What Are Energy Chews?
Energy chews are small, semi-solid gummy supplements designed to provide a quick and easily digestible source of carbohydrates during physical activity. Primarily composed of simple sugars like glucose and fructose, they offer a convenient and portable alternative to energy gels, bars, or sports drinks. Many formulas also include electrolytes such as sodium and potassium to help replenish minerals lost through sweat, while some contain added caffeine or branched-chain amino acids (BCAAs) to support performance and recovery.
Unlike heavier energy bars that require more digestion, energy chews offer a fast-acting energy source that can be consumed without a lot of chewing or mess. This makes them an excellent option for athletes who prefer a more controlled intake method during their training or competition.
Mastering the Timing of Your Chews
Timing is crucial for optimizing the benefits of energy chews. The strategic consumption of these supplements can significantly impact your performance and endurance.
Pre-Exercise Fueling
Consuming energy chews before an activity serves to top off your glycogen stores, giving your muscles readily available fuel from the start.
- For activities over 60 minutes: Have a serving of energy chews (typically half a pack) about 15-30 minutes before you begin. This ensures the carbohydrates are available in your bloodstream as you start working hard.
- For shorter, intense workouts: If you're exercising for less than an hour, your body’s glycogen stores are usually sufficient, and pre-loading with chews is generally not necessary unless you are training in a fasted state.
During Exercise Fueling
During long-duration exercise, it is essential to refuel consistently to prevent a drop in energy levels and performance. A common mistake is waiting until you feel exhausted or 'hitting the wall' to start fueling, at which point it may be too late to recover effectively.
- For activities over 60 minutes: Aim for a steady intake of chews throughout your activity. A good starting point for many athletes is to consume a serving every 20-45 minutes, depending on the intensity of the exercise and your individual needs.
- Combating flavor fatigue: On long races or training sessions, athletes often experience flavor fatigue from consuming the same gels or drinks. Chews offer a change in texture and taste, which can make consistent fueling more enjoyable.
- Before tough sections: Strategic use can provide a quick boost of energy right before a challenging part of your route, such as a steep climb during a cycling race or a sprint finish during a run.
Energy Chews vs. Other Fueling Options
Choosing the right fuel depends on your personal preference, the type of activity, and the intensity. Here is a comparison of energy chews with other common fueling options.
| Feature | Energy Chews | Energy Gels | Energy Bars | Sports Drinks |
|---|---|---|---|---|
| Texture | Semi-solid, chewy | Liquid or gel | Solid | Liquid |
| Digestion Speed | Fast, but slightly slower than gels due to chewing | Fastest | Slowest, due to solid ingredients | Very fast (liquid) |
| Portability | High, small packet, no mess | High, small packet, can be messy | Variable, can be bulky | Less portable, requires a bottle |
| Consumption Rate | Controlled, can take small amounts at a time | Must be consumed in one go | Slower, requires more chewing | Controlled, can sip throughout |
| Primary Use | Endurance activities over 60 mins, consistent feeding | High-intensity efforts, rapid energy boost | Low-to-moderate intensity efforts, or pre-exercise | Hydration and fuel combined |
| Hydration Need | Requires water to aid absorption | Requires water (unless isotonic) | Requires water | Built-in |
How to Effectively Use Energy Chews
Getting the most out of your energy chews requires a few key practices to ensure they work effectively and don't cause digestive upset.
- Practice during training: Never try a new energy product on race day. Use your long training sessions to experiment with different flavors and textures to see what your stomach tolerates best. This also helps you get used to the timing of consumption.
- Pair with water: Always consume energy chews with water. This helps with the digestion and absorption of the carbohydrates, allowing them to enter your bloodstream more efficiently. Consuming too many chews without enough water can lead to stomach upset.
- Start early and consistently: The key to fueling for endurance is to start before you need it and maintain a consistent intake. Setting an alarm or using a sports watch to remind you to take a chew every 20-30 minutes can be a game-changer.
- Consider a combination approach: For very long events, you might find a mix of fuel sources works best. You could start with energy chews and transition to or alternate with a different source like a sports drink or energy bar to break up the monotony. For an expert perspective on sports fueling strategies, check out resources like the Sports Dietitians Australia blog.
Conclusion: Fuel Smart, Perform Stronger
Knowing when should you eat energy chews is a vital component of any endurance athlete’s nutrition strategy. Their convenience, controlled dosage, and ability to combat flavor fatigue make them a versatile fueling option for activities lasting over an hour. By consuming them strategically—before and regularly during exercise—and remembering to pair them with adequate hydration, you can ensure a steady supply of energy. Remember to test different brands and consumption schedules during your training to find the perfect approach for your body, helping you finish strong every time.
