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Best Energy Chews for Fitness: Our Top Picks
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When you’re deep into a workout, training session, or long-distance race, the last thing you want is to run out of steam. At times like this, energy chews can save the day. These small, chewy, flavored supplements are designed to give your body quick, easily digestible fuel—usually in the form of carbohydrates and electrolytes—to help you power through.
In this guide, we’ll explore the benefits and disadvantages of energy chews, what research says about them, and the top 5 healthiest, most effective picks for fitness enthusiasts.
What Are Energy Chews?
Energy chews are bite-sized supplements, often packaged in portable pouches, that provide a concentrated dose of quick-digesting carbs—typically glucose, sucrose, or maltodextrin—plus electrolytes like sodium and potassium. Many also contain caffeine for an extra boost.
They’re popular among runners, cyclists, hikers, and endurance athletes because they are:
- Convenient – No mixing or preparation required
- Easy to eat – Even during intense activity
- Fast-acting – Carbs and electrolytes are absorbed quickly
Benefits of Energy Chews
When used strategically, energy chews can offer several performance advantages:
- Sustained Energy During Exercise – Studies show that consuming 30–60 grams of carbs per hour during endurance activity can help maintain performance.¹ Energy chews make hitting this target easy.
- Electrolyte Support – Many chews contain sodium, potassium, or magnesium, which can help maintain fluid balance and prevent cramping.
- Portability – Unlike gels or sports drinks, chews don’t leak or require bottles.
- Controlled Dosing – You can eat a few chews at a time, adjusting your intake based on energy needs.
Potential Drawbacks
While energy chews are effective, they aren’t perfect. Potential downsides include:
- Sugar Content – The quick carbs are essential for performance but can be excessive for non-athletes or those training at lower intensities.
- Digestive Discomfort – Some people experience bloating or stomach upset if consumed too quickly.
- Cost – Regular use, especially for long-distance training, can add up.
- Not for Sedentary Days – Without exercise, the extra sugar can spike blood glucose unnecessarily.
What Studies and Nutritionists Say
Sports nutrition guidelines from the American College of Sports Medicine recommend carb intake during prolonged exercise to delay fatigue and improve endurance.2 According to registered dietitian and sports nutrition expert Nancy Clark, energy chews can be a great option when athletes prefer chewing over gels or drinks, especially in cooler weather when hydration needs may be lower.3
However, nutritionists also emphasize the importance of timing—starting too early in your workout may lead to unnecessary sugar intake, while waiting too long may cause an energy crash.
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All the picks below are:
- From reputable brands
- 3rd-party tested where possible
- Rated 4.5+ stars on Amazon
- Popular among athletes for taste, digestibility, and performance
Clif BLOKS Energy Chews
Why We Like Them: Easy to portion, with 33 calories per chew and added electrolytes. Flavors include Mountain Berry and Tropical Punch.
Pros: Variety of flavors, simple ingredients, available with or without caffeine.
Cons: Slightly sticky in hot weather.
GU Energy Chews
Why We Like Them: 90-calorie sleeves with balanced carbs, amino acids, and electrolytes.
Pros: Contains branched-chain amino acids (BCAAs) for muscle recovery.
Cons: Smaller pack size than competitors.
Honey Stinger Organic Energy Chews
Why We Like Them: Made with organic tapioca syrup and honey, plus vitamin C. Great natural flavor profile.
Pros: USDA Organic, gluten-free, non-GMO.
Cons: Softer texture may be sticky on the teeth.
Skratch Labs Energy Chews
Why We Like Them: Made with real fruit, these chews offer 80 calories per serving and a light, clean taste.
Pros: No artificial sweeteners or flavors, real sugar for quick energy.
Cons: Pricier than average.
Probar Bolt Organic Energy Chews
Why We Like Them: Organic, gluten-free, and packed with electrolytes and B vitamins.
Pros: Great for vegan athletes, soft texture, natural flavors.
Cons: Can be overly sweet for some palates.
Quick Comparison Table
| Product | Calories/Serving | Caffeine Option | Organic | Key Benefit |
|---|---|---|---|---|
| Clif BLOKS | 200 | Yes/No | No | Portion control, flavors |
| Honey Stinger | 160 | No | Yes | Organic + vitamin C |
| GU Energy Chews | 180 | Yes | No | Includes BCAAs |
| Skratch Labs | 160 | No | No | Real fruit, clean taste |
| ProBar Bolt | 180 | Yes | Yes | B vitamins + electrolytes |
Conclusion
Energy chews can be a smart tool for athletes who need fast, portable fuel during training and events. They provide quick carbs and electrolytes, helping maintain energy and performance—especially for endurance sports. However, they’re best used strategically and in combination with a balanced sports nutrition plan.
Ready to Boost Your Performance with Energy Chews?
Try one of our top 5 picks mentioned here and see how they can enhance your workouts. Have a favorite? Share it in the comments below!
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Disclaimer: This content is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare provider before making dietary changes.
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About the Author
Jalaine McCaskill, founder of Tweaksly, offers practical, research-based nutrition tips and reviews to make healthy eating simple and achievable.
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References:
- Cermak, N. M., & van Loon, L. J. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports medicine (Auckland, N.Z.), 43(11), 1139–1155. https://doi.org/10.1007/s40279-013-0079-0
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006
- Clark, N. (2025, April 13). Hydration and Electrolytes: When Do They Matter. Retrieved from Nancy Clark: Sports Nutritionist & Author: https://nancyclarkrd.com/2025/04/13/hydration-and-electrolytes-when-do-they-matter/