A Runner’s Guide to Using Energy Bars

Energy bars can be a valuable component of a runner’s nutrition strategy, offering a quick and convenient way to replenish energy stores during long runs and training sessions.

Packed with carbs, energy bars provide a rapid source of fuel helping runners maintain their best performance.

As a runner, of any distance, pairing your training with proper nutrition is the key to success and will help ensure your best performance and recovery for every race. Energy bars should be used as part of a balanced diet.

Types of Energy Bars

Although all energy bars are designed to replenish depleted carbohydrate stores, they’re not all the same. Here are some of the different types of energy bars:

High Carb:

Typically, a runner needs somewhere between 30-60g Carbs per hour to stay fuelled and maintain performance. This is usually obtained from multiple sources- bars, gels, drinks, etc.

High-carb energy bars give runners the option to use a single fuel source and reduce the number of products they need to carry.

STYRKR BAR50

The STYRKR BAR50 is a perfect example of a high-carb energy bar that provides all the energy you need for an hour of activity with a huge 50g Carbs per bar.

It’s important to remember though that if you’re relying solely on an energy bar for your fuel you should also make sure to stay hydrated with water and electrolyte replacements (Date Almond & Sea Salt flavour also contains electrolytes).

High Protein:

We tend to think of Protein bars as being reserved for recovery, however many energy bars also contain protein and are designed to support the muscles and keep you feeling satiated.

Clif Bar- 10g Protein per bar.

OTE Duo Bar- 6.8g Protein per bar.

Caffeinated:

Like energy gels, some energy bars contain caffeine which is a stimulant that can boost focus and stamina. Caffeinated bars provide a convenient solution to caffeine intake on the go.

Naak Ultra Energy Caffeine Bars- 65mg Caffeine

226ers Vegan Gummy Bar (Cherry & Cola)- 50mg Caffeine 

Other differences:

Another key difference between bars is their ingredients and texture. Oat/flapjack style bars like the OTE Anytime Bar are most common, however puffed rice and dried-fruit based bars are also popular.

Oat/Flapjack bars:

• Chia Energy Flapjack
• TORQ Explore Flapjack  
• Maurten Solid 160 

Solid Bars:

Voom Pocket Rocket

Made from raw cane sugar, glucose, and freeze dried fruit, the pocket rocket bars from Voom are a solid version of an energy bar that melts in the mouth.

KMC NRG BAR Kendal Mint Cake Recharged

The KMC Recharged bar is also made primarily from sugar, combined with peppermint oil to aid digestion, electrolytes for hydration, and a blend of B Vitamins to help breakdown carbs into energy.

Luchos Guava Energy Blocks

The Luchos Guava Energy Blocks are made from a blend of guava pasta and sugar to create a solid energy block.

One of the main benefits of solid energy bars like those listed above is the lack mess compared to other products, flapjack bars can be crumby and gels sticky. A solid bar can provide a mess free solution to fuelling.

When to Consume Energy Bars

Energy bars can be used at a variety of times throughout your training and competition.

• Before a workout: Eating an energy bar about 30-60 minutes before a workout can help to top off your glycogen stores and give you a boost of energy.
• During a workout: Energy bars can be eaten during a workout to provide a sustained source of energy. This is especially important for long workouts or workouts that involve high-intensity activity.
• After a workout: Eating an energy bar after a workout can help to replenish your glycogen stores and promote muscle recovery.

Choosing the Right Energy Bar

Your perfect energy bar should be selected based on personal preferences, dietary requirements and nutritional requirements. Consider the following:

• Flavour- Fruity, nutty, chocolatey? It can be a good idea to alternate between a few different flavour bars to avoid flavour fatigue.
• Texture- Do you like a traditional flapjack style bar or do you prefer the solid but melt in the mouth texture of something like a KMC bar.
• Ingredients- Consider ingredients you may or may not get on with as well as your personal dietary requirements.
• Nutrition content- What are your nutritional needs? Do you require a lot of carbs or maybe added electrolytes?

Hydration and Recovery

As always it’s crucial to pay attention to your hydration and recovery when using energy bars as a source of fuel.

Not all bars contain electrolytes so be aware of the content of your chosen bar and make sure you’re replacing any lost electrolytes as well as maintaining fluid levels.

As for your recovery, while some bars contain small amounts of protein to support the muscles during activity, this doesn’t mean you can then skip your normal recovery nutrition routine. Be sure to replenish glycogen stores with plenty of carbs and consume protein to aid muscle repair and growth.

Takeaway

Energy bars are a convenient and effective tool for endurance runners to maintain energy levels during long training sessions and races.

By understanding the benefits of energy bars, following usage guidelines, and using proper timing strategies, you can optimize your performance and avoid hitting the dreaded "wall".

And always remember to experiment during your training to find what works best for you, and don’t leave it all till race day!

Related articles

Here's What You Need to Know About Energy Bars for Running

7 Energy Bars You Need To Try