What Are Energy Chews and Why Use Them?
Energy chews are small, gelatin-like blocks filled with fast-absorbing carbohydrates, electrolytes, and sometimes caffeine. They provide a quick energy boost for athletes during physical activity. Their semi-solid texture offers a satisfying chew that helps with flavor fatigue on long efforts. Their compact nature makes them portable, fitting easily into a pocket or running belt.
Key Benefits of Energy Chews
- Portable and Convenient: Pre-portioned and easy to carry, energy chews provide a simple way to track and consume calories on the go.
- Quick Energy Source: The combination of simple and complex carbohydrates is designed for rapid digestion and delivery to working muscles, helping to prevent 'bonking'.
- Electrolyte Replenishment: Many chews include electrolytes like sodium and potassium to help replace what is lost through sweat, aiding in proper hydration.
- Versatile Consumption: Athletes can consume small, regular doses over time or take a larger serving for an immediate energy surge, offering more control than gels.
- Reduced Flavor Fatigue: The chewy, candy-like texture provides variety, which can be a psychological boost during long, monotonous efforts.
A Comparison of Popular Energy Chews
Selecting the right energy chew depends on your specific needs, taste preferences, and digestive tolerance. Below is a table comparing some of the top brands available to help you make an informed choice.
| Brand | Carbs per Serving | Electrolytes | Special Features | Best For |
|---|---|---|---|---|
| Clif Bloks | 24g | Sodium (50-100mg) | Non-GMO, gluten-free, some caffeinated flavors. | Versatile fuel for a wide range of activities. |
| GU Energy Chews | 24g | Sodium (40mg), Potassium | Added amino acids, gluten-free, vegan options. | Endurance athletes needing muscle support. |
| Honey Stinger Chews | 23g | Sodium (40mg) | Organic honey-based, gluten-free, natural ingredients. | Athletes preferring organic, honey-based fuel. |
| Skratch Labs Chews | 19g | Sodium (35mg) | Pectin-based, made with real fruit, no artificial additives. | Sensitive stomachs and clean-ingredient focus. |
| PROBAR Bolt Chews | 23g | Sodium (15mg) | Certified organic, gluten-free, B vitamins. | Natural, organic fueling for sustained energy. |
| Precision Fuel & Hydration Chews | 30g | None | High carb-to-weight ratio, milder flavor, easy on the stomach. | Long-distance ultra-endurance events. |
| Science In Sport Beta Fuel Chews | 45g | Some | Optimized 1:0.8 maltodextrin:fructose ratio for high carb intake. | Intense efforts over 2+ hours requiring high carb load. |
Detailed Breakdown of Top Energy Chews
Clif Bloks Energy Chews
Clif Bloks are a long-standing favorite in the endurance community due to their reliability and availability. With a soft, easy-to-chew texture, they offer a consistent 24g of carbohydrates per serving. The variety of flavors, including caffeinated options like Black Cherry and Orange, provides flexibility for different training needs. The Salted Watermelon flavor, with extra sodium, is particularly useful for hot weather workouts.
GU Energy Chews
GU Energy Chews are an extension of the popular gel line, delivering a similar blend of carbs, electrolytes, and amino acids. The amino acids (Leucine, Valine, and Isoleucine) are particularly beneficial for reducing muscle fatigue during prolonged efforts. They are a reliable option for athletes who already trust the GU brand and want a chewable alternative.
Honey Stinger Organic Energy Chews
For athletes seeking natural, organic fuel, Honey Stinger is a top contender. Their chews are made with organic honey and offer a clean energy source. They are often praised for their appealing flavor profiles and are a favorite among many runners and cyclists. The consistency is slightly softer than some competitors, which can be a plus.
Skratch Labs Energy Chews
Skratch Labs stands out for its commitment to real-food ingredients. Their chews are made with real fruit and are pectin-based, which makes them easier on the stomach for many athletes. Free from artificial waxes and colors, they are a great choice for those with sensitive digestive systems. Flavors like Raspberry and Match + Lemon are light and refreshing.
Precision Fuel & Hydration PF30 Chew
Designed for endurance, these chews offer a concentrated 30g of carbohydrates in just two small cubes. They are perfect for ultra-endurance athletes who need a high carb load without a lot of bulk. The neutral lemon and mint flavors are easy on the palate, minimizing flavor fatigue over long distances.
How to Choose the Right Energy Chew
To find your perfect chew, consider these factors:
- Intensity and Duration: For high-intensity, long-duration efforts, a high-carb formula like Science In Sport Beta Fuel may be necessary. For shorter workouts, a standard 20-30g carb serving from Clif or GU is sufficient.
- Ingredient Preferences: Do you prefer organic, natural ingredients? Look at Honey Stinger or Skratch Labs. Need amino acids? GU Chews include them. Check the labels for any allergies or dietary restrictions (e.g., vegan, gluten-free).
- Flavor and Texture: This is largely personal preference. Test different brands during training to find what you enjoy and what your stomach tolerates best. Some people prefer the softer texture of Skratch, while others like the firmer bite of Clif.
- Caffeine Needs: If you need a caffeine boost during a race or workout, many brands offer caffeinated versions. Be mindful of your total caffeine intake.
How to Use Energy Chews Effectively
To get the most out of your energy chews, follow these best practices:
- Practice in Training: Never try a new fueling strategy on race day. Use your long training sessions to test out different brands, flavors, and timing to see what works best for you and your stomach.
- Timed Dosing: For efforts over 60 minutes, begin consuming chews around the 45-60 minute mark. For longer events (2+ hours), aim for 80-120g of carbs per hour, potentially combining chews with other fuels like gels or drinks.
- Hydrate with Chews: Because chews are solid, it is crucial to consume them with water to aid digestion and absorption. Take a few sips of water after each serving.
- Small, Frequent Doses: Instead of eating an entire packet at once, many athletes prefer to take one or two chews every 15-20 minutes. This provides a steady stream of energy and is easier on the stomach.
Conclusion
For endurance athletes, energy chews are a highly effective and versatile fueling option. They offer a simple, mess-free way to deliver the carbohydrates and electrolytes needed to sustain peak performance. While top brands like Clif, GU, Honey Stinger, and Skratch Labs all offer excellent products, the "best" choice ultimately depends on individual taste, stomach sensitivity, and nutritional needs. By experimenting with different options during your training, you can pinpoint the perfect chew to power you through your toughest workouts and competitions. For a deeper dive into fueling strategies, consult resources from organizations like Runner's World: https://www.runnersworld.com/uk/nutrition/supplements/g26339476/best-running-gels-mid-run-fuel/.
