some energy bars
Over the years, I’ve gotten through hundreds of energy bars. This is a review of some of the energy bars I’ve used. As a general rule, I like to have a variety on a ride. Variety is good from a psychological point of view. But, also, studies often show the benefits of getting a variety of energy source (mix of carbs and protein) – mix of sugar sources (whole grains / fructose)
If you are a recreational cyclist, there is no need to buy the more expensive types of energy bars. But, although they are expensive, I like to have a few box of 24 energy bars. For long rides 3-5 hours, you need to take on a lot of calories, you can by muching through the equivalent of 6-7 energy bars or even more. On this kind of rides I will take a few top of the range energy bars to slip into back of pocket.
Each manufacturer tends to make claims about the unique nutritional value of their energy bar. In practise, it is hard for a rider to objectively evaluate which energy bar provides the optimum energy source. At the end of the day, we tend to buy those energy bars which have the nicest taste. I don’t use energy bars in races (well, not until I do a 12 hour race). But, use them for training rides so I don’t feel it is critical. Liquid food is more efficient if you are racing because it is less for stomach to deal with.
- I use a combination of (more expensive) specific cycle energy bars and the cheaper muesli bars and nutri grain bars. These museli bars from supermarkets are not specifically designed for cyclists and so are cheaper. They have a similar food composition to the more expensive energy bars (though often have a higher fat content). However, I still like to take 1 or 2 Power bars on long rides, and increasingly a protein bar which offers a wider nutrition range.
- I use Liquid energy gels particularly when doing racing or interval training. It helps to replenish energy quickly without being heavy on the stomach.
- There are alternatives to energy bars! Bananas are good for variety and natural fruit sugars.
- People might be surprised how much you can need to eat on long rides. However, on some training rides (less than 2 hours), I try to get used to not eating too much. This means in a race, the body is more efficient at using glycogen stores.
Zip Vit Protein / Energy Bars
These Zip Vit are well designed. I probably buy the most of these. Not really because I can tell they are nutritionally better than other bars. But, they feel tasty without trying too hard and being over-sweat. I first received these in a free promotional pack (you may be able to get one too at free energy bars). They are good though. In particular they feel easy to digest.
Zip Vit energy bars at Wiggle
High 5 Protein and Carb Energy Bars
high5
Good nutrition is not just about carbohydrates. High 5 state that after researching the best combination of energy bars, a combination of 4 parts carbohydrate to 1 part protein helps give best nutrition for long rides. Some research shows that this combination of 4 parts to 1 part protein helps give optimum energy uptake, especially on long rides.
Often when eating on a cycle ride, you are also feeding for the next day as well. I take a few protein bars because it helps provide a balance to all the sugary and carbohydrate bars and drinks.
- High 5 4:1 Energy Bars
Rawfood bars
These Rawfood bars by Bike Food is a good contrast to the more processed and sugary energy bars on the market. They are made entirely from natural ingredients like nuts and dried fruit. They are a little harder to digest, but they make a good contrast to the bars with processed sugar. They are great for long rides and sportives where you want to have a mixture of energy sources. I went through a whole box, but unfortunately found it difficult to buy more so I stopped using them. But, if you can find them they are good.
Power Bar Energize Bar
These feel like the premium energy bars. Perhaps because they are the most expensive! I tend to save for longer rides, though this winter I’ve got through 2 boxes of 24. The good thing is that they pack a lot of calories into a thin product. It does mean that when you eat you need to take on extra water. But, I like the taste and feel. They also have 7-10 grams of protein. I prefer the chocolate flavour, it really tastes quite nice. If you buy in a pack of 25 they are better value. Power Bar at Wiggle.
High 5 Energy Bars
These are 58% real fruit, and 22% wholesome grains. I went through a box of 24, I didn’t really like them. If you do buy them, you may find you only want 1 per ride. However, fruit sugar is a good source of energy on a long ride. It has a low glycemic index and makes a change to the usual maltodextrin.
Protein Bars
On longer rides I also like to take a couple of protein bars. Maybe 1 protein bar for every 2-3 energy bars. Again it’s nice to have a variety of food. When cycling don’t just think of nutrition for current ride but also your recovery and energy for next day. I’ve tried Zip Vit and High 5 Protein bars, it’s hard to choose much between them.
Recovery Energy Bars
Don’t forget to eat sufficient quantities after a ride. Personally I much prefer Recovery drinks to recovery bars. Recovery drinks help you to rehydrate and is easier to digest when you’re stomach often doesn’t feel like eating.
Cheaper Energy Bars
You don’t have to buy the expensive specific cycle energy bars. With the manufactured energy bars, you do pay a lot. You can find all kinds of muesli and energy style bars in a supermarket. It is worth checking nutritional labels at back. They tend to be higher in fat. Nuts can be harder to digest when you’re on the bike. But, it’s a good way to avoid spending £7 on energy bars for each ride.
Alternatives to Energy Bars
In the ‘old days’ people used to cycle 100 miles on nothing more than a few jam sandwiches and if they were a lucky a small pork pie and scotch egg. Just because you get on a bike, doesn’t mean you can’t use real food. Sometimes, I take other foods on long rides, for example – sandwich, malt loaf.
See also: Cycle Food
Related
- Energy Bars at Evans Cycles
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You shouldn’t need anything to eat for 1-2 hour rides, the body stores adequate glycogen for that kind of effort.
Nibbling away or glugging on some liquid carbs can help you get round a longer ride, but branded energy products aren’t any better than flapjacks, Nutri-grain bars, supermarket cereal bars or Geobars. Avoid ones with high fat content, as fat slows digestion while exercising. Raisins, dates and jelly babies are a good, low fat energy source.
For winter rides energy-dense items like Mars bars are good – it won’t take long to use the calories riding in the cold!
A recovery drink is recommended after a long, hard ride or interval session. Chocolate milk shake has the required ingredients (carbs, protein & vitamins) and will do the same job as branded products but is cheaper.
Yes, the stomach may not feel like eating, but actually you can burn many more calories than usual – you definitely need to eat more.
Awesome. Thanks, it’s always good to get more advice on food. I rarely go out for rides that last more than an hour. I’ll usually make sure I’ve eaten before I go and sometimes I’ll take 2 Frusli bars or a few fig rolls, but I find that I don’t need them. But I do find myself feeling really tired after riding. Maybe I should make sure to eat on rides even if I don’t feel hungry or lacking in energy?
That’s some amount of food to eat on a 60 mile ride!! I take one muesli bar, one cycling energy bar and one gel just in case I bonk! I never stop to eat either but will have nothing but liquid for the first hour, then I’ll have a bar, and then have another about 30 mins later. How does your stomach cope with so much food?
Hi Rodney,
Thanks for dropping by. On a 60 mile ride. I won’t stop but eat on the move, perhaps every half an hour. Yesterday, I rode a 100 mile and had to stop to buy more food. I can’t believe how much I ate!
I haven’t eaten that much food on the bike all summer, in all my rides put together. That’s probably why I’m getting wiped out on 40+ mile rides: not enough energy.
I’m curious about the pace of your eating. Do you stop every 30 or 60 minutes to eat a full bar or banana, or are you constantly nibbling as you ride?