In-Competition Fueling: Gels, Chews, or Real Food?

What you eat during training or competition can determine whether energy stays steady or drops  quickly. Many athletes under-fuel, wait too long to eat, or rely on products they haven’t tested  beforehand. The goal of in-competition fueling is simple: maintain blood glucose, delay fatigue,  and support performance without causing GI stress. 

Why Fuel During Activity 

For sessions lasting longer than about 60–75 minutes, stored carbohydrates begin to decline.  Without replenishment, endurance, strength, and focus can drop. Consistent fueling helps  maintain pacing, stabilize energy, and improve recovery afterward. 

Most athletes benefit from: 

• ~30–60g carbohydrate per hour for moderate endurance activity 

• Up to 60–90g/hour for longer or higher-intensity events (if trained for it) • Fluids and electrolytes alongside carbohydrate intake 

A structured plan prevents late-race fatigue and energy crashes. 

Energy Gels 

Energy gels are one of the most common fueling strategies because they are efficient and  portable. They provide fast-absorbing carbohydrates and are easy to carry during runs, rides, or  races. 

Pros: 

• Quick energy delivery 

• Compact and convenient 

• Consistent carbohydrate dosing 

Considerations: 

• Best taken with water 

• Some athletes experience GI upset 

• Flavor fatigue during long events 

Gels work well for athletes needing quick, predictable fuel in higher intensity or competitive  settings. 

Chews and Sports Candy

Chews offer similar carbohydrate benefits as gels but in smaller, bite sized portions. Many  athletes find them easier to tolerate and simpler to space out over time. 

They can be helpful for: 

• Athletes who dislike gel texture 

• Gradual fueling during longer sessions 

• Situations where smaller portions feel easier to digest 

Fluids are still important alongside chews for proper absorption. 

Real Food Options 

Some athletes prefer real food, especially during longer endurance events or lower-intensity  training. Options like bananas, dates, pretzels, honey packets, or rice-based snacks can provide  steady carbohydrate intake. 

Advantages: 

• More natural option 

• Can reduce flavor fatigue 

• Often well tolerated for longer events 

Limitations: 

• Less portable 

• Harder to measure precise carbohydrate intake 

• Slower digestion at high intensity 

Many endurance athletes use a combination of sports fuel and real food depending on duration  and intensity. 

Choosing What Works Best 

The best fueling strategy is the one that you tolerate and can use consistently. Fueling should  always be practiced during training, not first introduced on race day. 

Consider: 

• Duration and intensity of activity 

• Personal GI tolerance 

• Convenience and portability 

• Hydration access and climate 

Small, consistent intake early in activity often prevents the energy drop many athletes feel later.

Common Fueling Mistakes 

Even experienced athletes can miss the basics: 

• Waiting until fatigued to fuel 

• Under-fueling early in sessions 

• Trying new products on race day 

• Ignoring hydration and electrolytes 

A simple, practiced plan typically produces the best performance outcomes.

The Bottom Line 

In-competition fueling doesn’t need to be complicated. Whether using gels, chews, or real food,  the goal is steady carbohydrate intake, adequate hydration, and a strategy that matches your  training and tolerance. 

Zeoli Family Nutrition Counseling helps athletes build practical fueling strategies for training  and competition, so performance, recovery, and long-term health remain consistent year-round.