NutritionAnswer

WHAT ARE THE BEST ENERGY BARS FOR CYCLING?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

The best energy bars for cycling deliver 30-50g of fast-absorbing carbohydrate per bar, contain minimal fat and fibre to avoid stomach issues, and are soft enough to eat one-handed at pace. Look for bars based on rice, dates, or oats with maltodextrin or glucose syrup. Avoid bars marketed as protein bars or meal replacements — these contain too much fat, fibre, and protein for on-bike fuelling. Homemade rice cakes (sushi rice, jam, salt) are a proven alternative used by World Tour teams and cost a fraction of commercial products.

KEY TAKEAWAYS

Target 30-50g carbohydrate per bar with low fat and fibre content.
Rice-based, date-based, or oat-based bars are the most stomach-friendly options.
Avoid protein bars and meal replacement bars during rides — they digest too slowly.
Homemade rice cakes are cheap, effective, and used by professional teams.
Test any bar in training before relying on it in an event.

WHO THIS IS FOR

IS THIS YOU?

The rider overwhelmed by product choice

You stand in the bike shop staring at 40 different bars and have no idea which to buy.

The budget-conscious cyclist

You want effective on-bike fuel without spending a fortune on branded products.

THE ROADMAN VIEW

The sports nutrition industry wants you to believe that their specific bar formulation is what separates you from the peloton. In reality, your body needs carbohydrate — glucose and fructose — delivered in a form that your stomach tolerates and your hands can open. That is it.

World Tour riders eat rice cakes made from sushi rice, jam, and a pinch of salt. They cost pennies. If a homemade rice cake can fuel a stage of the Tour de France, it can fuel your Saturday sportive. Buy a few commercial bars to test what sits well with you, then make your own for regular training. Spend the savings on a bike fit instead.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Asker JeukendrupSports nutrition researcher
The optimal on-bike fuel delivers carbohydrate from multiple transportable sources — glucose and fructose — at a rate of 60-90g per hour. The delivery vehicle (bar, gel, or drink) matters less than the carbohydrate content and the ratio of glucose to fructose. Bars with 2:1 glucose-to-fructose ratio maximise absorption.
Dr James MortonTeam Sky / Ineos nutritionist
Team Ineos riders use homemade rice cakes as their primary solid food during stages because they deliver carbohydrate rapidly, are easy to customise, and cause minimal gastrointestinal distress. The key ingredient is sticky sushi rice, which provides fast-releasing starch.

PRACTICAL APPLICATION

DO THIS WEEK

Check the label before buying
Look for 30-50g carbohydrate per bar, less than 5g fat, and less than 3g fibre. Ignore marketing claims and focus on the nutrition panel. If the bar has more than 10g protein, it is a recovery product, not a riding fuel.
Make homemade rice cakes
Cook 300g sushi rice, mix with 2 tablespoons of jam or honey and a pinch of salt, press into a tray, refrigerate, and cut into bars. Wrap in foil. Each piece delivers roughly 40-50g carbohydrate for a fraction of the cost of a commercial bar.
Test in training before racing
Eat your chosen bar on a moderate-intensity ride of at least 90 minutes. If it causes bloating, nausea, or cramps, try a different product. Your gut tolerance is individual — what works for someone else may not work for you.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEUsing protein bars or granola bars as on-bike fuel.
FIXThese digest slowly due to high fat and protein content. They are fine for a desk snack but poor for fuelling during exercise. Stick to high-carb, low-fat options.
MISTAKEWaiting until you are hungry to eat a bar.
FIXBy the time you feel hungry, glycogen is already depleted. Start eating at 45-60 minutes into the ride and consume a bar or equivalent every 30-45 minutes after that.
MISTAKEBuying the most expensive bar assuming it is best.
FIXPrice does not correlate with performance. A homemade rice cake outperforms most premium bars. Focus on carbohydrate content and stomach tolerance, not branding.

FAQ

FREQUENTLY ASKED QUESTIONS

Are energy bars better than gels?

Neither is inherently better. Bars provide a chewing experience and can feel more satisfying on long rides. Gels are faster to consume and absorb. Most riders use a combination — bars early in the ride, gels later when appetite drops.

How many energy bars should I eat per hour?

One bar per 30-45 minutes, depending on size, combined with sips of a carbohydrate drink. Target 60-80g total carbohydrate per hour from all sources — bars, gels, and drink.

Can I use normal food instead of energy bars?

Absolutely. Bananas, fig rolls, jam sandwiches on white bread, and rice cakes all work well. The key requirement is fast-digesting carbohydrate with low fat and fibre.

Do energy bars expire?

Commercial bars typically last 6-12 months. Check the date on the packet. Homemade rice cakes last 3-4 days in the fridge or can be frozen and defrosted the night before a ride.