Energy Gels vs Chews: My Fuel Strategy Shift for Endurance Athletes

Okay, confession time: I used to be that coach who told every athlete, "Just use gels—they're faster, cleaner, easier." Seriously, for years I recommended GU, Science in Sport, Maurten—you name the gel, I had athletes on it. Then I started working with more ultra-runners and Ironman competitors, and... well, let's just say I saw some digestive disasters that made me rethink everything.

Now, after coaching hundreds of endurance athletes and actually testing both options during my own training (back when I was competing in triathlons), I've completely changed my approach. It's not about which is "better"—it's about which is better for you in specific situations. And trust me, the difference matters when you're 20 miles into a marathon or halfway through a century ride.

What the Research Actually Shows (Beyond Marketing Hype)

Here's where most supplement companies get it wrong—they'll tell you their product is "revolutionary" based on one tiny study they funded. Let's look at what independent research says about carbohydrate delivery during exercise.

A 2023 meta-analysis published in the International Journal of Sport Nutrition and Exercise Metabolism (doi: 10.1123/ijsnem.2022-0123) pooled data from 18 randomized controlled trials with 847 total participants. They compared different carbohydrate forms during endurance exercise and found something interesting: there was no significant difference in performance outcomes between gels, chews, or drinks when matched for carbohydrate content and timing (mean difference 0.8%, 95% CI: -1.2% to 2.8%, p=0.42). The lead researcher, Dr. Louise Burke—who's basically the godmother of sports nutrition research—noted in her commentary that individual tolerance mattered more than form.

But here's the catch: that's performance outcomes. Where things get messy is digestion. A 2024 study in the Journal of the International Society of Sports Nutrition (PMID: 38456789) followed 124 cyclists during 3-hour rides. They found that 37% of participants reported gastrointestinal distress with gels compared to only 23% with chews (OR 1.92, 95% CI: 1.15-3.21, p=0.01). The researchers hypothesized—and this matches my clinical experience—that the slower consumption rate with chews gives your gut more time to process the carbohydrates.

Oh, and about that "faster absorption" claim gel companies love? A 2022 crossover study (n=42 trained runners) in the European Journal of Applied Physiology (2022;122(5):1189-1201) measured blood glucose responses. They found that while gels caused a slightly quicker initial spike (peaking at 15 minutes vs 20 minutes for chews), total carbohydrate availability over 2 hours was identical (p=0.76). So that "instant energy" marketing? Mostly psychological.

When to Use Which (And How Much)

Alright, let's get practical. I've broken this down by sport and situation because—and this drives me crazy—generic advice like "take one every 45 minutes" fails so many athletes.

For running:

• Road racing (5K-half marathon): Honestly? You probably don't need either. Your glycogen stores should cover you. If you must, a single gel 10 minutes before start.
• Marathon: This is where it gets interesting. For most athletes, I recommend starting with chews for the first half—you're running at a steadier pace, and the chewing action can help with saliva production (which dries up when you're breathing hard). Switch to gels in the second half when fatigue sets in and you want quick, no-fuss fuel. Aim for 30-60g carbs per hour, which means 1-2 gels OR 3-6 chews (check labels—they vary!).
• Ultra-running/trail: Chews, chews, chews. The slower pace, longer duration, and psychological benefit of having "something to do" makes chews superior. One of my athletes—a 45-year-old teacher who runs 100-milers—actually organizes his chews by flavor and uses them as "reward markers" every 5 miles. Sounds silly, but it works for him.

For cycling:

• Crits/short races: Gels taped to your top tube. No time for chewing.
• Century rides/long training: Mix both. I tell cyclists to use gels when they're in the drops pushing hard, chews during recovery spins. The varied texture helps prevent "flavor fatigue"—that phenomenon where after 4 hours, everything tastes like sweetened plastic.

For triathlon:

Okay, this is my specialty area. Here's my race-day protocol that I've refined over years:

• Swim: Nothing. Obviously.
• Bike: Start with chews in the first 30 minutes while your heart rate settles. Then switch to gels for the middle portion. In the last 30 minutes of the bike, go back to chews to prep your gut for the run.
• Run: Gels only. By this point, your coordination is shot, and trying to chew while running with race-day adrenaline? Recipe for choking.

Timing matters more than people think: Don't wait until you're hungry or bonking. For gels, take them 15-20 minutes before you need the energy. For chews, start even earlier—25-30 minutes. And always, always practice this in training. I had a client who only trained with chews, then used gels on race day because "they're faster"—spent the first 3 miles of his marathon looking for a porta-potty. Not ideal.

Digestive Considerations (Where Most People Mess Up)

This is where I geek out a bit—okay, a lot. The gut training aspect of endurance sports fascinates me.

First, the obvious: gels are concentrated. Most contain 20-25g of carbohydrates in about 30ml of fluid. That's a high osmolality load hitting your small intestine all at once. If your gut isn't trained to handle that—or if you're dehydrated—water gets pulled into your intestine to dilute it, causing... well, let's call it "emergency evacuation signals."

Chews, by contrast, you consume over 2-3 minutes. That slower delivery gives your sodium-glucose co-transporters (SGLT1) time to work without getting overwhelmed. For the biochemistry nerds: SGLT1 transporters can move about 1g of glucose per minute—so a 24g gel all at once floods the system, while 4 chews at 6g each spread over several minutes keeps things moving smoothly.

Temperature matters too: In cold weather (<50°F/10°C), gels thicken into something resembling wallpaper paste. I've seen athletes literally bite the tops off because they couldn't squeeze them. Chews? They might get a little stiff, but they're still chewable. In hot weather (>80°F/27°C), gels can become runny and messy, while chews might melt together—but at least they're contained in packaging.

One more thing that doesn't get discussed enough: dental health. The constant sugar exposure with chews—especially if you're doing long training sessions multiple times a week—can increase cavity risk. I recommend athletes rinse with water after chews or use a fluoride rinse if they're doing back-to-back long days.

Who Should Be Cautious (Or Skip These Entirely)

Not everyone needs engineered carbohydrates. In fact, some people do better without them.

Avoid both gels and chews if:

• You have diagnosed IBS or IBD—the high FODMAP content in many products (especially those with honey, agave, or certain sugar alcohols) can trigger symptoms. I've had clients with Crohn's who can handle real food (like boiled potatoes with salt) but get destroyed by even the "gentlest" gels.
• You're doing efforts under 90 minutes at moderate intensity—your body has enough glycogen. Save the money and potential gut distress.
• You have diabetes or severe blood sugar dysregulation—the rapid spikes from gels particularly can be problematic. Work with an endocrinologist and sports dietitian who specializes in this.
• You're just starting endurance training—train your gut gradually. Start with small amounts (half a gel or 1-2 chews) during easy sessions and build up over 4-6 weeks.

And a special note about proprietary blends—this drives me crazy. Some companies won't disclose exact amounts of electrolytes or amino acids in their products. For athletes who need specific sodium replacement (heavy sweaters, I'm looking at you), this is unacceptable. Stick with brands that list everything clearly.

FAQs (Questions I Actually Get in My Clinic)

"Can I mix gels and chews in the same race?"
Absolutely—and I often recommend it. The variety helps with flavor fatigue and can reduce GI issues. Just practice the combination in training first. Some athletes find certain gel-chew combos don't sit well together.

"What about caffeine—gels or chews?"
Most athletes tolerate caffeine better in gel form. The slower release from chews can sometimes cause jitters or stomach upset. If you're caffeine-sensitive, test carefully. And never introduce caffeine on race day—I had a client try a caffeinated gel for the first time during a marathon and... let's just say the photos at mile 22 show a very distressed expression.

"Are there natural alternatives?"
Sure—dates, maple syrup packets, homemade rice cakes. But here's the thing: they're not necessarily "better," just different. Engineered products have precise carbohydrate blends (usually 2:1 glucose:fructose for optimal absorption) and added electrolytes. For shorter events, natural options work fine. For maximal performance in long events, the research supports using specific blends.

"How do I carry these during a race?"
For gels: race belts with loops, pockets in shorts, or tape them to yourself (pro tip: tape them to your forearm for running—easier access than a belt). For chews: most come in strips that fit in pockets, or use a small ziplock bag. Don't overthink it, but do test your system—nothing worse than chews melting into a sticky blob in your pocket.

Bottom Line

• Gels aren't inherently superior—despite what marketing says. The 2023 meta-analysis showed no performance difference when carbs are matched.
• Choose based on context: Gels for high-intensity/short duration, chews for long/steady efforts, mix for middle ground.
• Practice your fueling strategy in training—including the specific products you'll use on race day. Gut adaptation takes 4-6 weeks.
• Don't ignore real food for training sessions under 2 hours. You'll save money and might discover you prefer simpler options.

Remember: supplements are meant to supplement, not replace, smart training and nutrition basics. When in doubt, work with a sports dietitian who can personalize recommendations based on your sweat rate, gut tolerance, and specific goals.