Energy bars for cyclists and athletes: how to choose the right one?

Why reach for an energy bar?

Energy bars are a practical source of carbohydrates during longer sports performances, especially long Ironman bike rides or ultra-trail races, when the athlete does not want to rely only on gels and drinks and likes to have a bite to eat and fill their stomach very easily.

But for them to really work, they must have the right composition – that is the key factor.

What should you pay attention to when choosing?

1. Carbohydrate content

The main function of an energy bar is to provide carbohydrates for fuel . Available studies show that bars can work just as well as other carbohydrate sources, as long as they contain enough carbohydrates in the right ratio and are not overloaded with other ingredients . The ideal carbohydrate composition for most athletes is a 2:1 glucose to fructose ratio, which allows them to take in up to 90 g of carbohydrates per hour. The source of glucose in bars is usually a combination of maltodextrin and oatmeal, with the exception of the obvious glucose syrup. Maltodextrin breaks down into glucose in the digestive system almost immediately. This process takes a lot longer for oatmeal.

2. Low fat content

It is important that the bar is low in fat . Fat slows down the emptying of the stomach and thus the absorption of carbohydrates, which is something we don't want when exercising.

3. Low protein content

Like fat, protein can slow down the utilization of carbohydrates . Therefore, an energy bar intended for exercise should only have a minimal amount of protein.

4. Low fiber content

Fiber is generally healthy, but it can cause stomach upset and slow digestion during exercise, so a good energy bar should be low in fiber .

Summary

An energy bar is a good choice for cyclists and endurance athletes if it has a simple composition with a high proportion of carbohydrates and only a minimum of fat, fiber and protein . It is this composition that determines how quickly the energy is absorbed and how well the body uses it during exercise.