GU Energy Chews to power your way to a stronger, more confident performance. Learn more about developing a complete fueling plan by visiting the official GU Energy Labs website.
