Chews and gummies

Guming energiekauwgom met cafeïne (40 stuks)

A pack of 40 energy chewing gums with 60 mg of caffeine each, guarana and vitamin C. Handy when you want something light to chew during a ride.

What you get

40 gums
60 mg caffeine each
With guarana and vitamin C

Why chews or gummies?

A gel goes in all at once and a bar has to be broken up. Chews and gummies sit in between: you take one or two pieces at a time, so you can have a small portion every 10 to 15 minutes. A steady supply is often kinder to your stomach than big doses in one go.

A portion usually holds around 20 to 30 g of carbohydrate, spread over a few pieces. Check the pack for how many pieces that is and how many grams of carbohydrate each one contains. For 30 to 60 g an hour, that means roughly one or two portions an hour. On rides of three hours or more it can be higher, using a glucose and fructose mix.

Water with them is usually optional, although a few swallows help your stomach. Some chews contain sodium (salt) or caffeine. It is listed on the pack, often as about 25 to 50 mg of caffeine per portion.

If you like to chew, chews are pleasant. The drawbacks are sticky sugar on your teeth and pieces that harden in the cold. On a steep climb or at very high intensity, chewing and breathing at once can be awkward.

Types of chews and gummies compared

All variants deliver fast carbohydrate. They differ in texture and in what else is added.

Type	Carbs per portion	Texture	Suits	Watch for
Soft gummies	Usually 20 to 30 g	Soft, easy to chew	Flat or moderate pace	Stick together in warm weather
Firm chews	Usually 20 to 30 g	Chewy, takes longer	Easy rides, small bites	Harder in the cold
Chews with sodium	About 20 to 30 g, plus salt	Slightly salty finish	Hot, long rides	Sodium content varies widely by model
Caffeine chews	20 to 30 g, plus roughly 25 to 50 mg caffeine	Same as ordinary chews	The last hours of a long ride	Count other caffeine

A general guide. Brands and formulas differ, so read the packaging.

Choose it if

You want a light caffeine kick in training.
You are looking for an alternative to gel or bars.
You prefer to eat in small, regular portions.
You like to chew and find gels too runny.

Choose something else if

For real carbohydrates on long rides you need gels, bars or drink mix.
You ride at very high intensity and struggle to chew and breathe at once.
You have crowns or sensitive teeth and dislike sticky sweets.

How to use chews or gummies

Work out your portion
Check the pack for the carbohydrate per piece. That tells you how many pieces you need per hour to reach 30 to 60 g.
Start after half an hour
Eat the first piece after about 30 minutes. After that, have one or two pieces every 10 to 15 minutes.
Chew well
Chew calmly and swallow before the next bite. On a climb or at a hard pace, a gel is the better pick.
Drink now and then
Take a few swallows of water after each portion. It rinses sugar off your teeth and helps your stomach.
Store them well
Keep the pouch closed and out of the sun. In summer gummies melt together and in winter they harden. An inside pocket helps in both cases.

Good to know

Watch your total daily caffeine, including coffee.
Take care if you are caffeine sensitive or ride in the evening.
A portion on the pack is not always the whole pouch. Read how many pieces it holds and how much carbohydrate each has.
Some chews contain gelatine, caffeine or allergens such as soy. Read the label.
Sticky sweets stay on your teeth. Drink water and brush your teeth after a long ride.
These are general guidelines for recreational riders. For personal nutrition advice, or with a medical condition, ask a doctor or sports dietitian.

What you get

Why chews or gummies?

Types of chews and gummies compared

Choose it if

Choose something else if

How to use chews or gummies

Work out your portion

Start after half an hour

Chew well

Drink now and then

Store them well

Good to know

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