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Everything you need to know about energy bars

barre énergétique

Energy bar consumption is very common in the sports world. Let's discover together their characteristics, benefits, and tips for optimizing their consumption.

What is an energy bar?

An energy bar is a solid food that helps athletes maintain their energy levels by providing carbohydrates, minerals, and vitamins. It is, in a way, the solid version of an energy drink but also an ideal complement to the latter.

Not to be confused with:
- a cereal bar, which is used more for recreational purposes and as an appetite suppressant and does not have all the necessary nutrients,
- a high-protein or protein bar, which provides mainly protein and, to a lesser extent, carbohydrates.

Why consume an energy bar?

Just like energy drinks and gels, energy bars are exercise products that allow athletes to compensate for losses due to exercise by maintaining their energy reserves.

Thanks to its nutritional contributions (carbohydrates, minerals, vitamins, etc.), the energy bar will help the athlete to conserve their energy throughout their exercise and thus avoid hypoglycemic drops and "energy crashes".

the main benefits of an energy bar?

It's an interesting complementary intake because it's a solid food and generally comes in a variety of flavors.

It's also a more fun or comforting intake than drinks or gels (chewing, flavors).
Finally, it's a food that's easy to carry, in a jersey pocket, a trail belt, or a small backpack. The bar generally offers a very excellent weight/energy/size ratio.
It's also a very good complement to hydration.

How to choose the right energy bar?

To have a quality energy bar, you must ensure that it contains:

  • carbohydrates: the athlete's fuel!

A ratio of 20g of carbohydrates with 4 to 6g of protein per bar would be a very good compromise.
Carbohydrates must be good sources and you should favor bars with a low glycemic index which helps avoid blood sugar spikes and fatigue of the body.

  • minerals: sodium, zinc, magnesium, potassium
  • vitamins: B and C
  • proteins

sweet or salty energy bar?

Discover our energy bars with delicious flavors: intense chocolate (here) for cocoa lovers, tarte tatin (here) with its caramelized apple flavor and a touch of cinnamon, and raspberry (here) for a fruity and tangy note. Authentic flavors to combine pleasure and performance with every bite!

Our energy bars are also sold in packs of 5(here)

How much and when should I eat energy bars?

Energy bars are mainly consumed before and during exercise.

To avoid the famous "munchies" and keep your energy reserves high throughout the exercise, it is recommended to have a regular energy intake during exercise.

Overall, it is recommended to consume 1 gram of carbohydrate per kilo of weight per hour. That is 70 grams of carbohydrates for a person weighing 70 kilos.

Energy bars are consumed in small portions, during exercise, at regular intervals: approximately 1 bar of 20g every 30 minutes for an exercise lasting more than 2h/2h30, with a more spaced intake for shorter efforts.
With the Flapjack energy bars from Authentic Nutrition (80g bar in the savory version or 90g in the sweet version), you have 4 bars of approximately 20g. An economical and practical format!

An energy bar will be easier to consume during so-called "weight-bearing" sports (cycling, triathlon for the bike part) than during other sports (running, trail running, etc.). The former having a lower impact on the ground, it will be easier to chew energy bars during exercise and digestive effort will be easier. For sports involving ground impact, it is recommended to eat the bars in small pieces and with a sip of drink (water or energy drink).

After exercise, it is recommended to eat protein or high-protein bars, or to eat an energy bar with a protein supplement such as a drinkable yogurt or cottage cheese.

homemade energy bars?

While it is quite easy to make your own cereal bars, it is almost impossible to make your own energy bars containing all the necessary nutrients mentioned above (vitamins, minerals, good sugars, etc.).
On the other hand, it is entirely possible to make energy balls thanks to the addition of our sports drink, Authentic Booster +. Discover our 3 recipes!

Energy bars are a very interesting source of energy for athletes and a perfect complement to a sports drink or energy gel. Like any sports nutrition product, it is important to test it during training to see how our body tolerates it and plan a nutrition routine adapted to our effort.

and protein bars?

A protein or high-protein bar is a bar specifically designed for after exercise. As its name suggests, it is rich in protein and its composition is optimal for complete recovery after physical exertion.

Its consumption is particularly suitable after a running session, a bike ride, a swimming session, a triathlon, ... whether during training or competition.


Source: article written in collaboration with our dietitian nutritionist

- the test of energy bars carried out by Opentri in June 2023.

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