For decades, athletes and some gym-goers used gummy bears for a quick and much-needed energy boost during or after intense endurance workouts. 

Nowadays, though, carbohydrates can come from various nutritional aids, including energy gums or chews.

But if you’re now just hearing about these endurance fuels, you may wonder if energy gummies for running and exercise actually work. Here’s everything you need to know.

What Are Energy Gummies (Chews)?

Your body uses two primary fuels when running over long distances or exercising for longer periods: fat and carbohydrates.

Fat is often the most abundant in the human body. However, it’s also slow to convert to energy, which makes it less accessible when you need a quick boost. 

Carbohydrates, on the other hand, get broken down faster and are preferred by your body during longer endeavors.

Energy gummies are a concentrated, inexpensive, and carbohydrate source for endurance athletes undergoing intense and prolonged training, such as running, hiking, and cycling.

These are small, easy-to-chew carbohydrates in the form of gummies you can conveniently carry in your pocket whenever. They also usually contain electrolytes, important minerals that help prevent dehydration and support nerve and muscle function.

Energy gummies work similarly to energy gels, but are less messy. They’re both composed of simple sugars and complex carbohydrates designed for faster absorption and energy conversion.

Do Energy Gummies Work?

Yes, energy gummies and chews work. When running, for example, your body burns its carbohydrate stores for fuel.

Carbohydrates are stored in the muscles and liver as glycogen. Some of it circulates in the blood as glucose. The amount of carbs varies from one person to another, typically depending on body mass, diet, and training.

However, your carbohydrate supply isn’t infinite, even among well-trained athletes. The longer and faster you run, the quicker these energy sources deplete.

That means you’ll need to replenish them from an external source to prevent fatigue or maintain energy levels.

Eating energy gummies post-run (sometimes mid-run) allows you to recover crucial glycogen in your muscles on the go. Besides carbs and electrolytes, some energy gummy brands also add caffeine and nootropics for an extra mental boost. 

They can take time to get used to, but when incorporated properly, energy gummies and chews can be a practical addition to your training routine.

When Should You Take Energy Gummies?

Energy gummies come in pre-portioned sizes you can consume independently. Each piece typically provides anywhere between 5 and 15 grams of carbs, enough to sustain several minutes of running.

So, for cardio-intensive routines, you’ll want to eat one serving every 10 to 15 minutes to avoid “hitting the wall.” For moderate runs, consuming a serving every 45 to 60 minutes should be enough to sustain your energy.

Experts also recommend taking a piece 15 to 30 minutes before a race or workout to reload muscle glycogen. However, remember to use energy boosters moderately and only for longer exercises, and not every time you work out.

Do Protein Gummies Give You Energy?

While protein gummies can contribute to your overall energy levels, they don’t directly fuel your muscles during workouts like carbohydrates.

Protein gummies primarily work as a supplement. People who don’t get sufficient protein from their regular diet may benefit from taking protein gummies. They can help repair and reinforce muscle growth, especially after exercising.

Summary

Energy gummies can be a versatile companion for athletes looking to enhance their performance. By providing a convenient and easily digestible energy source when needed, you can significantly increase your stamina during long, sustained efforts.

Of course, moderation is still key.