Best Chews for Running

Are you searching for the best chews for running? We’ve compiled our top recommendations from sports dietitians in this inclusive list. 

red chews for runners

If you’ve run any long distance event, you know that how you fuel is important. Whether you prefer chews, gels or liquid all-in-one’s, picking one that works for you is important!

We researched some of the best energy chews for running, to help you determine your nutrition plan, and compare their nutrition info for you.

Finding the Best Chews for Running

Fast digesting carbohydrates are necessary for fueling during running, since carbohydrates are the body’s preferred fuel source.

They are fuel, similar to putting gas in your car. If you go far enough, you will eventually need to re-fuel.

While your general nutrition is of extreme importance (here’s a sample long distance runners diet plan), what you take in during your long run matters too.

Sports nutrition products for runners include sports drinks, gels, chews, energy gummies, powders, and more.

red gummy bears

The general fueling recommendation for endurance exercise is to consume 30-60g (although, recent research is showing that runners may possibly need and are able to consume more) of carbohydrates per hour after the first hour of exercise.

So, half marathon nutrition and fueling for a marathon plans will need to include some sort of carbohydrate intake.

If you’re fueling for an ultra marathon (check out this post on the best foods for ultra running), you will definitely fall into the upper range.

Things you want to consider:

  • Total carbohydrate amounts
  • Sodium
  • Carrying liquids to take with energy chews – Your hydration plan will be important for digestion. Learn more about hydration for runners.
  • Training your gut – If taking fuel in during long runs is new to you, it may take some time and practice to train your runners gut. Practice!

people running together

Energy Chews for Running

Here are some great options for energy chews for running, or when searching for energy gummies for running.

Fine tuning your nutrition intake for distance running will help you avoid hitting the wall.

When choosing an energy chew, you’ll want to test out different products to assess texture, flavor, portability, and whether or not you want caffeine.

Honey Stinger Energy Chews – 6 chews provides 23g of carbohydrates and 40mg of sodium.

Honey Stinger Performance Chews – 1 packet provides 37g of carbohydrates and 160mg of sodium. These would be for higher intensity workouts, longer workouts, or a way to get in more fuel with less product. They also contain caffeine for an added boost.

ProBar BOLT® Energy Chews – 5 pieces provides 23g of carbohydrates and 15mg of sodium.

Clif® BLOKS Energy Chews – 3 pieces provides 24g of carbohydrates and 50mg of sodium. Some of their flavors also contain caffeine and some of their flavors provide 2x sodium (100mg) and 3x sodium (150mg) for heavier sweaters or more extreme temperatures.

Gatorade Prime Energy Chews – 6 chews provides 24g of carbohydrates and 70mg of sodium.

GU Energy Chews – “The GU you can chew,” these energy chews contain 20g of carbohydrates and 40mg of sodium per 4 pieces.

Jelly Belly Sports Beans – Not exactly a chew, but similar. These sport beans provide 25g of carbohydrates and 80mg of sodium per packet. Some of their flavors also contain caffeine.

Skratch Energy Chews – These chews come in a variety of flavors with a light sugar coating. A serving of 5 chews provides 18 grams of carbohydrates and 80 mg of sodium, while 10 chews would provide 36 grams of carbs and 160 mg sodium, more in line with other options. 

Best Running Chews Comparison Table

Use this table to compare some of the best running chews to see which may meet your needs. 

Name

Carbohydrates

Sodium

Honey Stinger Energy Chews

23g

40mg

Honey Stinger Performance

37g

160mg

ProBar BOLT® Chews

23g

15mg

Clif® BLOKS Chews

24g

50, 100, 150mg

Gatorade Prime Chews

24g

70mg

GU Energy Chews

20g

40mg

Jelly Belly Sports Beans

25g

80mg

Skratch Chews

18 grams

80 mg

Ultimately, you’ll see that many of the products listed above contain very similar amounts of carbohydrates with slight differences in sodium levels.

You likely won’t meet your hourly sodium goals through energy chews for running alone, so consider liquid options or salt tabs in addition.

If you’re a salty sweater, it may be worth working with one of our dietitians for an individualized nutrition plan to minimize sodium and sweat loss.

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