We probably hear about energy chews all the time. Energy chews are best used as a pre-workout to “provide energy for working muscles in the form of easy-to-digest carbohydrates and can help to delay fatigue,” according to Heidi Skolnik, MS, RDN, VIS Expert and sports nutritionist. The simple sugars from the chews enter our muscles and bloodstreams quickly, making them a great option for pre-competition or training fuel.
Busting the Sugar Myth
As athletes, we are often told to steer clear of added sugars in fueling products. But Skolnik emphasizes that “sugar content is not an issue when it comes to chews, it is the point!” Carbohydrates, which is the sugar in energy chews, provide athletes with an energy source that's easy to digest and works quickly. So for this fueling option, the sugar is crucial.
Skolnik did point out that there are some things to consider when it comes to utilizing energy chews before a workout. “Training duration and intensity should be considered when using energy chews before or during practice or competition,” she said. “Create a plan to consider all forms of carbohydrates you may consume. So, if you are taking in a sports drink that also provides carbohydrates, factor that in. If you take in too much at one time, it can delay gastric emptying.” She adds that just like we train our muscles, we can train our gut to tolerate the amount of sugar and carbohydrates we are consuming. A tip that Skolnik has for us is to “chunk” our practices or training “into 15 minute blocks of time” to properly fuel our bodies for success.
What About the Sugar Crash?
Another common misconception is that sugar before exercise is bad, and that we will end up crashing before the competition is over. If we were to eat only energy chews before competition, we would tire out, and we would not perform at our highest level. This is why Skolnik explained that proper nutrition and fueling are crucial, and energy chews should act as an extra energy boost, not a sole source of fuel. So, make sure to fuel up with more food and proper meals as well.
“Sugar content is not an issue when it comes to chews, it’s the point!”
What to Look for When Picking an Energy Chew
There are countless energy chew brands out there, and it is true that some are more effective than others. Skolnik recommends these nutritional ingredients in our energy chews:
Carbohydrates
This can include a combination of simple sugars, sucrose, glucose, and maltodextrin, tapioca syrup, cane sugar. Having multiple types of sugars has been shown to enhance absorption.
Electrolytes
Although important for controlling fluid balance and muscle contractions, having electrolytes without fluid does not hydrate us. It’s not essential to have electrolytes in our energy chews, but it can be helpful if we plan on drinking water only. Or, supplement a hydration drink with more sodium if we are a heavy, salty sweater. If this applies to you, read VIS’ picks for the best electrolyte supplements here.
Caffeine
Some energy chews may have caffeine in them. This isn’t inherently bad, but it’s important to know how our bodies react to caffeine. For some, it might improve their athletic performance. Others don’t respond well. So, pay attention to the ingredient labels and know your body to choose the right energy chew. And make sure you’re updated on the NCAA’s rules on caffeine here.
Energy chews are a quick and easily digestible carbohydrate that we can use during practices and competitions. Skolnik’s tips highlight the importance of sugar in our diets so that we can feel and perform at our best.
