When Should You Take Energy Chews for Optimal Performance?

November 12, 2025 •

4 min read

Endurance athletes who use energy chews can experience a significant boost in performance, but only with the right timing. These concentrated, carbohydrate-rich supplements are designed to provide quick and convenient fuel during exercise, helping you to delay fatigue and sustain intensity. The key to unlocking their full potential lies not in what you eat, but when you should take energy chews.

Quick Summary

Energy chews are quick-absorbing, bite-sized carbohydrates for sustaining performance during prolonged exercise. Proper timing, including pre-workout and specific intervals during longer activities, is crucial for maintaining energy levels and preventing fatigue. The right approach depends on the duration and intensity of your workout, alongside your personal digestive tolerance.

Key Points

Pre-Workout Fuel: Take a serving 5-30 minutes before a workout, especially for activities over an hour or after a fast.
Consistent Endurance Intake: For efforts over 60 minutes, consume a serving every 20-30 minutes to maintain steady blood sugar and energy levels.
Avoid the Crash: Start fueling before you feel fatigued, as waiting for a drop in energy is too late to maintain peak performance.
Manage Portion Sizes: Take small, frequent doses rather than consuming a full pack at once, which can cause stomach distress.
Stay Hydrated: Always consume energy chews with water to aid digestion and prevent dehydration, as chews are not a fluid replacement.
Customize Your Strategy: Experiment with timing and dosage during training to find what works best for your body and your specific activity.

Timing is Everything: Your Energy Chew Game Plan

Properly timing your energy chew intake is critical for maximizing athletic performance and avoiding stomach upset. The best time to take them depends on the length and intensity of your activity.

For Workouts Under One Hour

For high-intensity workouts lasting less than an hour, your body's stored glycogen is usually sufficient. However, a pre-workout boost can be beneficial, especially if your morning training follows an overnight fast or a long day.

Pre-workout: Take a single serving of energy chews 5 to 15 minutes before starting. This 'tops off' your energy stores and provides a quick-access fuel source as you begin.
Hydration: Always consume chews with water to aid digestion and absorption, unless it's a hypotonic product.

For Endurance Activities Over One Hour

When exercising for longer than 60-90 minutes, such as during marathons or long cycling rides, you need to refuel continuously. Consistent intake prevents a sudden 'bonk' or energy crash.

Start Early: Begin consuming your chews about 45 to 60 minutes into your workout. Do not wait until you feel fatigued.
Frequent Fueling: Aim for 30–60 grams of carbohydrates per hour, and up to 90g for ultra-endurance athletes. This often translates to one serving (or a few individual chews) every 20-30 minutes.
Mix and Match: Pair energy chews with other fuel sources like sports drinks or gels to prevent flavor fatigue and provide variety.
Stay Ahead: In long races, take chews slightly ahead of tough sections like a steep hill to ensure fuel is available when you need it most.

Post-Workout: Aid and Recovery

While primarily for performance during exercise, some athletes use energy chews after a workout to kickstart recovery. Consuming carbohydrates within 30 minutes of finishing helps replenish depleted glycogen stores and promotes muscle repair. However, dedicated recovery products containing both carbohydrates and protein are generally superior for this purpose.

Practical Tips for Your Fuelling Strategy

Train Your Gut

Just as you train your muscles, you must train your digestive system. Experimenting with energy chews during training sessions, not on race day, helps your stomach adapt to digesting fuel during exercise. This reduces the risk of gastrointestinal issues when it matters most.

Consider Caffeine

Some energy chews include caffeine, which can boost performance and focus. This can be particularly useful at the start of a session or for a boost later on. However, be mindful of your overall caffeine intake and personal sensitivity to avoid jitters or other side effects.

Read the Label

Pay close attention to serving sizes and ingredients. One pack of chews can contain multiple servings, so understanding the total carbohydrate and electrolyte content is vital for proper dosing. The best chews often use a blend of sugars, like maltodextrin and fructose, to optimize absorption.

Comparison Table: Energy Chews vs. Gels vs. Bars


Feature	Energy Chews	Energy Gels	Energy Bars
Energy Delivery Speed	Moderate. Requires chewing, allowing for slower, sustained intake.	Fast. Liquid form provides a rapid, immediate energy spike.	Slow. Requires digestion, offering gradual, sustained energy.
Best for	Mid to long-distance endurance, providing variety and satisfying texture.	High-intensity efforts and rapid, no-fuss refueling.	Steady-paced, long-duration activities like hiking or long rides.
Satiety	Moderate. Satisfies the oral fixation of chewing, making fueling more enjoyable.	Low. Provides energy but offers no feeling of being 'full'.	High. Feels more like a meal replacement, preventing hunger pangs.
Water Needs	Requires water to aid digestion and absorption, but less urgent than gels.	Requires a significant amount of water for optimal absorption and to avoid stomach distress.	Less critical for immediate digestion, but hydration is always necessary.
Texture	Chewable, similar to gummy candy, offering a break from liquids.	Syrupy or viscous liquid, consumed quickly.	Solid and chewy, can be difficult to consume during high intensity.

Common Mistakes to Avoid

Waiting too long to fuel: Don't wait for a feeling of exhaustion before reaching for your chews. By that point, your energy reserves are already too low. Start fueling proactively and consistently.
Overloading the stomach: Consuming too many chews at once can lead to gastric distress, such as cramping or nausea, particularly during high-intensity efforts when blood is diverted from the stomach. Stick to small, frequent doses.
Ignoring hydration: Energy chews are carbohydrates, not hydration. Many are hypertonic, so they pull water into the gut for absorption. This means you must drink plenty of fluids alongside them to prevent dehydration.

Conclusion: Fuel Your Performance Wisely

Knowing when to take energy chews transforms them from a simple snack into a strategic fueling tool for any workout lasting over an hour. By timing your intake 15-30 minutes before exercise for a quick boost, or consistently every 20-30 minutes during longer efforts, you can effectively manage your energy levels. Always test your fueling plan during training, listen to your body, and remember that chews are a supplement to, not a replacement for, proper hydration. With careful planning, energy chews can help you push harder, go longer, and perform at your best.

For further information

For an in-depth look at energy gels and chews, including the differences and how to use them effectively for endurance sports, visit XMiles.

Frequently Asked Questions

For optimal results, consume a serving of energy chews approximately 15 to 30 minutes before starting your workout. This gives your body enough time to digest and absorb the carbohydrates, ensuring energy is available from the outset.

During endurance activities over an hour, aim to consume a serving of chews every 20 to 30 minutes to maintain consistent energy levels. This strategy prevents spikes and crashes in blood sugar.

For workouts under one hour, energy chews are not always necessary as your body's glycogen stores are usually sufficient. However, a serving 5-15 minutes before a short, high-intensity session can be beneficial.

Energy chews are solid, bite-sized gummies that require chewing, allowing for a more gradual and controlled intake. Energy gels are a liquid, syrupy substance that provides a faster energy spike but can be harder on the stomach and often require more water.

No, energy chews do not replace fluids. In fact, due to their concentrated sugar content, you must consume them with water to aid absorption and prevent dehydration, especially during intense exercise.

While primarily for pre and mid-workout fueling, you can consume energy chews post-workout to help replenish glycogen stores. However, a supplement with both carbohydrates and protein is generally more effective for muscle recovery.

Yes, but you should be mindful of your total carbohydrate intake per hour to avoid overloading your stomach and causing GI issues. Ensure you balance your fueling from both chews and drinks.