Why Fueling During a Run is Essential
When you run, your body uses glycogen (stored carbohydrates) as its primary fuel source. For shorter, high-intensity efforts under an hour, your body's existing glycogen stores are usually sufficient. However, during longer or more intense runs, these stores become depleted, and your body must look for alternative, less efficient fuel sources like fat. This is what causes the feeling of hitting "the wall" or extreme fatigue. Energy chews provide a convenient and concentrated source of simple carbohydrates that can be absorbed quickly to top off your glycogen levels, keeping you powered for longer.
The Strategic Timing for Energy Chew Consumption
The most effective way to use energy chews involves a strategy based on the length of your run and your personal tolerance. Waiting until you feel fatigued is too late, as your body is already in a state of energy deficit. Instead, proactive and consistent fueling is the key.
Before the Run: The Top-Off
For runs lasting longer than an hour, a pre-run snack can help top off your liver glycogen stores and prepare your body for the upcoming effort. Consuming a small serving of energy chews, roughly 5-15 minutes before you start running, is an effective strategy. This allows your body to begin metabolizing the carbohydrates just as your workout begins, providing an immediate energy boost.
During the Run: Little and Often
Most experts recommend beginning mid-run fueling around the 45-60 minute mark for continuous efforts over 90 minutes. A common intake schedule is to consume a small portion of chews (typically 1-2 pieces) every 20-30 minutes. This "little and often" approach provides a steady supply of energy, preventing sharp spikes and crashes in blood sugar, which can cause stomach distress. The total hourly intake is often targeted at 30-60 grams of carbohydrates, though highly intense or ultra-endurance efforts may require up to 90 grams per hour, sometimes from a combination of sources.
Gut Training: Practice Makes Perfect
Just like training your muscles, you must train your gut to handle fuel during intense activity. Experimenting with energy chews during your long training runs is crucial. This helps your digestive system adapt to processing carbohydrates while blood is diverted to your working muscles. Testing various flavors and brands is also essential to discover what works best for your stomach and what you can tolerate for an extended period, preventing flavor fatigue. A race day nutrition plan should never include a brand new type of fuel.
The Importance of Hydration with Chews
Energy chews, being a concentrated source of sugar, must be consumed with water. Hydrating as you consume chews aids digestion and absorption. Without water, the concentrated sugars can draw fluid from your bloodstream into your stomach, leading to bloating, cramping, or nausea. For longer events, pairing chews with plain water is often a better strategy than using them with a carbohydrate-based sports drink, as it prevents over-concentrating your sugar intake.
Comparing Energy Chews and Gels
| Feature | Energy Chews | Energy Gels |
|---|---|---|
| Absorption Rate | Slower, more gradual due to chewing and gradual intake. | Faster, immediate energy boost. |
| Consumption Experience | Chewable, solid texture, less messy. Can be eaten incrementally. | Concentrated, syrupy consistency, swallowed quickly. Can feel sickly. |
| Convenience | Excellent for controlled portioning; easy to carry and store. | Quick to consume, but can be messy and require full packet consumption. |
| Digestive Tolerance | Often better tolerated by those with sensitive stomachs due to smaller, frequent portions. | Potential for stomach upset if consumed too quickly or without enough water. |
| Flavor Variety | Wide range of flavors available, good for preventing flavor fatigue. | Variety is common, but intense sweetness can become a problem on long runs. |
Creating Your Fueling Strategy
To build a personalized fueling plan, follow these steps:
- Determine Your Needs: Consider your run's duration and intensity. For runs over 90 minutes, start planning your carb intake, aiming for 30-60g per hour initially.
- Train with Chews: Use your long training runs to practice with different chews. Take them every 20-30 minutes and note how your body feels. Test different hydration pairings.
- Hydrate Consistently: Make sure to take a few sips of water with every portion of chews to aid absorption and prevent stomach issues.
- Evaluate Your Intensity: Adjust your carb intake based on effort. Higher intensity requires more fuel, while easier long runs may need slightly less.
- Consider Caffeine: If you use caffeinated chews, save them for later stages of a long run or race for a mental and physical boost. Be mindful of your overall caffeine intake.
Conclusion
Mastering when to take energy chews on a run is a vital skill for any endurance runner looking to optimize their performance and comfort. The key lies in proactive, consistent fueling rather than waiting for signs of fatigue. By integrating energy chews into your training, practicing your hydration, and personalizing your strategy based on your unique needs, you can ensure a steady supply of energy, enabling you to finish strong and avoid the infamous "bonk." Remember that your race-day strategy should be a well-rehearsed plan, fine-tuned during your training runs. For personalized guidance, consulting an accredited sports dietitian is an excellent step toward refining your nutrition strategy for peak performance and recovery.
