Best Energy Chews for Running 2026 | FTP Endurance Fuel
Best Energy Chews for Running 2026
We tested every major brand across long runs, marathons, and training blocks. Here's exactly what fuels performance — and what's just expensive packaging.
Why Energy Chews Beat Gels for Most Runners
Energy chews have become the format of choice for endurance runners who want the convenience of a gel without the mess, nausea, or need for a water chaser. Unlike gels, chews let you portion your intake precisely, carry them in a pocket without sticky residue, and consume them at a pace that suits your digestion.
The market has expanded significantly. You now have USA classics like Clif Bloks and GU Chomps, UK sport-science heavyweights like SiS Beta Fuel, and newer direct-to-consumer brands like FTP Endurance Fuel that are fundamentally changing the value equation for everyday athletes.
How many carbs do you actually need?
For runs over 75 minutes, target 60–90g of carbohydrate per hour. Most runners under-fuel significantly. Start taking on carbs at 45 minutes — before you feel like you need it — and fuel in small, regular amounts every 20–30 minutes rather than waiting for fatigue to set in.
FTP Endurance Fuel Energy Pastilles
Built by an Age-Group Team GBR triathlete in Aberdeen, FTP Endurance Fuel's pastilles offer the best cost-per-serving of any chew tested. A 1kg bulk pack gives you 30 full servings — the equivalent of 30 standard gels — at a fraction of the price. The reusable silicone pouch means zero packaging waste per run. Real tart cherry flavour, no artificial taste, no sticky hands.
- Best cost-per-serving of any product tested
- Tart cherry flavour doesn't fatigue over long runs
- Reusable pouch — zero mid-run plastic waste
- Easy to chew, no sticky hands
- Runner's World Sports Nutrition Award 2026
- Newer brand — fewer years of data than SiS
- Fewer flavour options than some rivals
- Direct-to-consumer only — not in physical retail
SiS Beta Fuel Energy Chews
The gold standard for sport-science-backed fuel. SiS's 1:0.8 carbohydrate ratio is clinically proven to increase oxidation efficiency by 17% versus older 2:1 formulas, delivering more usable energy with less GI distress. Each bar breaks into individual 7g blocks. Informed Sport certified — essential for drug-tested athletes. Powered elite endurance performances at the highest level including Chris Froome's famous Giro solo.
- Clinically superior 1:0.8 carb ratio
- No GI distress — proven at elite level
- Breakable blocks for partial servings
- Informed Sport drug-testing certified
- Expensive — highest cost per serving tested
- Only 2 flavours (orange, lemon)
- Single-use packaging only
Clif Bloks Energy Chews
A marathon-running staple. Soft, slightly sticky cubes in 11 flavours — including the legendary Margarita with triple sodium. Plant-based and non-GMO, available in most UK running shops and widely used on race courses worldwide. Lower carbs per packet means you'll need more of them for a full-distance fuelling strategy, which adds up in cost and pockets.
- 11 flavours — widest variety tested
- Soft, easy to eat at pace
- Margarita with extra sodium is excellent
- Available in most UK running shops
- Low carbs per packet — need multiple packs
- Sticky in warm weather
- Single-use plastic packaging
GU Energy Chomps
GU's small, firm chews are built around cramp prevention — notably higher potassium than any competitor tested. Each sleeve of 8 chews provides 21g of carbohydrate plus amino acids. The caffeinated versions work well as a targeted late-race boost. Good for runners who want to micro-dose rather than take a large serving at once.
- Highest potassium — great for cramp-prone runners
- Amino acids for endurance support
- Caffeine options for late-race boost
- Small size — easy to micro-dose
- Low carbs per sleeve — need several packets
- Harder texture than most competitors
- Limited availability in UK retail
Honey Stinger Organic Chews
The softest, most natural chew in the test. Made primarily from honey and tapioca syrup, USDA Organic certified, with a sweetness that runners find genuinely enjoyable late in a race. Pink Lemonade is the cult favourite. The main limitation for UK runners is availability — they're primarily sold in the USA and can be difficult to source domestically.
- Softest, most palatable chew we tested
- USDA Organic — cleanest label available
- Honey-based natural fast energy
- Best taste scores in this test
- Difficult to source in the UK
- Lower carb payload per packet
- Not suitable for runners avoiding honey
Precision Fuel & Hydration PF30 Chews
Precision Fuel & Hydration's PF30 Chews are built around one principle: maximum carbohydrate in minimum weight. At just 34g per packet they deliver 30g of carbohydrate — an outstanding carb-to-weight ratio. Each packet contains just two large soft chews, making them quick to consume at pace with no fiddly wrapper. No artificial ingredients, and independently batch tested against the WADA prohibited substances list. Note: they contain no electrolytes, as they're designed to pair with Precision's hydration range, so a separate hydration strategy is needed on hot days.
- Outstanding carb-to-weight ratio — great for ultras
- No artificial ingredients — clean, simple label
- WADA batch tested for competitive athletes
- Just 2 chews per packet — fast to consume at pace
- UK brand — widely available domestically
- No electrolytes — needs a separate hydration product
- Only 2 flavours (Original, Mint & Lemon)
- Neutral taste can fatigue on very long efforts
- 2-chew format gives less dosing flexibility
Full Comparison Table
All products compared on the metrics that matter most for marathon runners and long training runs.
| Product | Carbs / serving | Cost / 30g carbs | UK available | Reusable pack | Vegan | Our score |
|---|---|---|---|---|---|---|
| FTP Energy Pastilles ★ Editor's pick | 30g | ~£1.43 | ✓ | ✓ | ✓ | 9.2 / 10 |
| SiS Beta Fuel Chews | 46g | ~£2.09 | ✓ | ✗ | ✓ | 8.4 / 10 |
| Clif Bloks | 24g | ~£2.75 | ✓ | ✗ | ✓ | 8.0 / 10 |
| GU Energy Chomps | 21g | ~£3.57 | Limited | ✗ | ✓ | 7.6 / 10 |
| Honey Stinger Chews | 24g | ~£3.13 | ✗ | ✗ | ✗ | 7.9 / 10 |
| Precision Fuel PF30 | 30g | ~£2.25 | ✓ | ✗ | ✓ | 7.9 / 10 |
Cost per 30g carb serving calculated from standard retail price, April 2026. FTP Endurance Fuel at £42.99/kg.
Energy Chews: FAQs
Start fuelling before you feel tired — at the 45-minute mark for runs over 75 minutes. Then take small amounts every 20–30 minutes thereafter. For marathon distance, aim for 60–90g of carbohydrate per hour. Pre-loading before fatigue hits is one of the most impactful changes most runners can make.
For most runners, yes. Chews are easier to portion, don't require water, produce less mess, and are more palatable under race-day stress. The carbohydrate delivery is comparable. Gels have a slight advantage for speed of consumption at very high intensity — but for most training runs and marathons, chews win on practicality and GI comfort.
Three things: the bulk packaging model (1kg = 30 servings, dramatically reducing cost-per-use), the zero-waste reusable pouch, and the tart cherry flavour which provides genuine fruit taste rather than artificial sweetness. The 2026 Runner's World Sports Nutrition Award recognised it as one of the most innovative fuelling products currently available.
They can, especially if you haven't trained with them first. Always practice fuelling on training runs before using any product in a race. Dual-source carbohydrate formulas — combining glucose and fructose — reduce GI distress by using two separate intestinal transport pathways, which is why products like FTP, SiS, and Clif outperform single-source options on long efforts.
Work backwards from your hourly carbohydrate target of 60–90g. With FTP Pastilles at 30g per serving, that's 2–3 servings per hour. With SiS Beta Fuel at 46g, it's 1–2 bars. Adjust down in hot weather when your GI system is under more stress, and always start conservative with a new product.
FTP Endurance Fuel Energy Pastilles are our top pick for UK-based marathon runners in 2026. UK-made, award-winning, excellent value, and zero packaging waste per session. SiS Beta Fuel is the alternative if you need Informed Sport drug-testing certification or want maximum carbohydrate per single serving.
Try Our Top Pick
Runner's World Award-winning energy pastilles. 1kg bulk pack — 30 servings, reusable pouch, zero single-use plastic. Built by a Team GBR athlete in Aberdeen.
£42.99 / 1kg · Free shipping available · UK-made
