Energy bar alternative: why I don't make a classic energy bar
TL;DR: A classic energy bar is often full of fat, fibre and protein. During hard efforts that slows your stomach down. So I left it out: my bar is fruit, 20 g carbs per 25 g, 2:1 glucose/fructose. Easy ride or after training? Then a regular bar is fine. Always test the switch in training first.
I don't make a classic energy bar. That's a deliberate choice. A classic bar is built to fill you up. My bar is built to work during exercise, when your stomach can handle the least. In this blog you'll read what I left out, why, and when a regular bar does the job. Want to know first what a fruit performance bar actually is? Read fruit performance bar: the category that replaces gels and bricks. The full overview is in my complete guide to energy bars for cycling.
Why does a classic energy bar sit heavy in your stomach during exercise?
A classic energy bar often contains nuts, oats, protein or a chocolate coating. That means fat, fibre and protein. All three slow your stomach down.
During hard efforts, blood goes to your legs. At maximal effort, blood flow to your gut can drop by up to 80%. Your stomach then works at a fraction of its normal capacity.
Research in triathletes links fibre, fat, protein and highly concentrated carbs to more stomach issues during the race. The review by de Oliveira, Burini and Jeukendrup (2014) therefore advises avoiding them during exercise. More on causes and fixes in stomach issues during exercise: causes, solutions and prevention.
What did I leave out of my bar, and why?
I started from one question: what does your body not need in hour three of a long ride? This is what went out.
- Nuts and oats: fat and fibre. Great at the table. Slow in a race.
- Protein: useful after training, not during. Read why in protein bar vs energy bar: what to take when.
- Chocolate coating: extra fat, and it melts in your back pocket.
- Sweeteners and artificial flavours: not fuel. What a clean label really means is in what is a clean label in sports nutrition.
- Big portions: you won't finish a 50 to 65 g bar at full effort. My bar weighs 25 g. Two bites.
So what is in my bar?
Fruit pulp, about half of the bar. Plus sugar, glucose syrup, pectin, citric acid and botanicals like ginger. Fat and protein: 0 g. Fair is fair: pectin and citric acid have an E number. Pectin is a fibre from fruit that gives the bar its soft texture. Citric acid adds the fresh touch.
Every bar delivers 20 g carbs in a 2:1 glucose/fructose ratio. Why that ratio matters, you'll read in glucose and fructose: why the 2:1 ratio makes the difference. Vegan, gluten-free and lactose-free. Made by a certified Belgian manufacturer (BRCGS Food Safety, ACS).
| What's in it? | Classic energy bar | Eagle fruit performance bar |
|---|---|---|
| Base | Grains, nuts, syrups | ±50% fruit pulp |
| Fat | Often high (nuts, chocolate) | 0 g |
| Fibre | Often high (oats, grains) | 1.3 g per 100 g |
| Protein | Often added | 0 g |
| Sugar source | Often one type | 2:1 glucose/fructose |
| Portion | Often 40 to 65 g | 25 g, 20 g carbs |
| Artificials | Sometimes | None |
When is a classic energy bar a perfectly good choice?
Not every effort calls for a fruit performance bar. I'd rather be honest about that.
- Easy endurance ride or hike: at low intensity your stomach works almost normally. Fat and fibre are no problem then.
- Before or after training: as a snack at the table a regular bar is fine. After training, protein is even useful.
- Shorter than an hour: then you usually don't need extra carbs.
My bar is built for the moment that counts: hard blocks, long rides, the finale. That's where it makes the difference.
How do you switch from a classic energy bar to a fruit performance bar?
Never for the first time in a race. Your stomach needs to get used to carbs during exercise, just like your legs get used to intervals. Here's how:
- Test in training: start with 1 bar per hour on an endurance ride.
- Drink sports drink: 500 to 800 ml per hour with 6 to 8% carbs. That's 30 to 60 g carbs, your main source.
- Build up: move to 2 bars per hour. Together with the sports drink you reach 60 to 90 g carbs per hour.
- Match the duration: up to 2.5 hours, 30 to 60 g per hour is enough. Longer? Then it pays to build up to 90 g per hour (Jeukendrup, 2014).
When your internal sugar reserve, your glycogen, runs out, you feel it straight away in your legs. Eating and drinking on time prevents that.
Why do I build it this way?
I don't want a bar that does everything a little. I want a bar that does one thing well: deliver fuel when your stomach is struggling. That's why I left out everything that gets in the way during exercise.
No gel. No brick. Fuel during exercise. Fuel your flight.
Scientific background
During hard exercise, blood flow to the gut drops, by up to 80% at maximal effort. Fibre, fat, protein and highly concentrated carbs are associated in research with more stomach issues during endurance sport, and a mix of sugar types with fewer issues (de Oliveira et al., 2014). The recommended carb intake is 30 to 60 g per hour for efforts up to 2.5 hours and up to 90 g per hour for longer efforts, using a mix of glucose and fructose (Jeukendrup, 2014).
Sources
- de Oliveira E.P., Burini R.C., Jeukendrup A. (2014). Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Medicine, 44(Suppl 1), S79-S85. doi:10.1007/s40279-014-0153-2
- Jeukendrup A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), S25-S33. doi:10.1007/s40279-014-0148-z
Frequently asked questions
What is a good alternative to a classic energy bar during exercise?
A bar without nuts, oats, protein or a chocolate coating, low in fat and fibre. A fruit performance bar is that kind of alternative. My Eagle bar weighs 25 g, is about half fruit and delivers 20 g carbs in a 2:1 glucose/fructose ratio. Soft enough to eat in two bites during exercise.
Why do energy bars give me stomach issues while cycling?
During hard efforts, blood flow to your gut drops sharply. Fat, fibre and protein slow your stomach down even more. Research links these to more stomach issues during endurance sport. The riding position itself, especially in an aero position, also presses on your stomach. During exercise, pick a small bar low in fat and fibre.
Is an energy bar with nuts or oats bad during exercise?
Not bad, just slow. Nuts and oats contain fat and fibre that slow your stomach down. On an easy ride that's no problem. During hard blocks, long rides or in the finale, a bar without nuts and oats works better, because that's when your stomach can handle the least.
When can I just eat a classic energy bar?
On an easy endurance ride, during a hike, or as a snack before or after training. At low intensity your stomach works almost normally, so fat and fibre hardly bother you. If your effort lasts less than an hour, you usually don't need extra carbs.
How do I switch to a fruit performance bar without risk in a race?
Always test in training first. Start with 1 bar per hour on an endurance ride, together with 500 to 800 ml of sports drink per hour. Then build up to 2 bars per hour. That way you reach 60 to 90 g carbs per hour and know exactly how your stomach reacts on race day.
