Energy bars

20 to 40 g of carbohydrates, 5 to 8 g of protein, and low levels of fat and fibre to aid digestion during exercise. Carbohydrates (maltodextrin, oats, dried fruit) provide immediate energy. Protein (whey, soya, hazelnuts) helps maintain muscle mass on long rides. Fat and fibre should be kept to a minimum during exercise as they slow down gastric emptying. Avoid bars that are very high in fibre or fat and marketed as ‘healthy’ outside of sport: they are poorly tolerated during exercise.

Yes, homemade recipes (rice cake, date-oat bars, gingerbread) are perfectly suited and often better tolerated. Rice cake (cooked rice + rice syrup + salt + optional flavouring) is the most commonly used snack by professional cycling teams, appreciated for its digestibility and gradual rise in blood sugar levels. Date, oat and honey bars provide 30 to 40 g of carbohydrates per serving at a much lower cost than shop-bought bars. The catch: prepare them 24 to 48 hours in advance, pack them in individual portions and consume them within 48 hours to prevent them from drying out.

Half to one bar per hour at a moderate pace, depending on the size of the bar and your carbohydrate requirements. Carbohydrate requirements during exercise are 30 to 60 g per hour. A standard bar of 40 to 60 g provides 25 to 40 g of carbohydrates. Eating a whole bar every 45 to 60 minutes at an endurance pace is a classic strategy. At high intensity, reduce portion sizes and switch to gels. Combine bars and energy drinks to reach 60 g/h without overloading the digestive system.

For cycling, digestibility and the carbohydrate profile matter more than ‘naturalness’. Natural bars (Larabar, Clif Mojo, homemade date-nut bars) use carbohydrates with varying rates of absorption depending on the fruit: excellent for efforts lasting 2 to 4 hours. They are appreciated for their taste and ease of digestion. Synthetic bars (maltodextrin, fructose) offer a more precise carbohydrate profile and a more predictable energy density. Neither is objectively superior: personal taste preference and individual digestive tolerance are the best criteria.

High-quality sports bars (Powerbar, Overstims, SiS) are preferable during exercise due to their tailored carbohydrate profile. Clif Bars contain whole grains, fibre and nuts: they are digested more slowly than sports bars formulated for exercise. For low-intensity leisure rides (<50% of maximum heart rate), generic bars work well. For threshold-level efforts or in cycle races, specific sports bars (Powerbar Energize, SiS Go Energy Bar) with a low fibre content are better suited.

Yes, many vegan bars offer a perfectly suited energy profile. Clif Bar, Larabar, Trek Bar and many French brands (Baouw, Mulebar) are entirely vegan. Plant-based proteins (peas, rice, hemp) are an effective substitute for whey. Carbohydrates (dates, oats, puffed rice) provide energy. For vegan cyclists training intensively, check that the bar provides enough simple carbohydrates during exercise (≥20 g per bar).

In the back pocket of your jersey, close to your back, away from direct heat, and eat them before they go soft. At 35°C, chocolate bars melt quickly and cereal bars go soft. Wrapping them in aluminium foil or airtight zip-lock bags slows down the effect of the heat. Avoid putting them in the front jersey pocket, which is directly exposed to the sun. Some bars (RxBar, date bars) are more heat-stable than those containing chocolate or milk proteins.

B Bars made from rice, dates and banana, with low fibre content and no gluten, are best tolerated.B People with sensitive stomachs during exercise find it difficult to digest fibre (whole oats) and fats (nuts, peanut butter). Rice and rice syrup bars, apple compote gels (Overstims) and plain date and banana bars with no added protein are usually well tolerated. To test them: try them during training sessions of gradually increasing intensity, never during your first competition.

During exercise, protein bars are of little use; for post-ride recovery, they are effective. During aerobic cycling, protein is not the main fuel source (carbohydrates are). They take longer to digest and can draw on digestive resources needed for carbohydrate absorption. However, during the post-ride metabolic window (the first 30 minutes), a protein bar (20g of protein + carbohydrates) promotes muscle repair and glycogen resynthesis. Recovery bars (Powerbar Protein Plus, SiS Protein Bar) are specifically formulated for this purpose.