What are energy chews and how do they work?
Energy chews are bite-sized, gummy-like sports nutrition supplements designed to provide rapidly digestible carbohydrates during physical activity. They function by delivering fast-absorbing sugars, such as glucose and fructose, into the bloodstream, where they are converted into readily available energy for working muscles. This process helps maintain blood glucose levels, prevents the depletion of glycogen stores, and delays the onset of fatigue. Unlike solid food or heavier snacks, energy chews are formulated for easy digestion during exercise, minimizing the risk of stomach upset.
Core benefits of using energy chews
Quick and sustained energy
Energy chews are loaded with a blend of simple and complex carbohydrates, providing both an immediate energy spike and a more sustained release. The sugars in chews enter the bloodstream quickly, giving athletes the boost they need to overcome a tough section of a race or to power through the final stretch of a long run. The consistent, bite-sized consumption also helps to avoid the sharp energy crash that can sometimes follow a sudden intake of highly concentrated sugars.
Convenient and portable fueling
One of the most practical benefits of energy chews is their portability. Their small, compact size allows them to be easily stored in pockets, running belts, or hydration packs without taking up much space. The solid form factor also means they are less messy than energy gels, which can be sticky and cumbersome to handle mid-activity. The easy-to-open packaging makes them effortless to consume on the move with minimal interruption to your pace.
Portion control for tailored intake
Each serving of energy chews is pre-portioned, allowing for precise control over your calorie and carbohydrate intake. Instead of consuming a full energy gel packet all at once, you can take one or two chews every 15-20 minutes, customizing your fueling based on your specific energy needs and the intensity of your workout. This tailored approach is especially useful for longer events where consistent energy delivery is key.
Replenishment of electrolytes
Many energy chews are fortified with electrolytes, such as sodium and potassium, to help replace those lost through sweat. Electrolytes are crucial for maintaining proper fluid balance, muscle function, and preventing cramps during intense exercise, especially in hot conditions. Pairing chews with water ensures you are addressing both your energy and hydration needs simultaneously.
Variety to combat flavor fatigue
Endurance athletes often experience flavor fatigue, where they grow tired of the taste of certain energy products during long sessions. Energy chews come in a wide variety of flavors and textures—from soft and gummy to slightly harder, candy-like versions. This diversity helps keep your fueling interesting and enjoyable, making you more likely to stick to your nutrition plan during long-duration efforts.
Improved focus with added caffeine
For those seeking an extra mental and physical boost, many energy chews offer caffeinated varieties. Caffeine is known to improve alertness and reduce the perception of effort, which can be beneficial during the latter stages of a long race or intense training session. Testing different caffeine levels during training can help you find the right amount for your performance needs.
Energy chews vs. energy gels: A comparison
While both chews and gels serve the same purpose of providing quick-absorbing carbohydrates, they differ in several key aspects that make them suited for different athletes and situations.
| Feature | Energy Chews | Energy Gels |
|---|---|---|
| Texture | Solid, chewy, and satisfying | Gel-like, liquid, or viscous consistency |
| Absorption Rate | Slightly slower due to chewing | Very fast; absorbed rapidly |
| Convenience | Easy to carry, less messy, portionable | Convenient packets, requires less effort to consume |
| Digestive Tolerance | Often gentler on the stomach with gradual intake | Can cause stomach upset if consumed too quickly |
| Flavor Experience | More variety in texture, can alleviate flavor fatigue | Can have an unappealing texture for some users |
| Sustained vs. Instant | Allows for more gradual, sustained energy release | Delivers a more immediate, concentrated energy boost |
How to properly fuel with energy chews
Using energy chews effectively requires some planning and testing during training. Here is a step-by-step guide to incorporating them into your routine:
- Start with a 'top-off': Consume a serving of chews 5-15 minutes before your activity begins. This ensures your body's energy stores are topped off and ready to go.
- Fuel consistently: During endurance activities over 60-90 minutes, aim to consume one to two chews every 15-20 minutes, or a full serving every 45-60 minutes. This drip-feeding of carbohydrates maintains steady blood sugar levels.
- Pair with water: Always consume energy chews with adequate water. Hydration is crucial for efficient digestion and absorption of the carbohydrates.
- Test during training: Never try a new energy chew for the first time on race day. Practice with different brands, flavors, and textures during your training sessions to see what your stomach tolerates best.
- Monitor total carb intake: For long events, endurance athletes may need between 60-120 grams of carbohydrates per hour. Track how many chews you need per hour and combine them with other fuel sources like drinks or gels to meet your targets.
Who can benefit from energy chews?
Energy chews are not just for elite marathon runners or cyclists. They are a versatile fueling option for anyone engaging in prolonged physical activity, including:
- Runners: Excellent for long-distance running where consistent, gradual fueling is needed.
- Cyclists: Easily stashed and consumed during rides, whether on the road or mountain biking.
- Triathletes: A key component of a multi-hour race fueling strategy, especially for the bike and run portions.
- Hikers and Backpackers: Provides a lightweight, non-messy energy source for long treks.
- Intense Gym-Goers: Can provide a boost during exceptionally long or demanding workouts.
Conclusion
Energy chews are a highly effective and versatile tool in an athlete's nutritional strategy. They offer a winning combination of portability, portion control, and a customizable approach to fueling, all wrapped in a tasty, chewable format. By understanding what are the benefits of energy chews and how to use them effectively, you can sustain your performance, improve your endurance, and enjoy a more satisfying fueling experience. Like any sports nutrition product, personal preference and digestive tolerance play a huge role, so testing different options during training is the best way to find the perfect energy chew for your needs.
Learn more about fueling strategies by exploring authoritative resources like the International Society of Sports Nutrition (ISSN).
