The ideal snack for your bike ride? Try this energy source!
TL;DR — When cycling, you need 60 to 90 grams of carbs per hour. Get this from a combination: sports drink plus 1 to 2 fruit performance bars per hour. The 2:1 glucose-fructose ratio allows your gut to absorb more carbs simultaneously. Furthermore, a glucose-fructose bar oxidizes more of those carbs than a maltodextrin gel. Meaning: more of what you eat actually becomes fuel. Test your fueling during training. Never for the first time in a race.
You know the moment. Hour three. Your legs get heavy, your head goes quiet, and your energy fades. That’s not bad luck. That’s an empty tank. Cycling is a carbohydrate sport, and those who don't refuel enough pay the price in the finale. In this blog, I explain how many carbs you need, why the form of your fuel matters, and how to build a cycling energy bar strategy that works. Want the full framework first? Read my complete guide on energy bars and cycling.
Carbs are the engine. The rest is secondary
Your body runs on glucose and glycogen. That is your internal sugar reserve. During intense exertion, this is largely depleted after 60 to 90 minutes. From that point on, you must refuel, or the "bonk" will follow.
Research sets the guideline clearly: during prolonged exertion, you can process up to approximately 90 grams of carbs per hour, provided you use a mix of glucose and fructose. For most rides, the zone lies between 60 and 90 grams per hour. More is not necessarily better. More than your gut can handle means stomach issues instead of more watts.
Why 2:1 makes the difference
Glucose and fructose enter your bloodstream through two separate transport channels. Glucose via one, fructose via the other. If you only use glucose, that one channel becomes saturated around 60 grams per hour. If you add fructose in a 2:1 ratio, you open a second route. Your gut absorbs more carbs at once, and your stomach stays calmer.
That 2:1 glucose-fructose ratio is not a marketing trick. It is the standard backed by science for carbohydrate intake during exertion. Every Eagle bar is built on that ratio. 25 grams. 80% carbs. 2:1. Clean.
Bar or gel: what do you actually burn?
Gels are fast and light. Great for a short peak. But the form of your fuel determines not only how fast it enters, but also how much of it you effectively burn. And that’s where it gets interesting.
In a 2026 study (Dean et al.), researchers compared a glucose-fructose bar with a maltodextrin gel in trained athletes. At the same carbohydrate dose, the bar oxidized significantly more carbs than the gel: 24.6 grams versus 17.8 grams. In plain language: a larger portion of the fuel from the bar was actually used. The researchers found no difference in stomach comfort between the two. One fair nuance: for short sprints, the form made no difference in power output. The metabolic advantage counts primarily during long, sustained exertion.
Do you want the full comparison between both forms? I place them side-by-side in energy bar vs. energy gel: when to use what.
Bar versus gel at a glance
| Feature | Fruit performance bar | Classic gel |
|---|---|---|
| Carb oxidation | Higher with glucose-fructose | Lower with maltodextrin-base |
| Composition | Fruit, 0% artificials | Often synthetic, sticky |
| Texture | Soft, chewable, no brick | Liquid, no chewing needed |
| Best moment | During exertion, long work | Short peak, finale |
The fuel plan: how to refuel 60-90g per hour
One bar is not a plan. Fueling is a combination. This is how you build it:
Sports drink as a base. A sports drink with 6 to 8% carbs, 500 to 800 ml per hour, provides 30 to 60 grams of carbs. That is your foundation, and your hydration at the same time.
1 to 2 Eagle bars per hour. Each bar adds 20 grams of carbs. Two bars bring you to 40 grams of solid food. Together with your drink, you land neatly in the zone of 60 to 90 grams per hour.
The finale. If you want extra sharpness in the final kilometers, grab the BOOST variant with caffeine. Contains caffeine (50 mg). Not recommended for children, pregnant women, and caffeine-sensitive individuals. Read more about caffeine and watts in the science behind every watt.
Four bars per hour is not a plan; that is a stomach cramp. Stick to 1 to 2, and let your sports drink do the heavy lifting.
Why athletes are trading in the gel
More and more cyclists are moving away from the classic gel. Not because of hype, but because of experience. No sticky mouth. No synthetic aftertaste. No crash after the peak. A bar you can taste and that stays down. I explain the full logic in why cyclists are trading in the gel for a clean label fruit energy bar.
Every Eagle bar is 100% vegan, gluten-free, and lactose-free. No artificial colors, fragrances, or flavors. Produced in a certified Belgian production facility (BRCGS Food Safety, ACS). Fruit as a base. Botanicals for depth. Functional, not decorative.
Test it. Never enter a race blindly
You test your fueling just like your training schedule. On the bike, not in theory. Incorporate your bars and drink during your long rides. Feel what your stomach can handle. Adjust. What works in training works on race day. What you’ve never eaten before can break your finale.
No snack. No gel. Fuel
This is not a healthy treat for on the go. This is fuel during exertion. Clean carbs, 2:1, in a bar that your gut can handle and your legs can feel. Fruit × effect. Nothing artificial. Fuel your flight.
The science
The guideline of 60 to 90 grams of carbs per hour comes from research into carbohydrate dosing during exertion (King et al., 2019). The 2:1 glucose-fructose ratio is supported by research into multiple transportable carbohydrates (Jeukendrup & Moseley, 2010). That a glucose-fructose bar oxidizes more carbs than a maltodextrin gel at the same dose has been demonstrated in trained athletes (Dean et al., 2026).
Sources
King, A. J., et al. (2019). Carbohydrate dose and exercise. European Journal of Applied Physiology, 119, 1157-1169. doi:10.1007/s00421-019-04106-9
Jeukendrup, A. E., & Moseley, L. (2010). Multiple transportable carbohydrates and gastric emptying. Scandinavian Journal of Medicine & Science in Sports, 20, 112-121. doi:10.1111/j.1600-0838.2008.00862.x
Dean, E., et al. (2026). Glucose-fructose bar vs. hydrogel vs. maltodextrin gel on carbohydrate oxidation. Experimental Physiology, 111, 1831-1846. doi:10.1113/EP093136
Frequently asked questions
How many energy bars do I need while cycling?
Count on 1 to 2 bars per hour, combined with sports drink. Each bar provides 20 grams of carbs. Together with 500 to 800 ml of sports drink, you land in the zone of 60 to 90 grams of carbs per hour.
What is better while cycling: a bar or a gel?
A glucose-fructose bar oxidizes more of your carbs than a maltodextrin gel at the same dose. For long, sustained exertion, that is an advantage. For a short peak in the finale, a gel can be useful.
Why is the 2:1 glucose-fructose ratio important?
Glucose and fructose enter your blood via two separate transport channels. The 2:1 ratio opens both, allowing your gut to absorb more carbs at the same time and your stomach to remain calmer.
When is the best time to eat my first bar?
Start early, before you feel a dip. Begin your fueling within the first hour and maintain the rhythm. Waiting until you are empty is too late.
Is there caffeine in the bars?
Only in the BOOST variant, with 50 mg of caffeine for the finale. Contains caffeine. Not recommended for children, pregnant women, and caffeine-sensitive individuals. The standard bar is caffeine-free.
Are the bars suitable for a vegan or gluten-free diet?
Yes. Every bar is 100% vegan, gluten-free, and lactose-free, without artificial colors, fragrances, or flavors.
Can I use new fueling immediately in a race?
No. Always test your bars and drink in training first. That way, you know what your stomach can handle before it counts.
