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Energy bars are a convenient and portable way for runners to fuel on the go, perfect for any distance from 10k to Marathon.
Energy bars contain carbs that are easily digested and absorbed, to give runners a sustained energy boost during training and races.
Running can be incredibly physically demanding and requires a lot of energy. For this reason, it’s important for runners to keep fuelling throughout training sessions and races to sustain energy levels.
Energy bars provide a convenient solution to fuelling and are particularly suited to longer sessions where a steady release of energy is required.
Energy bars vary in their nutritional content but generally they all tend to contain the following.
Carbs are the body’s primary source of energy, typically energy bars contain somewhere between 20-40g of Carbohydrates (although some high-carb bars may contain more).
Running can be tough on the body and causes damage to the muscles. Protein is essential for muscle repair and growth making it an essential ingredient in many energy bars to support the muscles during activity.
As well as muscle repair, protein can also increase satiety and help you to feel fuller for longer. Ideally look for a energy bar containing around 5-10g protein per serving.
Fat provides energy and reduces hunger. Most bars contain a moderate amount of fat, around 5-10g per serving is an ideal amount.
As well as the three main nutritional components above, some energy bars also contain added ingredients like electrolytes, caffeine, vitamins, and minerals. While the addition of these ingredients can be beneficial to athletes, especially electrolytes, they are not essential.
Electrolytes are essential to maintaining hydration but can be obtained from other sources like electrolyte replacement tablets or hydration drinks.
Quantities and timings will depend on the length of event and your personal nutritional requirements however there are some general guidelines that all runners can follow.
Most energy bars have a higher carbohydrate content than a single gel or chew serving at 30-50 grams. You ideally want to take on somewhere between 50-80 grams of carbs every hour, so incorporating an energy bar into your race fuel strategy could be a game changer.
It is important to test out different energy bars in training to see which ones work best for you. Here are some tips for using energy bars effectively during a long-distance running event:
Energy bars will provide you with a steady source of energy, however they won’t take care of your hydration.
Even if your bars contain added electrolytes, this is unlikely to be enough to maintain hydration and you will also still need to take on fluids during your run.
To ensure proper hydration while using energy bars make sure to pair them with a hydration drink or electrolyte replacement tablets.
The following are some of our most popular product ranges designed to help runners build a perfect fuelling system.
The original Clif Bar energy bar combines wholesome plant-based ingredients to create a source of fuel that is the perfect blend of carbs, protein, and fibre.
With 38g carbs, 6.1g fat, and 10g protein, the Clif Bar is perfect for fuelling moderate-intensity activities lasting over 1 hour.
The Clif Bar is also popular for its inclusion of B6 & B12, both of which are linked to the release of energy within the body and help you remain energised throughout the day.
Also popular in the Clif range is the Nut Butter Bar, packed full of healthy fats, carbs, and protein.
The Chia Energy Flapjack from Chia Charge is a unique flapjack style energy bar that harnesses the natural power of chia seeds.
Considered a superfood, chia seeds are an incredible natural source of energy as well as antioxidants and Omega 3.
The Chia Charge Energy Flapjack is the perfect fuel companion for trail running or any other longer endurance activities thanks to slow burning carbs that provide a sustained release of energy.
The TORQ Energy Bar utilises organic ingredients to provide 154 calories and 34g carbs per serving.
Designed to function as part of the ‘TORQ Fuelling System’, these bars can be combined with other products in the TORQ range for optimal fuelling. https://www.torqfitness.co.uk/torq-fuelling-system
Try with:
According to the TORQ Fuelling System, runners should aim to consume 2-3 ‘TORQ Units’ per hour.
1 TORQ unit= 30g Carbs.
The best way to find out which energy bars are right for you is experimentation. By trying as many bars and fuelling strategies as possible during your training, you will be able to personalise your perfect nutrition plan and avoid any bad reactions on race day.
Try to keep a training log and track the different bars you’ve tried, making a note of the effects of each. This will help you to compare different products and decide based on the results.
You may also like to use multiple different bars during a run, also keep note of how these interact with each other.
If you’re not sure where to start then our Energy Bar Selection Box is a great way to try out new products, with the contents updated every month you might just find your perfect bar.
To use energy bars effectively and see the best results, always make sure to follow the product instructions, consume at the appropriate intervals.
It’s also important not to skip proper nutrition and hydration. Bars are a great source of energy during a race or training sessions but are not a substitute for proper nutrition and hydration, which are both crucial for achieving optimal performance and recovery.
