Best Energy Chews for Running (2026 Guide)
Runner's World Award-Winning Fuel
The Best Energy Chews for Running (2026 Guide)
We compare the leading chews on carbs per serving, format and running practicality — including where each option genuinely shines.
Shop Our Top PickChewable carbs, zero gel mess
Quick answer: the best energy chews for running combine meaningful carbs per serving, a glucose:fructose blend for fast absorption, and a format you can actually eat at pace. FTP Endurance Fuel pastilles top our list — 2 pastilles deliver roughly 30g of carbs from a 1:1 glucose:fructose blend, portioned however your run demands.
Why runners are switching to chews
Gels get the job done, but they ask a lot in return: sticky hands, a wall of sweetness, and an all-or-nothing serving you must take in one hit. Chews split the same carbohydrate into pieces, so you control the dose — one piece now, another in ten minutes — which is gentler on the stomach at threshold pace and far less grim in mile twenty of a marathon. For anything over 90 minutes, runners should be targeting 60–90g of carbs per hour, and chews make that arithmetic much easier to spread out.
Quick comparison
| Chew | Carbs per serving | Format | Best for |
| FTP Energy Pastilles | ≈30g (2 pastilles) | Soft pastilles, bulk pack | Flexible dosing, high hourly targets |
| Clif Bloks | ≈24g | Firm cubes, sleeve | Simple marathon portioning |
| GU Chews | ≈23g | Soft chews, resealable pack | Fans of the wider GU range |
| Honey Stinger | ≈23g | Honey-based gummies | Milder taste on long, steady runs |
Our top pick: FTP Endurance Fuel Energy Pastilles
FTP pastilles were built by endurance athletes around one idea: fuelling should be countable. Two pastilles equal roughly 30g of carbohydrate, so a 60g-per-hour marathon plan is simply four pastilles an hour — no packet maths mid-race. The 1:1 glucose:fructose blend uses both gut transporters (SGLT1 and GLUT5), supporting absorption of up to 90g per hour for runners chasing bigger numbers.
The 1kg bulk packs also change the economics: rather than buying race-day sachets every week, you decant what each run needs. Less packaging in your pocket, less waste in the hedgerow, and a lower cost per session across a training block. It is the format that won us the Runner's World award — and the reason the pastilles lead this list.
Not sure yet? Start with a taster
Trial the pastilles on a long run before you commit to a bulk pack.
The alternatives, honestly rated
Clif Bloks remain a dependable choice with a long track record in marathons. The firm cube format portions neatly — though some runners find them chewy going at race effort, and each sleeve is single-use packaging.
GU Chews are a sensible pick if you already fuel with GU gels and drink mix and want one consistent flavour family. Softer than Bloks and easy to eat, with around 23g of carbs per serving.
Honey Stinger chews trade on a gentler, honey-led sweetness that holds up well when taste fatigue bites on long steady runs. Carbs per serving are modest, so higher hourly targets mean carrying more packets.
How to use chews on a run
Start within the first 30–45 minutes of any run over 90 minutes, then take a piece or two every 15–20 minutes rather than a big hit on the hour. Wash them down with water or an electrolyte drink. If you want to raise your hourly intake, train your gut like any other system: add 10–15g per hour every two to three weeks — and never debut new fuel on race day.
Tart Cherry Energy Pastilles 1kg
Our top pick for marathon blocks — sharp flavour, countable carbs.
£42.99
Shop Tart Cherry
Mixed Fruit Energy Pastilles 1kg
Several flavours in one pack to keep long runs interesting.
£44.99
Shop Mixed Fruit
Tart Cherry Taster Pack
The low-risk way to test chews against your usual gels.
From £5.49
Shop Taster PackCommon Questions
Are energy chews as effective as gels?
Yes — carbohydrate is carbohydrate once absorbed. The difference is delivery: chews let you split the dose into small pieces, which many runners find easier on the stomach at race pace than a full gel in one swallow.
How many energy chews should I eat during a marathon?
Work back from your hourly target. At 60g per hour, that is 4 FTP pastilles per hour — roughly one every 15 minutes — from about 40 minutes in until the finish. Trained guts running 90g per hour would take 6 per hour.
Do I need chews for a 5K or 10K?
No. In-run fuelling only starts mattering beyond roughly 90 minutes of effort. For shorter races, a normal pre-run meal covers you completely.
What should I look for on the label?
Two things: carbs per serving you can map onto an hourly plan, and a glucose:fructose blend. Dual sugars use separate gut transporters, supporting up to 90g per hour — a single sugar source cannot get you there.
Ready to ditch the gel wrappers?
Award-winning pastilles, countable carbs, and a taster pack to prove it on your next long run.
Try the Taster PackKeep reading: Energy Chews vs Gels · Glucose:Fructose Ratios Explained · Best Energy Chews for Cycling. Related guides: Chews vs Gels Guide · How Many Carbs Per Hour.
