Understanding Energy Chews and Their Benefits
Energy chews are bite-sized carbohydrate blocks, often formulated with a blend of fast-absorbing sugars (like glucose and fructose) and sometimes electrolytes or caffeine. They are designed to replenish depleted glycogen stores, which helps prevent fatigue and maintain performance during endurance activities lasting over an hour. The key benefits include their convenient, portable nature, portion control, and a solid texture that can combat flavor fatigue experienced with gels.
The Importance of Testing During Training
Before using energy chews in a race or high-stakes event, it is critical to test them thoroughly during training. Your body's response to different brands, flavors, and textures can vary significantly. By experimenting during your practice sessions, you can identify which chews are most palatable, sit well with your stomach, and provide the most effective energy boost without causing gastrointestinal distress. It's also an opportunity to practice your fueling schedule and technique while at a lower-intensity effort. This practice is essential for building confidence and avoiding unwanted surprises on race day.
A Three-Part Fueling Strategy
Properly consuming energy chews involves a strategy that spans before, during, and after your activity. The right timing ensures your body's energy stores are topped off, consistently replenished, and then refilled post-effort for better recovery.
Before Activity
- Timing: Consume one serving of energy chews 15–30 minutes before starting your workout or race. This "tops off" your muscle glycogen stores and prepares your body for the initial effort.
- Pair with Water: Always consume chews with water to aid digestion and absorption. Hydration is key to making the carbohydrates work efficiently.
During Activity
- Consistent Intake: For activities lasting longer than an hour, aim to consume a portion of chews every 20–30 minutes. Many athletes target an intake of 60 to 90 grams of carbohydrates per hour from a combination of fuel sources.
- Small, Steady Doses: The individual pieces of chews are excellent for metered consumption. Instead of eating a whole serving at once, you can take one or two pieces at a time to maintain a steady energy level and avoid a large insulin spike.
- Hydrate Continuously: Always take sips of water with your chews, especially as your breathing becomes more labored during higher intensity efforts. This is crucial for helping your body process the concentrated carbohydrates.
After Activity
- Refuel: Though primarily for during-exercise fueling, chews can help kickstart the recovery process by replenishing depleted glycogen stores. Consuming a serving within 30 minutes of finishing can help your body begin to repair and restore itself.
Energy Chews vs. Energy Gels: A Comparison
| Feature | Energy Chews | Energy Gels |
|---|---|---|
| Texture | Semi-solid, gummy, bite-sized | Liquid or syrupy |
| Consumption | Requires chewing; can be metered out slowly | Swallowed quickly; one packet is often a single serving |
| Absorption | Slightly slower than gels, providing a steadier release | Rapid absorption for an immediate energy boost |
| Convenience | Portable, less messy, allows for customized portions | Quickest option for high-intensity efforts |
| Usage | Better for steady, longer efforts where you can chew | Ideal for short, high-intensity events where speed is critical |
| Considerations | Chewing can be difficult during high-intensity breathing | Texture may be disliked by some; can cause stomach upset if taken without water |
Practical Tips for Using Energy Chews
- Stay Hydrated: Always have a hydration source with you. For longer activities, consider a sports drink to replace electrolytes, complementing your chews.
- Listen to Your Body: Adjust your intake based on the intensity of your exercise. During easier portions, you may eat fewer chews, while during a tough climb, a quick serving can provide the necessary instant boost.
- Address Flavor Fatigue: Variety is key for long endurance events. Rotating between caffeinated and non-caffeinated flavors can keep your palate interested and prevent you from underfueling.
- Proper Storage: Store chews in a cool, dry place to prevent them from melting or becoming a sticky mess in your pocket. In cold weather, keep them close to your body to prevent them from becoming too firm.
- Consider Additives: Choose chews with electrolytes like sodium if you are a heavy sweater, or those with added caffeine for a mental boost during the later stages of a race.
Conclusion
Energy chews are an effective and versatile tool in an athlete's fueling arsenal. Their ease of portioning and satisfying texture make them a popular alternative to energy gels, especially for steady, long-duration efforts. By practicing with different brands during training, timing your intake strategically, and prioritizing hydration, you can leverage energy chews to maintain a consistent energy supply and optimize your performance. Experimentation is the most important step to creating a fueling strategy that works best for your body and your sport. For further reading on sports nutrition, see the resources provided by reputable sports dietitians, such as those at the International Olympic Committee's Nutrition section.
