Many endurance athletes face the same question: Should I take a gel or a pack of chews? Both provide carbohydrates that can be part of your energy intake during training and competition, but they feel different to use and are not equally suited to every workout.
In this overview, you get a concrete guide to when chews can typically be a better choice than gels, how you can combine them, and what you should especially pay attention to in relation to stomach comfort, intensity, duration and hydration.
The difference between chews and gels in everyday use
Chews and gels are two different forms of carbohydrate-based sports nutrition that many people use to support energy intake during prolonged activity.
- Gels are liquid or viscous and provide a single portion of carbohydrate that can be easy to consume quickly. They are developed to be easy to open and take on the go, even when you are in the saddle or running at a high pace.
- Chews are soft, gummy-like pieces that you chew and can eat one at a time. The texture is designed to be comfortable to chew, even when your heart rate is high and your breathing is heavy.
At PurePower, chews are intended as an alternative to gels. A pack of 12 PurePower Chews is roughly equivalent in energy to one 40 ml Energy Gel. This can make it easier to switch between formats when planning your intake.
If you want to see the full range of classic gels, you can explore our selection of energy gels.
The situation where chews make the most sense
Chews can be a good choice for training sessions and competitions where you have the opportunity to distribute your carbohydrate intake more evenly over time.
Chews are typically ideal when you:
- Train or compete at moderate intensity for a longer period of time
- Want to eat small amounts often, for example 1–2 chews every 10–15 minutes
- Get tired of very sweet, thick gel textures
- Prefer your energy to feel like a small snack rather than a liquid portion
- Have the time and capacity to chew, for example on flat sections, descents or at a pace that does not push you completely to the limit
A typical scenario is a long road ride or an easy long run, where it is simple to keep a pack of PurePower Cola Chews in your pocket and eat them along the way. This can give you a more even carbohydrate intake, which some people prefer in terms of stomach comfort.
The same logic applies to hiking, trekking and adventure races, where intensity is often lower and you are out for many hours. Here, chews can serve as a flexible energy source that you can eat a little at a time without having to stop.
Situations where gels are the strong tool
Gels can be an obvious choice when you want a single portion of carbohydrate quickly and without having to chew.
It can be an advantage to rely more on gels when you:
- Have a very high heart rate and heavy breathing, making it feel difficult to chew without losing your rhythm
- Want a quick, single dose of carbohydrate in a few seconds, for example just before a hill, an interval or a sprint
- Prefer to plan your intake in clear portions rather than small amounts at a time
- Have cold hands or are riding in technical terrain, where handling small pieces can be more difficult
In these situations, a single pocket-sized gel can be easy to tear open and consume in one motion. For running, you can get a deeper introduction in our guide to gel for running.
Carbohydrate needs and distribution between chews and gels
When we talk about endurance training, it is often about planning your carbohydrate intake in relation to intensity and duration. Many work with the following ranges:
- Around 30–60 grams of carbohydrate per hour during training or competition lasting more than about 60–90 minutes
- Up to around 75–90 grams per hour during very long or hard events for those who have trained their stomach for it
The key is not how many products you use, but how many grams of carbohydrate you get per hour.
As a rule of thumb with PurePower products, you can calculate it like this:
- One pack of PurePower Chews with 12 pieces is roughly equivalent to one 40 ml Energy Gel in energy content
Examples of how this can look in practice:
- If you are running a half marathon with a target of around 40–50 grams of carbohydrate per hour, you could, for example, take a gel about every 40–45 minutes or eat around half to one full pack of chews per hour, spread evenly throughout the run
- If you are cycling for several hours with a target of 60–70 grams per hour, you can combine sports drink, chews and a few gels so that you reach your desired overall carbohydrate level
If you want to test what works best for you, a bundle such as our mix of gels and chews is an easy way to find a combination that suits your preferences.
Combining chews and gels in your energy plan
Many endurance athletes find that a combination of chews and gels can provide a practical balance between intake, stomach comfort and flavor variation. A simple strategy for long sessions could look like this:
- Before the start, you can optionally take a gel 10–15 minutes beforehand, especially for running and shorter triathlons
- Early in the session, you can use gels because they are easy to take while you are still pushing a little harder
- Midway through, you can mainly use chews, for example Chews bar, taking 1–2 pieces every 10–15 minutes to maintain a steady carbohydrate flow
- Towards the end, you can consider a gel with caffeine if you tolerate caffeine and if you have planned your total caffeine intake in advance
A simple way to think about your week can be to use mostly chews on easy, long training sessions, mostly gels on tempo sessions, intervals and competitions, and a combination on the very long days when you also want to vary flavor and texture.
Always test your strategy in training before using it in competition. This is where you can find out what you thrive on best.
Hydration and the interaction between chews, gels and electrolytes
Whether you choose chews or gels, fluid and electrolytes are important factors for how you feel along the way and how your body handles the intake. When you sweat, you lose both fluid and salts, and this can affect both well-being and tolerance for sports nutrition.
A simple setup could look like this:
- In your bottle, you have water or a drink with electrolytes, for example PurePower’s Hydro Tabs electrolyte tablets
- In your pockets, you have chews and/or gels as your primary energy sources
The advantage of electrolyte tabs is that you can adapt the mix to the conditions and they can help support fluid balance in connection with sweat loss.
As a rule of thumb, you can:
- Drink a few mouthfuls of fluid within a few minutes after a gel
- Drink regularly when you eat chews, so the intake does not become too concentrated in the stomach
Frequently asked questions about chews and gels
When does it make the most sense to choose chews over gels?
Chews are often ideal for longer, steadier sessions at moderate intensity, where you can eat a little at a time and where you prefer a more gradual distribution of your carbohydrate intake.
Are gels better for short, hard efforts?
Many people find that gels work well at high intensity because they can be consumed in a few seconds without chewing.
Are chews absorbed more slowly than gels?
The carbohydrates themselves can be absorbed more or less similarly depending on composition and amount, but because you often spread chews over a longer period of time, you typically get a more even intake than with a whole gel at once.
How many chews equal one gel?
With PurePower products, you can expect one pack of 12 chews to be roughly equivalent to one 40 ml gel in energy content. It is a good idea to plan based on grams of carbohydrate per hour, not just the number of packs and gels.
Are chews better if gels make me nauseous?
Some people prefer chews if they experience discomfort with gels, while others do best with gels. It is individual, so always test it in training before you decide.
Can I use both chews and gels in the same session?
Yes, many people combine chews, gels and sports drink to reach around 30–60 grams of carbohydrate per hour or more. Keep an eye on both your total carbohydrate intake and any caffeine if you use caffeinated variants.
When are chews most practical during a run?
Chews are often most practical on flat sections, longer descents or other parts where the pace is under control and you have enough air to chew.
When are gels most practical during a run?
Gels are typically most practical just before or between hard segments such as hills, sprints or intervals, where you want a single portion of carbohydrate without chewing.
Are chews a good choice for hiking and trekking?
Yes, at lower intensity and long duration, chews are easy to keep in your pocket and eat continuously over many hours.
Can children use chews and gels?
PurePower products are developed for adults. For children, especially in relation to caffeinated variants, we recommend seeking individual advice from healthcare professionals.
How to remember the difference in everyday life
A simple way to remember the difference is this rule of thumb: Chews for steady and controlled intake, gels for fast and single-portion intake.
The rest is about getting to know your preferences and creating an energy plan that suits your goals and your tolerance along the way.