What is the difference between a gel and chews?

Nutritionally, they are very similar (fast carbs). The difference is sensory and mechanical: chews require chewing, which sends fullness signals to the brain, and they are easy to partition if you don't want a full dose at once.

Can I use standard supermarket cereal bars?

Yes, but check the ingredients. Standard grocery bars are often too high in fats (chocolate, nuts) and fiber, which slows gastric emptying and can cause nausea during exercise.

Do chews stick to your teeth during exercise?

Sport-specific chews are formulated to melt quickly without sticking. If they do, a small sip of water is enough to rinse the mouth.

Product guides7 min

Energy bars and chews: when and how to use them

In endurance sports, gels and drinks aren't the only options. For long efforts or multi-hour training, introducing solid or semi-solid food becomes essential to ward off hunger, break up the monotony of liquid carbs, and stabilize blood sugar. Energy bars offer genuine satiety and complex nutrients but digest slowly. Energy chews and gummies, halfway between a solid and a gel, offer a modular semi-solid fuel that is easy to divide, quick to absorb, and pleasant to chew. This guide explains when to choose each and how to fit them into your plan.

Energy bars: for solid, long-lasting fuel

Energy bars are ideal before a long or moderate session as a final-hour snack (30 to 60 minutes out), provided they are low in fat and fiber. Chews can be eaten right before warm-up for a quick spike of starting carbs without filling the stomach.

Chews and gummies: modular semi-solid fuel

During the effort, the golden rule is to match the format to your intensity. Solid bars are perfect for moderate intensities (aerobic base cycling, power hiking in trail running) where the digestive system has enough blood flow to process solids. Choose bars made from baked grains, date paste, or almond paste. Energy chews and gummies are preferred as intensity rises or during runs: their rapid chewing and melting texture allow absorption almost as fast as a gel, while still giving a satisfying feel of solid food. Take them in regular doses of 1 or 2 gummies every 15 to 20 minutes.

How to choose

Solid bars kept for moderate-intensity phases (cycling, walking)
Chews and gummies selected for intense or rolling terrain
Chews always washed down with fresh water
In-race bars chosen with low fat (< 4-5g) and low fiber (< 2g)
Formats tested in real weather and pace conditions

Common mistakes

Eating a high-fiber or whole-nut bar at high intensity, risking digestive shutdown
Trying to chew hard or dry bars in freezing cold or during high-pace running
Taking chews without water: like gels, concentrated sugar needs water to absorb
Forgetting to check the fat content: some bars have too much fat which slows down energy delivery
Consuming protein bars during the effort instead of carb-focused bars

FAQ

Product guides6 min

Energy gel or energy drink: which one to pick?

The right format depends on when you use it, your digestion and the carb dose you're aiming for.

Read the guide

Product guides7 min

Caffeine and performance: when to use it?

Caffeine can help, but it must match your tolerance, your timing and your goal.