Simple. Effective. Hassle-free.
Some days everything just falls into place.
Your legs rotate smoothly. Your breathing is calm. Your head feels light.
You walk, cycle or gravel as if you are being pulled forward automatically.
That is flow.
And anyone who does endurance sports knows how fragile that flow is.
One little dip. Eating too late. A bar that doesn't taste good.
That's exactly why the right energy bar makes such a big difference.
Not through magic, but through stability. Through peace. Through a rhythm that fits.
No hype. No complicated claims.
We're sharing a practical guide to help you choose what works for your body, your pace, your adventure.
What does an energy bar actually do for you?
During endurance sports you burn carbohydrates from your glycogen stores.
When that supply dwindles, your energy drops along with it. An energy bar fills that gap.
A good bar:
- replenishes your carbohydrates
- keeps your energy flow stable
- prevents dips
- keep your rhythm relaxed
Sometimes bars also contain proteins or fats, but during exercise it is mainly about fast, easily digestible carbohydrates .
It is not a miracle cure.
It's simply smart fuel that your body can use right away.
Why energy bars work so well for running, cycling and gravel
Every endurance sport has its own character, but there is one common thread: you have to keep replenishing as you move .
Runners
They often have:
- little space to take food with you
- a sensitive stomach with intensity
- need for light, soft and easy
A bar helps mainly through quick energy, a soft texture and a compact size.
Gravellers
Long, varied terrain. Hours outside.
A bar supports with:
- structural energy
- stable release
- weather-resistant textures
- compact transport
Cyclists & recreational cyclists
For cyclists, eating is part of the ritual.
One bar offers:
- security
- regularity
- peace of mind
Why this creates flow
Flow requires stability.
Stability requires energy.
Energy requires timing.
An energy bar is the link that holds it all together.
What do you really pay attention to when choosing an energy bar?
The core is simplicity.
1. Carbohydrates
The guideline: 30–60 grams per hour .
During heavier exertion: up to 90 g/h , if your stomach likes that.
Please check:
- amount of carbohydrates per bar
- carbohydrate type (glucose, fructose, maltodextrin)
- how quickly it is released
You don't have to become a chemist.
You will automatically notice whether something is pleasant for you.
2. Recognizable ingredients
Many athletes like to choose simple and clear.
“Clean label” means: ingredients you understand.
3. Texture & taste
You are more sensitive to stimuli on the road.
A nice bar:
- is not too dry
- not too tough
- remains edible in cold and heat
- tastes neutral enough to last a long time
4. Packaging
Small detail, big effect.
Ideal:
- one-handed opening
- no crumbs
- no sticky residue
- no frustration
5. Portion size
Some people prefer to eat small pieces.
That gives:
- less strain on your stomach
- steady energy
- more control
When do you use which bar?
Before your training
Easily digestible bar, 30–45 minutes before departure.
Gives:
- rest
- a stable start
- no feeling of fullness
During your training
This is the most important stage.
- eat every 30–45 minutes
- don't wait until you feel hungry
- take small bites
After your training
A bar with some extra protein can be useful if you are still on the road or don't have a meal nearby.
Which bar suits whom?
Runners
- small portions
- soft textures
- mild in taste
Gravellers
- a little firmer
- stable release
- flavors that never bore
- resistant to temperature changes
Cyclists
- fast carbohydrates
- sometimes resealable
- mix of simple and complex sources
Beginners & recreational players
- comfortable
- mild
- versatile
Common mistakes and simple solutions
- Not enough food → plan a little bit per hour
- Testing new products on competition day → always in training first
- Take it all at once → spreading it out works better
- Use only gels → variety is rest for your stomach
- Too much fiber or fat → save that for before/after your workout
- Underestimating packaging → flow breaks faster due to irritation than due to fatigue
Trends & innovations
- clean label, simple ingredients
- plant-based
- bars that do not harden in the cold
- softer variants for runners
- mini portions for minimalists
The trend: simplicity, reliability, functionality.
Practical tips for on the road
- make a small contribution every hour
- eat before you get hungry
- drink in small sips
- alternate sweet with mild
- test everything in training first
- always carry an emergency bar
Frequently Asked Questions
How many carbohydrates per hour?
Usually 30–60 grams.
Are energy bars useful for gravel racing?
Yes, precisely because of the long duration.
Do I need them during short training sessions?
Only if you have eaten little.
Bars or gels?
There's no better or worse. This is a personal preference and depends on the sport you practice. Find what works best for you.
What if I quickly get stomach complaints?
Choose soft textures and light ingredients and test slowly on training days.
