How often should I take energy chews for endurance and performance?

November 11, 2025 •

4 min read

Endurance athletes who use energy chews can improve performance by 5-7% compared to those who don't fuel consistently. Understanding how often should I take energy chews is crucial for maintaining steady energy levels, delaying fatigue, and avoiding gastrointestinal distress during long or intense workouts.

Quick Summary

This article provides practical guidelines for using energy chews before and during workouts, detailing recommended intake frequencies and carb targets per hour. It covers optimizing your fueling strategy, training your gut, and choosing the right chews for your activity level and duration.

Key Points

Pre-Workout Timing: Consume a serving 15-30 minutes before exercise for activities over an hour to top off glycogen stores.
During Workout Frequency: For endurance, aim to take small, consistent doses every 15-45 minutes to maintain steady energy levels.
Carbohydrate Target: Ingest 30-90 grams of total carbohydrates per hour during long workouts, adjusting for intensity and individual needs.
Combine with Water: Always consume chews with water to facilitate digestion and proper carbohydrate absorption.
Practice During Training: Test your energy chew strategy on long training runs to train your gut and avoid race-day surprises.
Listen to Your Body: Pay attention to your energy levels and digestive comfort, adjusting your intake frequency and amount as needed.
Choose the Right Format: Chews offer better portion control and less mess compared to gels, making them ideal for a gradual fueling approach.

Energy chews are a popular and effective method for refueling during endurance exercise. Unlike gels, their solid, bite-sized form offers better portion control and can alleviate flavor fatigue, making them a preferable choice for many athletes. However, their effectiveness hinges on a properly timed and consistent intake strategy. This guide breaks down how to use them for maximum benefit.

Pre-Workout Fueling: Topping Off Your Stores

While your body's glycogen stores are sufficient for exercise lasting less than 60-90 minutes, it's beneficial to top them off for longer or more intense sessions. Consuming energy chews before a workout ensures your muscles have an immediate fuel source from the start, which can delay fatigue. For optimal pre-workout fueling, follow these guidelines:

Timing: Eat one serving (typically half a pack or 4-5 chews, but check the product label) approximately 15-30 minutes before your workout or race.
Hydration: Always consume your chews with a few sips of water. This aids in digestion and ensures the carbohydrates are readily available for your body to use.
Consider Intensity: For short, high-intensity efforts, a pre-workout serving might be all you need. For longer efforts, this is just the beginning of your fueling plan.

In-Workout Fueling: The During-Activity Strategy

For any activity lasting longer than an hour, consistent refueling is non-negotiable. The goal is to provide a steady supply of carbohydrates to your muscles without overloading your digestive system. The frequency of your intake depends on the duration and intensity of your exercise.

Moderate Intensity (over 60 minutes): Aim for a steady intake every 45-60 minutes. A typical approach is to consume a full serving of chews per hour, spaced out to prevent spikes.
Higher Intensity or Longer Events (over 2 hours): Increase your frequency. Many athletes find success with smaller, more frequent doses—about 2-4 chews every 15-30 minutes. The total goal is to hit a target carbohydrate intake per hour, often between 30-90 grams depending on your body and exercise intensity.

Example Intake Plan for a 3-hour Workout

Start (15 mins before): 1 serving of chews with water.
Hour 1 (at 45 mins): 1 serving of chews with water.
Hour 2 (at 90 mins, then 120 mins): 1 serving every 30 minutes, or 2 chews every 15 mins.
Hour 3 (at 150 mins, then 180 mins): 1 serving every 30 minutes, or 2 chews every 15 mins.

Best Practices for Using Energy Chews

Test in Training: Never try new fueling strategies on race day. Practice your fueling plan during long training sessions to train your stomach and identify any potential issues.
Start Early: Begin your fueling regimen before you feel a drop in energy. By the time you feel fatigued, it's often too late to recover quickly.
Listen to Your Body: While guidelines are helpful, every athlete is different. Your absorption rates, intensity, and hydration levels all play a role. Pay attention to how you feel and adjust your intake accordingly.
Don't Overdo It: Consuming too many chews too quickly can lead to stomach cramps and other gastrointestinal issues. Stick to your planned intake and avoid the temptation to eat more just because they taste good.
Combine with Other Fuel: Chews can be part of a larger nutrition plan that includes sports drinks and gels. Just remember to account for your total carbohydrate intake from all sources to avoid over-fueling.
Carry a Log: Keep a record of your fueling during training. Note what you ate, when, and how it made you feel. This helps you refine your strategy over time.

Comparison: Energy Chews vs. Gels


Feature	Energy Chews	Energy Gels
Portion Control	Excellent; can eat one or two at a time.	Limited; typically an all-at-once dose.
Texture	Solid, satisfying to chew; can combat flavor fatigue.	Gel-like consistency; some find it less palatable.
Absorption Speed	Slightly slower due to chewing; aids controlled intake.	Very fast; absorbs rapidly for quick energy.
Consumption Method	Requires chewing, which can be difficult during high intensity.	Easy to consume quickly while running or cycling.
Hydration Needs	Requires water to aid digestion and absorption.	Often needs water (except for isotonic gels) to prevent dehydration.
Mess Factor	Low; pre-portioned and easy to handle.	Higher risk of mess and sticky residue.

Conclusion: Finding Your Optimal Strategy

The frequency at which you should take energy chews depends on your workout duration, intensity, and personal tolerance. For any activity over an hour, a consistent intake of 30-90 grams of carbohydrates per hour is recommended, delivered through chews consumed every 15 to 45 minutes. By practicing your fueling strategy during training, staying hydrated, and listening to your body, you can confidently use energy chews to maintain peak performance and achieve your endurance goals. For further in-depth guidance on endurance fueling, visit Runner's World's comprehensive resources on training nutrition.

Frequently Asked Questions

Most athletes aim for 30-90 grams of carbohydrates per hour during endurance exercise, which often translates to one full pack of chews per hour, or smaller portions (like 2-4 chews) every 15-30 minutes. The exact number depends on the carbohydrate content of your specific chews and your activity intensity.

Yes, for workouts lasting over an hour, it is beneficial to take a serving of energy chews 15-30 minutes before starting. This helps to top off your energy stores and prepare your body for the extended effort.

Yes, it is crucial to consume water with energy chews. Chews are a concentrated source of carbohydrates, and drinking water alongside them helps your body digest and absorb the fuel effectively, preventing dehydration and stomach upset.

For workouts lasting under 60 minutes, your body's existing glycogen stores are typically sufficient, so energy chews are not usually necessary. However, a chew could be used 15 minutes prior to a short, intense session for a quick boost.

Energy chews are solid, gummy-like options that provide better portion control and less mess, while energy gels are a quick-absorbing, gel-like substance consumed in a single shot. Chews are often preferred by those who dislike the texture of gels or want to manage their intake more precisely.

Look for a combination of simple sugars like glucose and fructose, as they use different pathways for absorption, providing faster and more sustained energy. Some chews also include electrolytes like sodium and potassium, which help replace minerals lost through sweat.

Practice your fueling strategy during training sessions, especially on your longest workouts. Start with smaller amounts and gradually increase your intake to help your digestive system adapt. Consistency is key to building tolerance.