Energy bars provide a convenient and efficient source of energy during prolonged physical activity, and you should definitely include them in your fueling plan.
Whether you are running a marathon, cycling long distances, or competing in triathlon, energy bars will help you to maintain performance and prevent fatigue.
In this blog, we explore different types of energy bars, how they work in the context of endurance sports, their benefits, and how to use them effectively.
Energy Bars for Endurance Athletes
Endurance sports place significant demands on the body, especially when it comes to energy needs. During long-term physical activity, the body primarily burns glycogen (stored carbohydrates) as fuel.
Once glycogen stores are depleted, performance can drop dramatically, leading to fatigue, slower pace, and sometimes "hitting the wall" or "bonking".
Energy bars help combat this by supplying the body with carbohydrates and sometimes fat or protein, ensuring that you can maintain optimal energy levels during training or racing.
Energy bars provide a portable and quickly digestible source of fuel, making them perfect for consumption during activity.
The Timing and Use of Energy Bars
Knowing when and how to consume energy bars is essential to maximizing their benefits. The timing of energy intake can affect performance and recovery, and needs vary depending on the length and intensity of the activity.
Before Exercise
Consuming an energy bar 30–60 minutes before exercise can help you replenish your glycogen stores, providing the body with enough energy to start the activity.
Energy bars with a high content of complex carbohydrates and moderate proportion of protein are ideal for avoiding spikes in blood sugar.
During Exercise
For activities that last longer than 90 minutes, consuming an energy bar can help maintain energy levels.
The general recommendation is to consume 60–90 grams of carbohydrates per hour, depending on body weight and intensity of activity. During longer endurance events, this can be increased to 90 grams per hour.
Energy bars with simple carbohydrates and small amounts of dietary fiber are preferred for easy digestion while on the go.
After Exercise
After endurance training, the body needs to replenish glycogen stores and repair muscle tissue.
This is where energy bars with a higher protein content come into play.
Consuming a recovery-focused energy bar within 30 minutes after workout helps kick-start muscle recovery, providing an optimal ratio of carbohydrates and protein.
Which Energy Bar Should You Choose?
There are several types of energy bars available:
- fruit energy bars,
- jelly bars,
- gummy bars,
- energy chews,
- salty energy bars (with added electrolytes),
- recovery bars.
Energy bars supply the body with carbohydrates, ensuring that athletes maintain optimal energy levels during training or racing.Energy bars come in many different formulations, but the most effective for endurance sports usually focus on three important macro- and micronutrients.
Carbohydrates
Carbohydrates are the primary energy source in most energy bars.
High-quality energy bars usually contain a mixture of simple and complex carbohydrates. Simple carbohydrates, such as glucose and fructose, provide a quick energy boost, while complex carbohydrates provide sustained energy over time.
Protein
Some energy bars contain protein, which are necessary to trigger muscle recovery after exercise.
Protein help restore muscles after prolonged exertion and support overall recovery. However, too much protein during exercise can slow digestion and is less ideal for fueling during activity.
Electrolytes
During endurance events, the body loses electrolytes, such as sodium and potassium, through sweating.
Some energy bars contain electrolytes that help maintain fluid balance, prevent muscle cramps, and support muscle function.
Mini Flapjack
Slow-release energy source
Jelly Bar Box
50% fruit
Jelly Bar Box Limited Edition
50% fruit
4Energy Bar Box
Soft and easy to chew
Which Energy Bars Do We Recommend?
You can find a variety of energy bars in our online store. Let's look at the most popular ones.
4Energy Bar
4Energy Bar is a tasty and easily digestible source of fast and slow energy. It does not melt or crumble, which makes it suitable for use even in hot summer days.
It is based on dates and oats, two great natural sources of carbohydrates, and isomaltulose, a carbohydrate consisting of glucose and fructose, which enables a slow release of energy without digestive problems.
4Energy Bar is a juicy and easily digestible energy bar that will provide your training with long-lasting energy.It is easily digestible, and it contains dates, a source of fast energy, and oats, a source of slow-release energy, rich in the amino acid lysine, which allows you to better convert fat into energy.
Recovery Bar 4Energy
Recovery bars, such as Recovery Bar 4Energy, are an ideal choice when you don't have time to mix a drink for muscle recovery after training.
What makes them great for recovery after endurance exercise?
- They allow you to replenish glycogen stores
- They support muscle recovery and growth
- They are light on the stomach
Carbohydrates are the primary source of fuel for your body during training, and their consumption after training helps restore depleted glycogen levels.
On the other hand, protein are necessary for recovery and regeneration of muscle tissue that has been damaged during intense physical activity.
The 4:1 ratio between carbohydrates and protein is considered particularly effective, as it provides enough carbohydrates to quickly replenish glycogen stores, while protein helps in recovery and muscle synthesis.
Salty Bar 4Endurance Pro
Do you ever get tired of the sweet taste of energy gels and isotonic sports drinks during long rides? In the world of endurance sports, it's called flavor fatigue.
Flavor fatigue means that in the first hour, you might love the sweet taste of your isotonic drink, but after a few hours, you will start to crave something salty.
This is when Salty Bar 4Endurance Pro comes in. It's available in two tasty flavors — Peanut butter-banana and Chocolate-caramel — and tastes slightly salty, due to its electrolyte content.
In addition to carbohydrates, the Salty Bar energy bar also contains electrolytes that help maintain electrolyte balance and keep you hydrated.
Training Bar Nduranz
Training Bar Nduranz will supply you with energy for your most demanding trainings and races.
Based on natural ingredients, 100% plant-based, such as dates and oats, this energy bar is designed for top endurance athletes who want to diversify their carbohydrate intake.
It contains 30 grams of carbohydrates in a combination of two fast-acting sugars, glucose and fructose in a ratio of 1:0.8, to achieve high absorption without digestive problems.
Training Bar also has electrolytes to maintain effective hydration during intense training.
Training Bar Nduranz is designed for athletes with high energy needs.
Jelly Bar 4Energy
Jelly Bar 4Energy is an energy bar based on fruit (50%) and glucose to provide a natural source of energy with a high rate absorption and without digestive problems.
Jelly Bar has several great benefits.
- 2:1 glucose-to-fructose ratio for high absorption without digestive issues.
- Contains 50% fruit.
- No gelatin or gluten.
- Natural and irresistible taste.
An easily digestible and tasty jelly bar rich in carbohydrates that provides quick energy during intense training.Jelly Bar+ 4Energy
In addition to all the advantages of a regular Jelly Bar, Jelly Bar+ 4Energy contains 50 mg of caffeine, which can improve performance during training sessions and races.
Caffeine has several benefits.
- Reduces the sensation of fatigue
- Increases focus
- Boosts metabolism
- Improves carbohydrate absorption and oxidation
Half Nrgy Unit Juice Bar Nduranz
Half Nrgy Unit Juice Bar contains a combination of glucose and fructose in a ratio of 1:0.8.
This ratio is scientifically proven to be the optimal ratio, which allows the highest absorption of 90 grams of carbohydrates per hour without burdening your digestive system and causing digestive issues.
A tasty natural bar with 22.5 grams of carbohydrates and electrolytes.Half Nrgy Unit Juice Bar with added electrolytes does not contain gelatin or gluten, which makes it an excellent source of energy regardless of whether you are allergic to certain foods.
With all-natural flavor and 50% fruit, this tasty juice bar is sure to make an impact!
Slow-release energy source
50% fruit
50% fruit
Soft and easy to chew
Conclusion
Energy bars are an invaluable tool for endurance athletes, providing practical and efficient fuel for prolonged physical activity. When consumed smartly and at the right time, they can improve performance, delay fatigue, and support recovery.
You should experiment with different types of energy bars during training to find the right balance of key ingredients and nutrients in the bars to meet your unique needs.
By incorporating energy bars into your nutritional strategy, you can maintain stable energy levels, endure long workouts, and recover more efficiently — ultimately improving overall performance.