Best Energy Bars for a 10K

A 10K might not demand marathon-level fuelling, but carbohydrate timing still matters. Whether you are racing at threshold or using the event as part of a bigger training block, starting with topped-up glycogen stores can make a real difference to how strong you feel in the final kilometres.

Energy bars are not typically something you eat mid-race in a 10K. Instead, they are ideal in the 60 to 120 minutes before the start, or as part of your pre-race routine earlier in the morning.

Do You Need an Energy Bar for a 10K?

Most 10Ks last between 35 and 70 minutes. If you have eaten a solid carbohydrate-based meal 2 to 3 hours before the start, you may not need anything else.

However, an energy bar can be useful if you:

• Have an early race start
• Struggle to eat a large breakfast
• Need a convenient carb source on the way to the race
• Want a steady release of energy before warming up

The key is timing. Bars are best used before the race, not during.

What to Look for in an Energy Bar for a 10K

For a 10K, prioritise:

• Easily digestible carbohydrates
  
• Moderate portion size
  
• Low fibre if eaten close to the start
  
• Clear carb content per bar

You want something that supports energy without sitting heavily in the stomach.

Here are some great energy bar options for your next 10k:

TORQ Energy Bar

TORQ Energy Bars are formulated to deliver a defined carbohydrate portion in a moist, chewy format using natural ingredients. Each bar is designed to be easily digestible and suitable for endurance fuelling.

The texture is firm yet manageable, making it ideal earlier in your fuelling window, around 90 to 120 minutes before a 10K. It provides a substantial carbohydrate contribution without feeling overly sweet.

OTE Anytime Bar

OTE Anytime Bar is a wholesome, convenient snack for active individuals and athletes, suitable before training, during endurance adventures, or simply as an energy-boosting snack in day-to-day life.

For a 10K, this bar works well 60 to 90 minutes before the gun, offering a convenient carbohydrate source from a blend of natural ingredients ensures gentle digestion, reducing the risk of stomach issues that can occur with more processed bars.

Maurten Solid 160

Maurten Solid 160 delivers 40 grams of carbohydrate per pack, divided into two smaller 20 gram portions for flexible fuelling. The oat and rice-based formulation creates a compact, easy-to-consume bar that allows you to stagger intake depending on how close you are to the start line.

The ingredient profile is simple and carbohydrate focused, making it suitable for structured race-day fuelling. For a 10K, one half earlier in the morning and the second half during warm-up can help ensure glycogen stores are topped up without overloading your stomach. You can also got a chocolate-flavoured version if you want a different taste.

FAQs

Should I eat an energy bar right before a 10K?

Generally no. Bars are best eaten at least 60 minutes before the start. Closer to the race, smaller carbohydrate options are usually more comfortable.

Are energy bars better than gels for a 10K?

Bars are ideal earlier in the fuelling window. Gels or chews are often better immediately before or during the race.

How much carbohydrate should I have before a 10K?

This depends on your body weight and race duration, but most runners benefit from a structured carbohydrate intake in the hours leading up to the start.

Summary

Energy bars can play a useful role in your 10K preparation when used before the race rather than during it. The key is choosing a bar that delivers digestible carbohydrates, timing it correctly and practising your strategy in training.

Start well fuelled, keep things simple and use our Nutrition Calculator to arrive at the line confident in your plan.