Sports nutrition for cyclists: energy bars, gels and drinks

Regular carbohydrate and fluid intake is key when cycling. But the question remains: does it matter whether we consume them in the form of an ionic drink, an energy gel, or a bar ?

Gels and drinks

One study compared cyclists who consumed:

• sports drink,

• or gel washed down with water.

Total carbohydrate and fluid intake was the same. The result? No significant difference was found in how the body utilized the carbohydrates.

Important note: if the gel is not taken with sufficient water, it could slow down stomach emptying and cause digestive problems.

Bars and drinks

Another study compared a sports drink and an energy bar (again, with water). The same amount of carbohydrates and fluids were provided.

The result: a small but statistically insignificant difference – the body utilized the carbohydrates almost equally.

The slightly lower carbohydrate oxidation in the bars was attributed to the fact that even though the tested bar was low in fat, protein, and fiber, the digestion process is still slightly slower than in the liquid form.

Conclusion for cyclists

Studies show that:

• If you consume the same amount of carbohydrates and fluids, your body will use them similarly , whether they come from a drink, gel, or bar.

• The form is not decisive , what matters is the total amount and proper drinking,

• However, if the gel or bar is not supplemented with water, digestion may slow down and cause discomfort.

For cyclists, this means one thing: whether you reach for an ionic drink, gel, or bar, all three forms work - it's important that it goes hand in hand with a sufficient amount of fluids.