The Science of Energy Chews
Energy chews are concentrated sources of carbohydrates, typically composed of simple sugars like glucose, fructose, and maltodextrin. These sugars are easily and quickly absorbed by the bloodstream, providing a readily available fuel source for your working muscles. Unlike energy bars, which are higher in fiber and fat, chews are designed for rapid digestion during high-intensity activity when your digestive system is compromised.
Key Ingredients and Their Functions
- Carbohydrates: The primary energy source. Most formulas use a combination of glucose and fructose for improved absorption and digestion, helping to prevent gastrointestinal distress.
- Electrolytes: Often include sodium and potassium to help replace minerals lost through sweat, maintaining fluid balance and preventing cramping.
- Caffeine: Some varieties include caffeine to increase focus and perceived effort, particularly useful for late-stage endurance events.
- Amino Acids: Found in some chews, amino acids like BCAAs can help support muscle performance and recovery.
Timing Is Everything: When to Eat Energy Chews
Your fueling strategy is just as important as the fuel itself. The timing of your chew consumption depends on the duration and intensity of your activity. Practicing your fueling routine during training is essential to avoid surprises on race day.
Before Your Workout (Pre-Load)
For workouts lasting over 60 minutes, consuming a serving of energy chews 15-30 minutes before you start can top off your glycogen stores and provide an initial energy boost. This is especially helpful if you haven't eaten recently and helps you start strong.
During Your Workout (Maintenance)
This is where consistent fueling is critical. For efforts longer than one hour, aim to consume a serving of chews every 20-30 minutes. This provides a steady drip of carbohydrates to your muscles, preventing a sudden energy crash, or 'bonk'. The precise number of chews will depend on the brand's serving size, so always check the nutrition label. For example, some brands recommend 5 chews every 30 minutes to deliver around 24 grams of carbs.
After Your Workout (Recovery)
While not their primary function, energy chews can aid in recovery. Consuming carbohydrates within 30 minutes of finishing your exercise helps to replenish muscle glycogen stores, kickstarting the recovery process. However, a balanced meal is recommended for more complete recovery nutrition.
Creating Your Personalized Fueling Strategy
- Test during training: Never try a new fueling product for the first time on race day. Use long training sessions to experiment with different brands, flavors, and timing to see what your stomach tolerates best.
- Hydrate effectively: Most chews should be consumed with water to aid digestion and absorption. Chews are not a substitute for proper hydration, especially for replacing electrolytes. On very long or hot days, consider an electrolyte supplement or drink alongside your chews.
- Calculate your needs: The general recommendation is 30-60g of carbohydrates per hour for moderate-intensity exercise, potentially up to 90g for ultra-endurance efforts. Check the carb content per chew and plan your hourly intake accordingly. For example, if your chews have 8g of carbs each, you'll need 4-8 chews per hour.
- Listen to your body: Pay attention to how you feel. If you experience stomach upset, try taking smaller, more frequent doses or switching to a different brand with a different carb blend.
- Consider variety: If you find yourself experiencing flavor fatigue on long efforts, alternate between different flavors or combine chews with other fuel sources like gels or sports drinks.
Energy Chews vs. Energy Gels
| Feature | Energy Chews | Energy Gels |
|---|---|---|
| Texture | Semi-solid, gummy, requires chewing. | Liquid or gel-like, swallowed quickly. |
| Convenience | Easy to carry and eat cleanly; resealable packs allow portion control. | Single-serving packets, can be messier. |
| Absorption Rate | Slightly slower due to chewing and digestion, but still rapid. | Very rapid absorption due to liquid form. |
| Fueling Control | Allows for more control over intake; can eat one or two at a time. | Typically must be consumed all at once. |
| Palate Fatigue | Chewing and flavor can help break monotony. | Can lead to flavor fatigue, especially on long efforts. |
| Gut Impact | Less likely to cause digestive distress if consumed in small, regular amounts with water. | Can cause stomach upset if consumed too quickly or without water. |
The Role of Hydration with Chews
Proper hydration is a critical partner to your energy chew consumption. Many chews, especially non-isotonic varieties, are highly concentrated and require water to help with digestion. Without adequate fluid, your body may pull water from other places to aid in digestion, which can exacerbate dehydration and lead to stomach issues. The general recommendation is to take a few sips of water with each serving of chews to facilitate the process and maintain fluid balance. For long events, combining chews with an electrolyte drink can be an effective way to manage both carb and hydration needs simultaneously.
Conclusion: Fuel Smart, Perform Stronger
Knowing how to eat energy chews is a game-changer for endurance athletes. By implementing a smart fueling strategy that focuses on timing, hydration, and mindful dosage, you can effectively prevent the dreaded bonk and sustain peak performance. Remember to practice your strategy during training, test different brands and flavors, and listen to your body's signals. With the right approach, energy chews are a highly effective and convenient tool for achieving your endurance goals.
For more expert advice on fueling, explore resources from reputable sources like The Feed. The Feed Insider: How to Use Energy Gels and Chews
