Energy chews are concentrated carbohydrate sources engineered to provide readily available energy for athletes engaged in prolonged or intense physical activity. These small, chewable items offer a convenient and portable alternative to traditional energy gels or bars. They deliver fuel quickly, helping to sustain performance when the body’s natural energy reserves begin to deplete. This article explores the physiological mechanisms that make these chews effective, the optimal strategies for their use, and potential drawbacks.
How Energy Chews Deliver Fuel
The effectiveness of energy chews is rooted in their specific carbohydrate composition, designed for rapid absorption into the bloodstream. They primarily contain simple sugars, such as glucose, maltodextrin, and fructose, which are easily broken down by the digestive system. Glucose and maltodextrin, a glucose polymer, are absorbed quickly via transporters in the small intestine, providing a fast energy release to working muscles.
Many modern formulations utilize a dual-source carbohydrate approach, often combining glucose or maltodextrin with fructose. Fructose uses a different transport mechanism in the gut. This allows the body to process a higher total volume of carbohydrates per hour than if only one type were consumed. Using these separate pathways simultaneously maximizes the overall rate of carbohydrate delivery to the muscles, potentially reaching 90 to 120 grams per hour during long-duration events.
This dual-source strategy improves carbohydrate oxidation efficiency, meaning a greater percentage of the ingested fuel is converted into usable energy. This process is important because the body has limited glycogen stores, which can be fully depleted after about two hours of sustained high-intensity exercise. Energy chews effectively supplement these internal reserves, ensuring a steady supply of fuel to delay fatigue. Some chews also contain sodium, an electrolyte that supports proper hydration necessary for optimal muscle function.
Strategic Timing for Optimal Performance
The timing of energy chew consumption is as important as their chemical composition for maximizing athletic benefit. For shorter, high-intensity efforts, consuming a chew approximately 15 to 30 minutes before starting the activity can top off blood sugar levels. This initial dose ensures that carbohydrates are already circulating when the muscles begin to require significant fuel.
For endurance events lasting longer than 90 minutes, a systematic fueling plan involving mid-workout consumption is necessary to avoid “hitting the wall.” This describes the sudden, debilitating fatigue that occurs when muscle and liver glycogen stores are exhausted. Chews are strategically used to prevent this by continuously replacing burned carbohydrates.
Endurance athletes aim to consume between 60 and 90 grams of carbohydrates per hour, often achieved by taking a measured serving of chews every 30 to 45 minutes. This consistent intake sustains blood glucose and spares muscle glycogen, allowing the athlete to maintain pace and intensity. Practicing this feeding strategy during training is important to determine the precise timing and quantity that works best for individual physiology and event duration.
Understanding Potential Digestive Issues
Despite their engineered efficiency, the concentrated nature of energy chews can sometimes lead to gastrointestinal (GI) distress, a common complaint among endurance athletes. This issue often stems from the high osmolality of concentrated sugars, which refers to the number of dissolved particles in the solution. When highly concentrated sugars enter the small intestine, the body attempts dilution.
To achieve this dilution, water is drawn from the bloodstream into the gut, which can lead to cramping, nausea, and osmotic diarrhea. This fluid shift can also contribute to dehydration, already a concern during prolonged exercise. Furthermore, intense physical activity diverts blood flow away from the digestive tract and toward working muscles, reducing the gut’s ability to efficiently process and absorb nutrients.
To mitigate these issues, it is recommended to consume chews with a sufficient amount of plain water. Dual-source carbohydrate formulations, particularly those with the newer 1:0.8 glucose-to-fructose ratio, are designed to reduce malabsorption by utilizing different transporters. This minimizes the amount of unabsorbed sugar that can cause GI upset. Athletes should experiment with different products during training to find a formulation that provides the necessary fuel without causing negative physiological reactions.