There are all sorts of energy bars on the market, and choosing can be daunting. Luckily, we’ve got everything you need to know about finding the right energy bar for your sport, your goals and your dietary needs.

Has the variety of different bars available got you asking, “what are energy bars anyway?”

The majority of energy bars fall in this category. When you exercise, your body burns carbohydrates (as well as its natural fat stores). Carbohydrates deplete quickly, so it’s important to not run out or you’ll be left feeling tired, hungry and unable to go on.

Carbohydrates in these bars can come from a number of sources, which we’ll explore below. 

Low calorie or low carb bars are not a useful alternative to carbohydrate-based bars. They are usually designed and marketed as ‘healthy’ snacks, but many are loaded with questionable artificial ingredients and offer no real nutritional or performance value.

Similarly, bars marketed as ‘keto’ or ‘paleo’ tend to be high in fat and low in carbohydrates — based on the idea that you can train your body to fuel itself solely with fat. While the keto diet has its devoted fans, there’s little evidence to support its effectiveness in maintaining endurance performance, its health claims or long-term benefits.

‘Meal replacement bars’ usually contain a decent balance of carbs, protein and fat, and are sold as a quick and easy option for people with no time for breakfast or lunch. The quality of ingredients can vary greatly.

If you’re able, have a meal. If not, then a natural bar with a good nutritional balance isn’t a bad second choice.

Depending on your sport, you’ll have slightly different needs in your energy bar, affected by the length and intensity of your training sessions.

For very short workouts (under an hour) you may not need any fuel at all, as your body’s natural glycogen stores will provide all you need.

Often you’ll need a quick boost of energy before a session. Here, an energy bar containing dual-sourced simple carbohydrates - glucose and fructose - can work wonders, being quicker to absorb and use than complex carbs. So look for bars that can provide those.

Cyclists, runners, swimmers and other athletes often find themselves right in the fuelling ‘sweet spot’. Exercise of 90 minutes or more will require fuel of some kind.

Look for easily digestible carbohydrates. Bonus points if it offers dual-source carbs, like  Veloforte’s energy bars, that will give a quick energy boost and slower-release energy too.

If your bar contains around 40g of carbohydrates, split it into halves or thirds and take on some of it every 20 minutes.

At the long end of the endurance scale, you’ll need to make sure you’re taking on an even greater amount and variety of foods and nutrients. Opt for bars with a diverse nutritional profile. You’ll need some protein, fat and salt (or other electrolytes) as well as carbohydrates, such as Veloforte’s  Forza  and  Mocha  protein bars. 

Finding a bar that you really enjoy to eat is key. Variety and flavour can give a real motivational boost on long workouts. And be sure to incorporate real foods into your fuelling too: bananas, nut butter sandwiches, maybe even a slice of cake!

Okay, so a bar can’t make you faster. But you’re looking for something easily digestible that will sit easily on the stomach and won’t cause discomfort or bloating. A straight-up carbohydrate bar with some quick-release energy from glucose will serve you well.

Looking to ride, run or swim further? Look for a bar with some longer-release carbohydrates. Mix in some bars with protein, fats and salts too.

Looking for a recovery bar that will help replenish carbs and also give your muscles what they need to repair and recover stronger? Find a bar with a carbohydrate/protein combo.

Scan the energy bar shelf at the supermarket and you’ll find a bewildering array of unrecognisable synthetic ingredients. Artificial sugars and sweeteners, in particular, have been linked with gastric distress like bloating or the dreaded runner’s tummy.

Call us old fashioned, but we’d rather stick to bars with all natural ingredients, which we know will be easy to digest and won’t upset our bodies. 

With a short ingredient list, you’ll find it much easier to see whether a bar is vegan, dairy-free, gluten-free, or fits your dietary needs. 

All Veloforte bars are naturally delicious, certified gluten free and we have options to suit vegan & vegetarian diets.

To prolong shelf-life and drive down costs, many mass market energy bars are very dry. Handy for the manufacturer, but much less enjoyable to eat, and more difficult for you to chew, swallow and digest.

Naturally produced energy bars can contain up to seven times more water, usually from fruit, making them easier to eat and absorb, and much more enjoyable. And by using time-tested trusted natural baking techniques, they can obtain a long shelf life without artificial preservatives (or the texture of cardboard!).

Fat has become something of a divisive word. The body requires fat to function properly, but some fats are more beneficial than others.

During long periods of exercise, taking on some fat, especially unsaturated natural fats, can maintain healthy tissue and organ function. 

Unfortunately, synthetic bars are often bulked out with trans fats from artificially hydrogenated vegetable oil. Conversely, natural bars usually incorporate nuts and seeds, both excellent sources of heart-healthy fats like omega-3 fatty acids, and can positively impact metabolism and cholesterol levels.

Nuts and seeds also provide a ready source of fibre and protein. While too much fibre (eating a load of wholemeal bread during a race, for example) can have detrimental effects, a small amount of natural fibre is ideal, especially during endurance training.

It’s also important to restock protein during extensive exercise. Our bodies are trained to digest and quickly use protein from natural sources.

Electrolytes are soluble compounds that your body needs to regulate the nervous system and muscle function. Without them your muscles quickly fatigue and you can experience dehydration symptoms like nausea and confusion. For short bursts of exercise, or if you’re taking on electrolytes in a sports drink, you won’t need them in your energy bar.

Can’t decide? You don’t need to. We've curated these specific energy bar bundles, tailored to your needs.

They’re all gluten free and vegan. Get energised the right way.