ULTRA RUNNING ENERGY CHEWS & BARS

Energy chews divide carbohydrate into individual pieces, allowing you to vary how much you eat at a time. GU Energy Chews contain 16 small chews, while Clif Bloks contain six individually portioned Bloks, so both allow carbohydrate to be divided rather than requiring a whole packet at once.

Waffles provide a defined whole-item portion and a different texture from gels or chews. Bars and flapjacks are closer to conventional food and can be considerably more substantial, with protein, fat or salt also relevant in some products. Check the nutritional information and consider whether you intend to eat the whole item or divide it into smaller portions.

Both provide portable carbohydrate, but the eating experience and portioning are different. A gel is normally consumed as a complete serving once opened, whereas a packet of chews can be eaten a piece or two at a time and closed or carried until you want more.

Chewing can also feel more like eating than swallowing a gel. Some ultra runners find chews easier to face when repeated gels become unappealing or their stomach becomes unsettled. The trade-off is that chews are generally heavier and bulkier to carry than an equivalent number of gels, so there is no need to choose one format exclusively.

Both can be useful. Runners planning their intake around grams of carbohydrate per hour will want to compare carbohydrate per serving and, for multi-piece chews, per individual piece where that information is available. Calories provide another quick way to understand how substantial a whole packet, waffle, bar or flapjack is.

Look beyond the headline number as well. Two products with similar calories can have different amounts of carbohydrate, protein and fat, while bars and flapjacks may be much more substantial than individual chews. The useful comparison is the amount you actually intend to eat at one time rather than simply the size of the complete packet.

Caffeine is best treated as a separate buying decision rather than assuming that every serving needs it. Caffeinated chews allow caffeine to be introduced alongside carbohydrate, while caffeine-free products leave you free to obtain caffeine separately from coffee, cola, gels or another source.

Check whether the stated caffeine amount applies to an individual chew, a serving or the complete packet, as caffeinated chews can differ considerably in the amount they provide. Multi-piece chews allow caffeine intake to be divided into smaller amounts, but remember to include caffeine from coffee, cola, gels and other food or drinks when considering your total intake.

A product that is easy to eat early in a race may become much less appealing after many hours. Carrying a mixture of gels, chews and some more food-like options gives you a choice rather than relying on one flavour, texture or type of nutrition throughout the event.

This does not mean carrying every possible option. A small amount of variety can be enough, particularly when checkpoints provide food or when a familiar route passes shops or cafes. Knowing that different food is available later can itself provide a useful target during a long event.

They often can. Sweet sports nutrition may be convenient while you are running strongly, but more conventional food may become more appealing as the hours pass. Checkpoint foods such as sandwiches, rice pudding or other familiar foods can provide a welcome change from packaged race nutrition.

Pace also commonly slows during very long events, with more walking and longer stops, which can change what feels practical to eat. There is no requirement to use the same fuelling format from start to finish. The important consideration is continuing to take in food that you have tested and can tolerate rather than becoming dependent on one product that you may eventually struggle to face.

Bars and flapjacks can provide a more food-like alternative to gels and chews, and some also contribute protein or salt. Their nutritional profile can be quite different from products designed primarily to deliver carbohydrate, so check carbohydrate, calories, protein, fat and salt rather than assuming all energy bars serve the same purpose.

They can also require more judgement over portion size. A substantial flapjack may be better divided into a third or half rather than eaten simply because the whole bar is one packaged item. Drier bars can also become less appealing after many hours, so test both the product and the portion you intend to use during long training sessions.

Test race nutrition during training rather than discovering on race day how a product tastes, feels in your mouth or sits in your stomach. Try the quantities and combinations you expect to use, including caffeinated products where relevant.

Longer training sessions are particularly useful because preference and tolerance can change with time. Pay attention not only to carbohydrate intake but also to how easy the food is to carry, open, portion and eat while moving. A theoretically perfect fuelling plan is of little use if you eventually stop wanting or being able to eat what you are carrying.