What Are Energy Chews and How Do They Work?
Energy chews, also known as sports gummies or energy blocks, are compact, chewy carbohydrate sources designed to fuel your body during extended physical activity. They are a popular alternative to energy gels, offering a more solid and satisfying texture for those who prefer to chew their calories rather than consume a viscous liquid. Most chews are formulated with simple sugars like glucose and fructose, which are quickly absorbed into the bloodstream to provide an immediate energy boost to your muscles.
When you engage in endurance sports like running, cycling, or triathlons for more than 60–90 minutes, your body's readily available carbohydrate stores (glycogen) can become depleted. This leads to fatigue, often referred to as 'hitting the wall' or 'bonking.' Energy chews are specifically designed to be consumed during these activities to replenish blood glucose levels, effectively delaying fatigue and helping you maintain performance. The process is straightforward: you chew and swallow, and the carbs are quickly digested, absorbed, and delivered to your working muscles to maintain your pace.
Key Ingredients to Look For
- Carbohydrates: The primary energy source. Many brands use a blend of maltodextrin (a quick-acting glucose polymer) and fructose. A common ratio is 1:0.8 (maltodextrin to fructose), which has been shown to maximize carbohydrate absorption and minimize gastrointestinal distress during prolonged exercise.
- Electrolytes: Minerals like sodium and potassium are crucial for maintaining proper fluid balance and muscle function. Sodium is the primary electrolyte lost in sweat, and replacing it is vital for hydration, especially in hot conditions.
- Caffeine: Some chews include caffeine, which can enhance performance by increasing focus and decreasing the perception of effort. Athletes often save these for a late-stage boost during a race or long workout. However, it is essential to test your tolerance during training to avoid jitters or stomach upset.
- Amino Acids: Branched-chain amino acids (BCAAs) like leucine, valine, and isoleucine are sometimes added to support muscle repair and reduce fatigue.
- Natural Ingredients: Brands like Skratch Labs and Honey Stinger emphasize real fruit juices and organic sugars, appealing to athletes who prefer a more 'natural' fuel source.
How to Use Energy Chews Effectively in Endurance Sports
Proper fueling is a learned skill that requires practice during training. Here are some guidelines for effective use:
- Timing is Key: For activities over an hour, start fueling around 30-45 minutes in, and continue with a consistent intake rather than waiting until you feel tired.
- Portion Control: The pre-portioned nature of chews allows for tailored intake. You can consume a few chews at a time to create a 'drip' of energy, which can be gentler on the stomach than consuming a full gel at once.
- Hydration is Essential: Always consume chews with water. This helps with digestion and absorption, preventing potential stomach upset from the concentrated sugars.
- Practice on Training Runs: Never try a new energy chew on race day. Use your training sessions to experiment with different brands, flavors, and timing to see what works best for your body.
Energy Chews vs. Energy Gels: Which is Right for You?
Both chews and gels serve the same primary purpose but cater to different preferences in texture and consumption method. Here is a comparison to help you decide.
| Feature | Energy Chews | Energy Gels |
|---|---|---|
| Texture | Solid, gummy, or jelly-like, requires chewing. | Viscous liquid or syrup, swallowed quickly. |
| Consumption | Metered intake, allows for portion control. | Consumed in a single dose from a packet. |
| Absorption Rate | Can be slightly slower, as they require chewing and digestion. | Very rapid absorption due to liquid consistency. |
| Convenience | Portable, resealable packaging is common. | Extremely portable, one-use packets are easy to open. |
| Mess Factor | Generally less messy; avoids sticky hands and spills. | Can be messy if not opened or consumed carefully. |
| Best For | Lower-intensity, longer-duration efforts (hiking, ultramarathons) or when variety is desired. | High-intensity efforts where quick fueling is needed (marathon running, fast cycling). |
| Digestibility | Often easier on the stomach for those sensitive to gels; gradual intake helps. | Can cause stomach upset in some users if not consumed with enough water. |
Potential Side Effects and How to Avoid Them
While generally well-tolerated, some athletes may experience side effects from energy chews, especially if not used correctly. The most common issue is gastrointestinal (GI) distress, including nausea or cramping. This often occurs from consuming too many chews at once or not drinking enough water with them. To mitigate this, start with a small amount and increase your intake gradually during training. Sticking to a consistent fueling schedule rather than 'bonk-proofing' with a massive dose is also critical. Furthermore, some chews contain high fructose levels or artificial ingredients that can trigger stomach issues in sensitive individuals, so checking the ingredient list is always wise.
For those who participate in ultra-endurance events, relying solely on chews might lead to flavor fatigue. Your taste buds can become tired of the sweet flavors after many hours, making it difficult to keep fueling. Combining chews with other fuel sources, like gels or real food, can help keep your palate interested and your energy levels stable over very long durations. Testing different options is key to finding the right mix for you.
Conclusion: Incorporating Energy Chews into Your Fueling Strategy
Energy chews are a versatile and effective sports nutrition tool, providing a much-needed boost of carbohydrates and electrolytes for sustained athletic performance. Their chewy texture, portion-controlled format, and range of flavors make them an appealing alternative to traditional gels, especially for endurance athletes seeking to prevent flavor fatigue and avoid stomach issues. By understanding their ingredients, and practicing your fueling strategy during training, you can effectively integrate energy chews into your routine to maintain energy, hydration, and focus during your longest and most intense workouts. For additional information on how chews compare to other fueling options, you can explore resources like the Precision Hydration website [https://www.precisionhydration.com/performance-advice/nutrition/how-to-choose-energy-format-gels-chews-bars-drinks/].
