Energy bars provide your body with vital carbohydrates to fuel exercise. Eat an energy bar 30 mins before workouts, especially if you’re training before breakfast. During exercise aim to take on 45-60 grams of carbohydrates per hour, especially if you’re training for 90 minutes or more.

Read on for a full breakdown of when to eat energy bars, and when you shouldn’t — plus some common fuelling mistakes which could be affecting your training. 

Energy bars before exercise

Lots of us train early in the morning. It’s a brilliant way to start the day, but exercising on an empty stomach could be holding you back.

Your body stores fuel as glycogen in your muscles, which you will burn during exercise. Taking on carbohydrates before exercise acts like a starter motor, helping your body start the process of burning glycogen.

How soon before exercise should I eat?

A full meal may take up to two-three hours to fully digest. For energy bar top ups, we recommend taking on fuel around 30 minutes to an hour before exercise, as this will give your body the chance to start to absorb the carbohydrates so it can use them. If you don’t have that long to wait, then a faster acting, more simple carbohydrate form of energy like  energy gels  or  chews  might be a better option.

How much fuel should I eat?

This depends on how long and strenuous your exercise is going to be. 45-60 grams of carbs should be ample for an hour of moderate intensity. For lighter workouts you may find taking on less is alright.

Do I always need an energy bar before a workout? 

Energy bars aren’t the only pre-workout fuel you could choose. If you can eat 2-3 hours before you head out then other great sources of energy and nutrition could include a bowl of porridge with fresh or dried fruit, greek yoghurt with honey and granola, a slice of toast with nut butter, or a trusty banana.

Energy bars during exercise

Your body’s glycogen stores will generally last around 90 minutes. So for any workouts longer than this (or particularly hardcore workouts) you might find yourself flagging and losing energy.

Fortunately you can stave off the dreaded ‘bonk’ before you get there by keeping your body’s energy stores topped up with carbohydrates during exercise.

How much energy do I need to take on?

As a good rule of thumb, if you’ll be working out for 90 minutes or more, you should aim to take on 45-60g of carbs per hour. This is roughly equivalent to one or one-and-a-half energy bars. 

Every body is different, so you may find you can perform well with less, or that you need to take on more. Some endurance athletes, particularly those exercising for more than 3 hours, find they may need up to 90g of carbohydrates per hour.

When should I start taking on carbohydrates? 

It may sound counterintuitive because you have enough natural stores for 90 minutes, but to keep your stores topped up you should aim to start taking on more energy from 20 minutes into your session, and then keep a steady stream of carbohydrates every 20 minutes. Eat before you are hungry & drink before you are thirsty to keep your performance on track.

Find out more about how energy bars work during exercise.

Energy bars after exercise

Why would I need energy after I’ve exercised? There are a few good reasons. In the early recovery phase, within 30 minutes after exercise, you should prioritise an intake of carbohydrates and low level protein. The carbohydrates tops tops up your depleted energy stores which promotes and accelerates muscle recovery, while the protein helps with absorption of carbohydrates into the muscles.

Veloforte's Mocha and Forza protein bars have been carefully created with the optimal 4:1 ration of carbs to protein to help you recover quickly and effectively. 

Actively fuelling your recovery also means you’re less likely to feel tired and grumpy later on, and less likely to crave fatty and sugary snacks throughout the day.

Stocking up on quality carbs also gives your body the best chance of restoring and maintaining itself.

What else does my body need after exercise? 

Carbohydrates, protein, fluids and electrolytes are essential for optimal recovery after prolonged exercise.

Aim to consume carbs, low level protein and a hydration drink within 30 minutes to hit your early recovery window needs.

Prioritise high quality lean protein within 2-4 hours of the finish line. The grams of protein you’ll need will depend on your size, age and the intensity of your exercise but a 20-25g serve per sitting is recommended and the best way to hit this target is with a balanced meal with real food protein, slow release carbs and lots of veggies!

Keep on top of your daily protein requirements by opting for protein rich snacks and by incorporating protein at each meal time.

Common fuelling mistakes 

There are a few simple mistakes to avoid when fuelling.

Not eating enough before exercise 

This is a simple one. If you don’t take on enough fuel before exercise, you’re not going to be able to give your best. This is especially true if you’ve just woken up, as your body will be totally fasted and lacking energy.

Eating too much before exercise  

Conversely, taking on too much before exercise can leave you feeling queasy or lethargic. Aim for a good balance of nutritious, natural food, and leave plenty of time for your body to digest. 

Also avoid foods that are high in fat or especially high in fibre just before exercise, as these can lead to tummy issues.

Dehydration 

Most people just don’t hydrate enough. Proper hydration will keep your body firing on all cylinders — and help you avoid fatigue, headaches and tummy issues — so don’t neglect water and electrolytes. This is especially vital before, during and after exercise, where you’re likely to lose fluids through sweat.

If you're looking for a healthy daily snack, Veloforte's Oat Snack Bars hit the sweet spot. Packed with super seeds, juicy fruits and gluten free oats they contain no added sugar and deliver 25% of your daily fibre fix and plant protein to help you feel fuller for longer.