Choosing gels and chews comes down to three things: how much carbohydrate is needed per hour, whether the gut tolerates concentrated sugars, and how convenient the format is to use while moving. Products differ by concentration, ingredient mix and texture; those differences decide which to buy more than brand names or packaging art.
This guide puts decision points in order of importance and helps pick between gels, chews and drinks. Each point stands alone so a single heading gives a complete action the next time a session or race looms.
How to decide
Start by estimating session energy needs and gut training time. Sessions that push sustained high intensity or last several hours usually require targeted carbohydrate intake. If there are fewer than three weeks to prepare the gut for race-day intake, prefer lower concentrations and simpler ingredient lists until tolerance builds.
Six priority choices
Carbohydrate per hour
Decide the grams of carbohydrate to take each hour before choosing a product. Endurance guidance ranges from moderate single-carbohydrate intakes to combined-source strategies that reach higher hourly loads for long, high-intensity efforts. Matching product concentration to that hourly target is the single most important buying decision.
Carbohydrate type and mix
Single-source sugars (usually maltodextrin/glucose) are simple and often tolerated well at moderate rates. Products that blend glucose and fructose permit higher absorption rates because they use different intestinal transporters, so they suit riders or runners targeting the upper end of hourly carbohydrate needs. Check an ingredients list for the mix rather than relying on brand statements.
Concentration and texture
Higher carbohydrate concentration reduces the volume to carry but raises the risk of gut upset. Thick gels deliver lots of carbohydrate in a small pouch; chews and gummy-style fuels spread the carbohydrate across several pieces so swallowing and digestion feel different. For those who struggle with concentrated gels, look for more dilute gels, chewable blocks or ready-to-drink carbohydrate solutions.
Caffeine and stimulants
Caffeine adds a performance effect for many athletes but can increase gastrointestinal distress and cause jitteriness if combined with high carbohydrate loads. Prefer products with caffeine for late-stage intensity or races, and avoid them in training until gut response and sleep effects are known.
Electrolytes and salt content
Some gels include electrolytes to help with sweat losses or to make the product taste less cloying. If sweat rate or session duration is high, choose fuels that supply sodium alongside carbohydrate, or pair plain gels with an electrolyte drink to keep fluid and salt balance steady.
Packaging and usability while moving
Packaging affects how easily a product is used on the move. Tear-and-suck pouches are quick but can be messy if handling is difficult; chews are simple to share and chew without stopping. Consider how hands, gloves or wind will affect the ability to open and consume the product during a session.
Dietary restrictions and flavour fatigue
Check for common allergens, vegan labelling and artificial sweeteners if those matter. Flavour fatigue is real on long days: if a single flavour is the only option, switching between different textures or flavours across a session helps maintain appetite and reduces nausea risk.
Comparing formats
| Format | Typical concentration | Ease of use | Best for |
|---|---|---|---|
| Gel | High — small volume for many grams | Fast to consume; needs water sometimes | Short high-intensity bursts or when carrying light |
| Chews | Moderate — spread over pieces | Easy to portion; low mess | Steady feeding and sessions requiring hand access |
| Ready-to-drink | Variable — often more dilute | Drinks double as fluid; require bottle space | Very long sessions or those with regular fluid intake |
Where people go wrong
Too often the mistake is treating gels and chews like an emergency snack rather than fuel to be practised in training. That leads to stomach problems or underfueling on race day. Another common error is packing only one flavour and one format; that makes flavour fatigue and oral irritation more likely during long sessions.
Beginner versus experienced athletes
Beginners should start at the low end of carbohydrate recommendations and choose lower-concentration fuels that give time to gauge gut response. Experienced athletes can use higher combined-carbohydrate strategies and add caffeine or concentrated gels for decisive race moments, but only after consistent gut training has proved those tactics safe.
When gels and chews are unnecessary
Gels and chews are not required for every long session. Slow aerobic work under controlled intensity and sessions under roughly 90 minutes often do not need concentrated carbohydrate beyond a normal meal beforehand. If performance depends on subtle pacing rather than maximal sustained output, whole-food snacks or a sports drink may be a simpler, gentler choice.
What to do next
Pick a target carbohydrate per hour, choose a primary format that matches that target, and trial the combination in several training sessions of increasing length. Keep a short log noting stomach comfort, energy levels and whether water was needed with each feed. Replace or discard any product that causes repeated nausea, and vary flavours and formats on long days to avoid fatigue.
The phrase sports nutrition appears earlier in this guide as a pointer to the broader context of fuelling, and the specific term carbohydrate per hour is the metric to set before choosing a pack of gels or chews.
Frequently asked questions
How much carbohydrate should I take per hour?
Aim by session intensity: moderate efforts suit lower single-source loads, while very long or intense efforts benefit from combined glucose and fructose to raise the safe hourly total. Start low in training, then increase only after confirming gut tolerance.
How do I train my gut to tolerate gels?
Introduce the chosen product in progressively longer training sessions and repeat the exact timing and amounts planned for race day. Combine it with the same fluids and exercise intensity to replicate race conditions and note any symptoms before increasing dose.
When are gels and chews unnecessary?
They are unnecessary for shorter, lower-intensity sessions and for long steady rides or runs where whole-food snacks and regular drinks maintain energy. If the session is under about ninety minutes at an easy pace, additional concentrated carbohydrate is usually avoidable.
