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TL;DR: an energy gummy is a chewy snack of fast-absorbing carbohydrate for efforts longer than 1 hour. GummyPower bars weigh 30 g and give about 23-25 g of carbohydrate each. The red berry one has 81 mg of caffeine; the peach one has 124 mg of sodium and vitamin B6, and no caffeine. The label advises taking them every 30-45 minutes, with water.
After an hour of running or cycling, your energy stores start to show, and solid food is not always appealing or easy to digest on the move. Energy gummies solve that with a format that fits in a pocket. Here are the two GummyPower gummy bars and how to use them.
What energy gummies are
What are energy gummies?
They are gummies formulated for athletes, with fast-absorbing carbohydrate such as sugar and glucose syrup. You chew and swallow them with no preparation, and some add caffeine or sodium. They are for long efforts, over an hour, not for everyday snacking.
What are GummyPower gummy bars?
GummyPower is JustLoading's range of gummy bars. Each bar weighs 30 g, is rectangular and is vegan. There are two versions for running and cycling: red berry, with caffeine, and peach, with electrolytes and no caffeine.
The two GummyPower bars: with caffeine and with electrolytes
| Per bar (30 g) | Red berry gummy bar | Peach electrolyte gummy bar |
|---|---|---|
| Carbohydrate | 23.0 g | 24.8 g |
| Energy | 95 kcal | 101 kcal |
| Caffeine | 81 mg | None |
| Sodium | Salt 0.04 g | 124 mg (salt 0.31 g) |
| Vitamin B6 | None | 0.2 mg (15 % NRV) |
| When | During effort, 1 to 3 depending on duration | Before, during or after; mainly during |
What is in the red berry gummy bar?
Glucose syrup, sugar, concentrated strawberry juice (4.5 %), pectin, raspberry and blueberry, and caffeine. Each 30 g bar provides 95 kcal, 23.0 g of carbohydrate and 81 mg of caffeine. It is vegan. It is not recommended for children, or during pregnancy or breastfeeding.
What is in the electrolyte gummy bar?
Fast-absorbing carbohydrate and vitamin B6, with a peach flavour. Each 30 g bar provides 24.8 g of carbohydrate, 124 mg of sodium and 0.2 mg of vitamin B6, 15 % of the reference intake, which contributes to normal energy metabolism. It contains no caffeine and is vegan.
The peach bar provides some sodium, which is what is lost in sweat, but it does not replace an isotonic drink. If you want to understand when salts need replacing, read why do we need to replenish electrolytes. Both bars are in the gummy bars category.
The peach bar contains colourings (E-129 and E-102) that may affect activity and attention in children.
When and how many energy gummies to take
When should you take energy gummies?
During efforts of more than an hour, every 30-45 minutes, with a sip of water. For short or easy sessions you do not need them: what you ate beforehand is enough. On a long outing, start before you feel the dip, because the energy takes a few minutes to arrive.
How many energy gummies can you take?
The red berry bar's label says one to three bars depending on duration, every 30-45 minutes. Watch the caffeine adding up: three bars come to about 243 mg, and the usual upper guide is 400 mg a day counting coffee, energy drinks and other supplements.
Who should not take the caffeine gummy?
It is not recommended for children, or during pregnancy or breastfeeding, or if you are sensitive to caffeine or have trouble sleeping. Avoid taking it in the hours before bed. If you need energy without stimulants, the peach bar contains no caffeine.
As a guide, two bars an hour add up to about 46 g of carbohydrate. Try the amount in long training sessions and do not try anything new on race day. And remember they are sugars, about 63 g per 100 g in the red berry one: they are meant for effort, not for snacking between meals.
Gummy, gel or bar
Is a gummy better than an energy gel?
Neither is better on its own; it depends on how you tolerate it. A gel goes down in one go with no chewing, which helps at a high pace. A gummy is chewed and comes in 30 g portions, though it is harder with a dry mouth. Both provide fast-absorbing carbohydrate.
If you are choosing between an energy bar and a protein bar, read energy bars vs protein bars.
For padel
For padel there is a different version, with caffeine and tyrosine, covered in the guide to what to take during a padel match.
