Blogs

Long runs and long rides are where fuelling stops being theoretical and becomes very real: your legs feel heavy, your pace drifts, decision-making gets fuzzy, and the last miles can feel disproportionately hard. For many recreational endurance athletes in the UK-runners, cyclists, triathletes, and hikers-this is the point whereEndurance Energy Chews and Gels for this seasonbecome more than a convenience. They’re a way to deliver carbohydrate and energy in a form that’s portable, consistent, and easy to dose.

This article takes a angle: what carbohydrate does in endurance exercise, why the form (chews vs gels vs drinks) can matter, and how to use evidence-based principles without overpromising. Individual tolerance varies, and the best plan is the one you can repeat reliably across changing weather, route access, and intensity.

If you’re exploring options, you can browse a range of products here:endurance energy chews and gels. You’ll see different formats, flavours, and carbohydrate blends designed for training and race day use.

What the evidence says about carbohydrate and endurance performance

Endurance performance is strongly linked to carbohydrate availability. During sustained exercise, your muscles use a mix of carbohydrate and fat. As intensity rises (for example, tempo running, climbing on the bike, or repeated surges), carbohydrate becomes a more important fuel because it can be broken down more rapidly to support higher power output.

The key limitation is storage. Muscle glycogen and liver glycogen are finite, and starting a long session with full stores does not guarantee you’ll finish strong-especially when duration is long, intensity is moderate-to-high, or you’re training fasted or with a short gap between sessions. When glycogen availability drops, many athletes experience the familiar “bonk” or “hitting the wall”, often alongside reduced pace, poor coordination, and increased perceived exertion.

Research over several decades has shown that consuming carbohydrate during endurance exercise can improve performance in events lasting roughly 1-2 hours and beyond, and can help maintain power output and pace in longer sessions. Mechanistically, carbohydrate intake helps by:

• Maintaining blood glucosewhen liver glycogen falls, supporting the brain and working muscle.
• Sparing muscle glycogento some degree, which can help sustain higher intensity later.
• Reducing perceived exertionin some contexts; carbohydrate in the mouth can also influence central (brain-mediated) responses, although the practical benefit varies.
• Supporting higher carbohydrate oxidationrates when intake is adequate and transportable carbohydrates are used (e.g., glucose plus fructose in some formulations).

Current sports nutrition consensus statements and practical guidelines commonly recommend carbohydrate intakes that scale with duration and intensity. Many athletes use ballpark ranges such as ~30-60 g carbohydrate per hour for moderate durations, and potentially higher intakes (for example 60-90 g/h, sometimes more) for longer events when tolerated-often by combining carbohydrate types to utilise different intestinal transport pathways. These numbers aren’t a challenge to “max out”; they’re tools to match fuelling to your session, your gut tolerance, and your goals.

Where do chews and gels fit? They provide a known amount of carbohydrate per serving, usually without needing to carry a large bottle for all your energy intake. That can make it easier to follow a plan consistently-particularly on long runs where carrying fluids is less practical, or on rides where bottles might be reserved for hydration and electrolytes.

To see the category in one place, visit:Endurance Energy Chewsand gel options for endurance sessions.

Chews vs gels vs drinks: what changes physiologically (and what doesn’t)

From a strictly metabolic standpoint, a gram of carbohydrate is a gram of carbohydrate-once digested and absorbed. What differs isdelivery: concentration, required chewing, water needs, palatability, and how reliably you can take it in when breathing hard or riding at speed.

Here are the practical differences that matter to consumers:

Gels: fast, compact carbohydrate delivery

Gels are typically a semi-liquid carbohydrate source designed to be swallowed quickly. That makes them popular in races, hill repeats, windy rides, and any situation where you want minimal fuss. Because gels can be relatively concentrated, many athletes prefer to take them with water to reduce the chance of gastrointestinal (GI) discomfort-especially at higher intake rates.

Some gels include additional ingredients such as sodium, caffeine, or amino acids. Evidence is strongest for carbohydrate itself, with caffeine also having robust support for endurance performance in many contexts (though individual sensitivity, timing, and total dose matter). Ingredients like BCAAs are less consistently supported for acute endurance performance when carbohydrate intake is adequate.

Chews: portionable, steady intake for long training

Chews (sometimes called energy gummies or blocks) deliver carbohydrate in a solid, bite-sized format. Many athletes like chews because they can be portioned across time: a piece every 10-15 minutes can feel more natural than a larger gel hit every 30-40 minutes. Chewing can also help some people manage flavour fatigue in longer sessions.

However, chewing requires a little more effort, and in cold weather chews can feel firmer. If you’re running hard, chewing may be less appealing than swallowing a gel. On the other hand, during steady endurance training-long base runs, endurance rides, audax-style days-chews can be a very workable format.

Sports drinks: combine hydration, electrolytes, and carbohydrate

Sports drinks can deliver carbohydrate along with fluid and electrolytes, which can be convenient in warmer conditions or for salty sweaters. The trade-off is that bottles take space, and concentration becomes important: overly strong mixes can slow gastric emptying and contribute to GI issues, while overly weak mixes may not provide enough carbohydrate for the session.

Many athletes combine formats: for example, a carbohydrate-electrolyte drink in bottles plus a gel or chew as a top-up when intensity rises, when you miss a feed, or when you’re approaching the final hour.

If you’re choosing between formats for the coming season, it can help to browse and compare serving sizes and textures across the range:energy chews and gels for endurance.

Why “this season” changes your fuelling needs

Seasonal shifts in the UK often mean you’re juggling variable temperatures, daylight, wind, rain, and changes in training structure (base building, spring sportives, summer races, autumn marathons). These factors can influence how and what you can tolerate.

Cooler starts, warmer finishes

In spring and early autumn, you can begin a session in cool air and finish in a noticeably warmer environment. You may drink less early on (reducing fluid intake), then suddenly want more later. Chews and gels can help you keep carbohydrate intake more consistent even if your thirst cues don’t match your carbohydrate needs.

Wind and rain reduce “easy eating” opportunities

Anyone who’s tried to unwrap a bar in driving rain knows the appeal of simple packaging and quick intake. Gels are often easiest when conditions are messy. Chews can still work well, but you may prefer packaging that opens easily with cold hands.

Longer sessions as fitness builds

As your long run moves from 60-90 minutes towards 2-3 hours, and your long ride grows into 3-5 hours, carbohydrate intake becomes increasingly relevant. The longer the session, the more likely it is that fuelling can protect the quality of the final hour-where training adaptations and pacing discipline often matter most.

To explore options suitable for variable conditions, see:endurance gels and chew blocks.

Mechanisms that explain why chews and gels can work well

Without overstating what any single product can do, several well-understood physiological mechanisms explain why carbohydrate in convenient formats can be helpful during endurance exercise.

1) Gastric emptying and intestinal absorption

Carbohydrate must leave the stomach (gastric emptying) and be absorbed in the small intestine to reach the bloodstream. High concentrations, very high intake rates, dehydration, and high intensity can all increase GI stress for some people.

Many gels and chews are formulated to provide a predictable carbohydrate dose per serving, which can help you plan intake. Some products use multiple carbohydrate types (for example glucose/maltodextrin plus fructose). This matters because glucose and fructose can use different intestinal transporters (commonly described as SGLT1 for glucose and GLUT5 for fructose), potentially increasing total carbohydrate absorption and oxidation when intake is high and the gut is trained.

2) Maintaining blood glucose and central drive

As exercise continues, liver glycogen can decline and blood glucose can drop, especially if you started with low carbohydrate availability or your intensity is high. Consuming carbohydrate helps stabilise blood glucose, which supports both muscle function and the brain. Many athletes notice this as improved ability to maintain effort, focus, and pacing decisions late in a session.

3) Practical dosing: consistency beats hero feeds

Evidence-based fuelling tends to work best when carbohydrate intake is spread across time rather than taken in large, infrequent boluses-especially for gut comfort. Chews and gels are naturally suited to “little and often” strategies: one chew every 10-15 minutes, or a gel every 20-40 minutes, depending on the product’s carbohydrate content and your target grams per hour.

4) Palatability and flavour fatigue

Long sessions can create strong taste aversions. Rotating flavours, alternating chew and gel textures, and using occasional caffeine strategically can help some people maintain intake. While palatability isn’t a biochemical mechanism, it’s a major behavioural one: you can only benefit from the fuel you can actually consume.

If you want to compare textures and carbohydrate blends, you can view the collection here:long-run energy gels and chews.

How to use chews and gels in long runs and rides (evidence-informed, flexible)

The best fuelling strategy is individual, but a few principles are repeatedly supported in practice and in the sports nutrition literature.

Start earlier than you think (especially in longer sessions)

Waiting until you feel low energy often means you’re already behind. For sessions over ~90 minutes, many athletes benefit from starting carbohydrate intake within the first 20-30 minutes and then continuing steadily.

Match intake to session type: endurance vs intensity

Steady endurance(Zone 2 rides, easy long runs): you may tolerate chews well and can spread intake evenly.Higher intensity(tempo, long climbs, race simulation): gels (and drinks) can be easier because chewing is harder when breathing is heavy.

Train your gut, don’t surprise it

Higher carbohydrate intakes can be beneficial, but tolerance is trainable and varies. If you want to increase grams per hour for a long sportive or marathon, build gradually in training. Keep notes on what you used, how often, the weather, and how your stomach responded.

Water and concentration matter

If your gels are concentrated, taking them with water can improve comfort. On the bike, it can be helpful to separate functions: keep bottles for hydration/electrolytes, and use gels/chews as the main carbohydrate dose-or vice versa-so you can adjust based on conditions.

Consider electrolytes separately from carbohydrate

Sodium and fluid needs vary widely. In warmer weather or for salty sweaters, electrolytes can be important for maintaining hydration status and reducing cramp-like symptoms in some athletes, though cramps are multifactorial and not solely an electrolyte issue. Many athletes use a simple approach: carbohydrate primarily from chews/gels, and electrolytes via a drink or tablets as needed.

For a look at options that fit different approaches, explore:Elovita UK endurance energy chews and gels.

Ingredients you’ll commonly see (and what evidence supports)

Labels can look technical. Here’s a consumer-friendly rundown of common ingredients and what they’re typically used for.

Glucose, maltodextrin, dextrose

These are glucose-based carbohydrates that can be rapidly absorbed. Maltodextrin is often used because it can provide carbohydrate with a less sweet taste and can be gentler in some formulations.

Fructose

Fructose uses a different intestinal transporter to glucose. When combined appropriately with glucose-based carbs, it can increase total carbohydrate absorption/oxidation for some athletes at higher intake rates. Some individuals are sensitive to fructose; tolerance varies and is worth testing in training.

Sodium and other electrolytes

Sodium is the main electrolyte lost in sweat. Its inclusion can support fluid retention and palatability for some people. The best approach depends on your sweat rate, session duration, and weather.

Caffeine

Caffeine has strong evidence for improving endurance performance in many athletes, often by reducing perceived exertion and supporting sustained effort. Sensitivity varies; consider timing, total daily intake, and how caffeine affects your sleep-especially for early-morning training or back-to-back big days.

Gelling agents, acids, flavourings

These affect texture, shelf stability, and taste. They’re not “performance” ingredients, but they can affect how easy a product is to tolerate over hours.

Different products balance these elements differently. If you’re experimenting for the season ahead, it helps to test a small selection of formats and flavours rather than relying on a single option from day one.

Who tends to benefit most from chews and gels?

Chews and gels aren’t only for elite athletes. They’re often useful for:

• Half-marathon to marathon traineeswho want predictable carbohydrate without carrying bulky food.
• Cyclists and sportive riderswho need quick fuel during climbs, headwinds, or group riding where stopping is inconvenient.
• Triathletesmanaging fuelling across disciplines, where transitions and pacing make “real food” harder to handle.
• Trail runners and hill walkerswho want portable energy when access to shops or cafés is limited.
• Newer endurance athleteswho struggle to eat enough during long sessions and want a simple plan.

Typical use cases include long weekend rides, marathon-paced long runs, event days in places like the Yorkshire Dales, the Lake District, Snowdonia (Eryri), or simply a windy loop of local lanes where you’d rather not rely on finding an open shop.

Common mistakes (and how to avoid them)

Taking too much, too late

Going from “nothing for 90 minutes” to “two gels at once” is a common route to stomach upset. Aim for regular, smaller doses.

Only practising on race day

Even well-formulated gels can cause GI distress if your gut isn’t used to them at running intensity. Practise during training at the intensity you’ll race.

Ignoring fluid needs

Carbohydrate intake and hydration interact. In hotter conditions, plan both: your carbohydrate target (grams per hour) and your fluid/electrolyte approach. In cooler conditions, you may still need carbohydrate even if you don’t feel thirsty.

Over-focusing on a single “magic” ingredient

For most people, the biggest wins come from getting the basics right: adequate carbohydrate, tolerable format, and consistent timing. Extras like caffeine can help, but they’re not a substitute for a sound plan.

Need a simple starting point for testing? Browse options and pick a couple of formats to trial on your next long session:endurance fuelling chews and gels.

FAQ

Are energy chews or gels better for long runs?

Neither is universally “better”. Gels are often easier at higher running intensity because they’re quick to swallow, while chews can be easier to portion steadily on slower, longer runs. The best choice is the one you can tolerate and take consistently, ideally with a plan for water if your gel is concentrated.

How do I avoid stomach issues when using gels?

Start with smaller amounts in training, take gels with water unless the product is designed to be taken without, and increase carbohydrate intake gradually over several sessions. Avoid trying a new product for the first time on a key long run or event day.

Do I need caffeine gels for endurance rides?

Caffeine can help many athletes, but it’s optional. If you use it, consider saving it for later in the session, keep track of total intake, and be mindful of sleep-especially if you train in the afternoon or evening.

Bringing it together for this season

ChoosingEndurance Energy Chews and Gels for this seasonis less about hype and more about reliability: a measured carbohydrate dose, a format you can manage in real UK conditions, and a plan you can repeat on long runs and rides. The evidence supports carbohydrate intake during longer endurance exercise; your job is to find the delivery method and timing that your gut, your preferences, and your training schedule can sustain.

If you’re ready to explore formats and carbohydrate blends, you can view the collection here:Endurance Energy Chews and Gels collection.

Educational note: This article summarises general sports nutrition evidence and mechanisms. It is not personal medical advice. If you have diabetes, GI conditions, or are under medical supervision, consider speaking with a qualified healthcare professional or a registered sports dietitian before changing your fuelling strategy.