Best Energy Bars for Swimming

Swimming presents a unique fuelling challenge. You are horizontal, often in cool water, and rarely able to eat mid-session. Yet long pool sets, open water training, and swim-run events can be surprisingly demanding on your energy stores.

Energy bars can play a valuable role around your swim sessions, particularly before and after longer or higher intensity efforts.

Why Swimmers Still Need Carbohydrates

It is easy to underestimate fuelling needs in the water. You might not feel as sweaty as you would on the bike or run, but you are still burning carbohydrate, especially during threshold sets, sprint reps or long endurance swims.

Carbohydrates are your primary fuel source for moderate to high intensity training. Even in cooler water, your body is working hard to maintain pace and temperature. If you start a session under-fuelled, performance can drop quickly.

For most swimmers:

• A light carbohydrate snack 30 to 90 minutes before training can improve quality.
• A higher carbohydrate intake is important if swimming is part of a bigger training day, such as triathlon.
• Post-swim carbohydrate helps replenish glycogen and support recovery.

That is where energy bars come in.

What Makes a Good Energy Bar for Swimming?

Not all bars are ideal before getting in the pool. Heavy, high-fat or very high-fibre options can sit uncomfortably in the stomach.

Look for:

• 30 to 50 grams of carbohydrate per bar for longer sessions.
• Easy-to-digest ingredients.
• A texture that is not overly dense or dry.
• A size that can be eaten comfortably 45 to 60 minutes before swimming.

For open water events or swim-run races, portability and wrapper durability also matter.

Here are some great bars to consider for your next swim:

STYRKR BAR30

The STYRKR BAR30 is designed with performance in mind, delivering 30 grams of quick-release carbohydrates, the optimal amount to help maintain energy levels.

Its compact format makes it practical to eat on the way to the pool or between disciplines in a race setting, whilst it is designed to be easier to digest compared to more indulgent snack-style bars.

Chia Charge Chia Energy Flapjack

The Chia Charge Chia Energy Flapjack uses natural ingredients like oats and chia seeds to deliver a mix of fast-acting and slow-release carbohydrates. This makes it a balanced option for steady fuel before a swim, particularly if you prefer more real-food nutrition.

The texture is soft and chewable, and the chia seeds add natural endurance support alongside Omega-3 fatty acids and antioxidants.

226ERS Race Day BCAA Vegan Energy Bar

The 226ERS Race Day BCAA Vegan Energy Bar is a compact, nutrient-dense snack with a gentle carbohydrate profile and added BCAAs.

Its low-glycaemic formulation helps deliver steady energy and makes it easier to digest than heavier bars, which is useful if you are fuelled on the go or prefer lighter snacks ahead of a session.

FAQs

Should I eat an energy bar for every swim session?

Not always. For short, easy swims, a normal meal beforehand might suffice. Bars are most useful for longer or more intense sessions.

Can I eat an energy bar right before training?

Allow around 45 minutes between eating and swimming to reduce the risk of stomach discomfort.

Are energy bars better than gels for swimmers?

Bars are generally better around sessions, while gels are more suitable for quick mid-effort carbohydrate hits if you have structured breaks or long open water swims.

Summary

Energy bars are a practical fuelling tool to help swimmers maintain carbohydrate availability for training and performance. Choose based on your session duration, intensity, and personal digestion tolerance.

If you are unsure how much carbohydrate you should be consuming around your swim sessions, our Nutrition Calculator can help you personalise your fuelling plan.