Sports Nutrition Endurance & Energy Chews & Gels

Choose based on personal digestion, convenience, and carbohydrate concentration: gels deliver a compact, higher-carb dose useful during high-intensity efforts, while chews are chewier, often easier to portion and may be gentler for some stomachs. Consider texture preferences, how quickly you need carbs to absorb, and compatibility with the fluids you’ll have available

Look for easily digestible carbohydrates (glucose, maltodextrin, fructose blends), electrolytes if you’ll sweat heavily, and minimal unnecessary fillers. Avoid products with ingredients you react to (excessive caffeine if sensitive, sugar alcohols that can cause GI upset, or allergens like soy or nuts if relevant)

A common guideline is 30–60 grams of carbohydrates per hour for moderate-duration efforts and up to 90 grams per hour for longer high-intensity events when using multiple transportable carbs; this typically means 1–3 gels or a similar amount of chews per hour depending on the product’s carbohydrate per serving. Practice the exact timing and amount in training to find what your stomach tolerates

Yes—some products use low-glycemic carbohydrate sources (e.g., modified starches) or plant-based ingredients like chia or fruit concentrates; sugar-free options may use alternative sweeteners but can affect digestion and energy delivery. Check labels for carbohydrate type and total carbs per serving to ensure they meet your fueling needs

Store unopened products in a cool, dry place away from direct heat; extreme heat can make gels runny and melt chews, while freezing can alter texture but usually won’t ruin carbohydrate content. Once opened, consume promptly and follow any manufacturer guidance on refrigeration for gel packs that require it

Gels and chews can supply concentrated carbohydrates and some electrolytes but typically lack protein, fat, and fiber needed for longer recovery and sustained energy; for ultra-endurance events, many athletes combine them with easy-to-digest solid foods or electrolyte drinks to meet broader nutritional needs

Electrolytes help replace sodium and minerals lost in sweat and can reduce cramping risk for heavy sweaters; caffeine can improve alertness and perceived exertion but may increase GI distress or dehydration in sensitive individuals. Use products with these additives cautiously in training to assess personal tolerance and effectiveness