Energy bars for road cyclists: 11 bars for training and competition tested

This article was first published in May 2021 and was revised in June 2024.

An overview of the energy bars tested

• Aktiv3 Energy Rice Bar
• Chimpanzee Energy Bar
• Clif Bar Energy Bar
• High5 4:1 Bar
• Isostar High Energy
• Maxim Energy Bar
• Mulebar Energy Bar
• Nutrixxion Energy Bar
• Power Bar Energise
• Squeezy Energy Super Bar
• Xenofit Carbohydrate Bar

Energy bars: what you should look out for

Carbohydrates are the most important component of energy bars. They help, to save the body's own muscle glycogen and thus withstand intense exertion for longer. "The higher the intensity of the exertion, for example during sprints or climbs, the more important it is to consume carbohydrates," explains sports biologist Prof Henning Wackerhage from the Technical University of Munich. In addition, energy bars with a sensible composition stabilise blood sugar levels. The result: you can concentrate better and find the exertion less painful.

Energy bars with a high proportion of readily available carbohydrates are particularly suitable for use in competitions. For competition bars, the energy content from carbohydrates (not to be confused with the easily calculable weight percentage) should ideally be over 70 per cent - a value that only Chimpanzee and High5 fall short of in the test field.

Fat counterproductive in competition

An ideal solution is also Fat content below 20 per cent of the total energyFat has to be digested with great effort and is therefore counterproductive in competition. Even "healthy" fats (unsaturated and polyunsaturated fatty acids) are therefore out of place in a real competition bar. Clearly Easily digestible fats are better toleratedfrom organic coconut oil, for example. In our test, the energy bars from Chimpanzee and High5 are the only two outliers in terms of fat content, with 32 and 33 per cent respectively. In contrast, the low values of Squeezy and Power Bar are exemplary in this respect; the "Bella Italia" is just ahead thanks to the extra sodium and therefore wins the "best composition" category.

The quality of the carbohydrates in the energy bar is also important for the required energy boost during exercise, as the body only absorbs a balanced combination of nutrients quickly. Ideal is a Mixture of fast and medium to long-term available carbohydratesfor example, oats (long-term) in combination with dried fruit, sugar or syrup or honey (quick).

"Many manufacturers rely on tried-and-tested combinations of household sugar, maltodextrin, fruit and glucose and starch, for example from oatmeal," explains nutrition expert Uwe Schröder. Proven because carbohydrates from different sources and via different metabolic pathways reach the muscles more quickly. This requirement is best realised by the Nutrixxion energy bar, which has a balanced carbohydrate spectrum.

The right race nutrition

As Rule of thumb The following applies during exertion: carbohydrate intake is not necessary for less than one hour of riding, for races of up to three hours a mixture of fast and medium-term available carbohydrates is recommended, and for even longer exertion the body mainly needs long-term available carbohydrates as an energy source. The following applies to the quantity: the longer the journey, the more carbohydrates per hour. "For competitions lasting over three hours, you should consume around 90 grams of carbohydrates per hour," advises Wackerhage. Depending on the manufacturer, this means up to two energy bars per hour, although you can of course also cover your needs with gels and drinks. Nutritionist Schröder recommends eating small bites at regular intervals and, above all, starting to eat in good time to avoid hunger pangs.

Anyone who loses a lot of sweat during a competition should look for an energy bar with a relevant amount of sodium, such as the "Bella Italia" from Power Bar or "Beet Root & Carrot" from Chimpanzee. The sodium helps the body to absorb carbohydrates better. A positive side effect is that you can drink normal tap water with it and don't have to add sodium. Sodium do not consume via gels or drinks.

Energy bars: High-quality fats for multi-day races

Bar with lots of Calcium and magnesium such as the tested energy bars from Clif Bar and Xenofit are particularly useful during a multi-day race such as the TOUR Transalp. They act as a micronutrient supplier that supplies the body with minerals. This also includes Potassiumoften contained in bars with lots of dried fruit. For multi-day races on flat terrain, the bar may also contain high-quality fats, as the acute carbohydrate requirement is lower here due to the longer but slightly lower intensity. If you are heading into the mountains, you should avoid bars with a lot of fat so as not to put additional strain on your digestion. In both cases, protein in the energy bar also makes sense, as this Regeneration is boosted.

Additives should be included in bars as little as possible, as they can strain the gastrointestinal tract and lead to intolerance reactions, especially at higher loads. "Many bars contain several flavourings, emulsifiers, acidifiers, humectants and colourings," says Schröder. Highly functional bars, which are designed to provide as many carbohydrates as possible as quickly as possible, usually contain additives. Nevertheless, such energy bars are not unhealthy per se - even if you eat them on several consecutive days.

Organic energy bars such as Mulebar's "Mango & Cashew" or Chimpanzee's "Beet Root & Carrot" do not contain any additives. Dietary fibre on the other hand, are generally positive. Although they can also lead to intolerance reactions during intensive exercise, a significant fibre content is definitely desirable at low intensity and when consumed during breaks.

The differences between the bars in detail

To escape the monotony of sweetness, some manufacturers are increasingly offering unusual flavours such as Chimpanzee's beetroot and carrot bar, Power Bars "Bella Italia" with tomato or Clif Bars "Cool Mint Choco". Many professionals welcome the variety on the menu and enjoy eating a savoury energy bar from time to time.

However, the three energy bars mentioned were not so well received by our testers, licensed and amateur cyclists, due to their intense flavour - which may also have been due to the blind tasting process. In any case, when chosen carefully, the bars offer welcome variety and provide no less energy than established products - with a lower fat content and significantly higher sodium content.

Power Bars Tomato Bar "Bella Italia", for example, has exactly twice the amount of sodium as other flavours in the "New Energize" product line. In addition, there are only 1.6 grams of fat - the popular peanut flavour of the bar has four times more! The bars thus help to compensate for the loss of salt associated with strenuous mountain rides in high summer, for example. This makes the Power Bar our Composition winner. To minimise losses in the Electrolyte balance However, it takes more than an energy bar to balance your energy levels. Electrolyte-containing drinks and gels are a useful supplement.

Energy bar packaging criterion for competition

As our practical test showed, you should have a well-filled drinking bottle with you, especially with dry and crumbly bars such as the vegan Chimpanzee. Unlike in previous tests, however, all of the energy bar packaging could be opened without any problems during the ride - an important criterion for competition bars, which have to find their way quickly from the jersey pocket into the bloodstream even under intense strain and with shaky hands.

The title of the Flavour winner of the energy bars can be claimed by the "4:1 Bar" from High5 with its classic cranberry flavour. Close behind: The "Oats, Almonds and Salty Nuts" from Maxim, which fulfils its advertising promise of not melting in your jersey pocket, even on sweaty rides. Both products are not too firm and not too soft, so they are easy to consume even under pressure.

The same applies to the Isostar bar, which, with a retail price of 79 cents, is also by far the cheapest energy bar in the test. A special feature of Isostar's "High Energy": the thin coating of white chocolate, which is at the expense of the fat content but tastes good. Meaning: Tip in terms of price-performance ratio. Those who like it sweeter and more unusual will find what they are looking for at Mulebar. The vegan "Mango Tango" is a little sticky, but still relatively easy to eat. The "carbohydrate bar" from Xenofit is less flavourful, but also less sticky. Together with Clif Bar, it offers the most substantial portion at a whopping 68 grams.

Four Lactose-free energy bars offers the test field. In addition to the two vegan energy bars from Mulebar and Chimpanzee, there is also Squeezy's "Energy Super Bar" and the "Energy Rice Bar" from Aktiv3. The Squeezy bar also has an increased caffeine content - ideal for suppressing emerging fatigue and tickling out a few more kilometres at full steam. The "Energy Bar" from Nutrixxion does not have this caffeine boost, but it does have a good flavour.

And one more note: As with many other energy bars, even the "Fruit" flavour may contain traces of nuts, which is why allergy sufferers should always read the information on the ingredients of the energy bars carefully.

The energy bars in the individual test

Aktiv3 Energy Rice Bar

• Price per bar / per 100 g: 1,50 / 3 Euro >> available here
• Pack size: 50 grammes
• Carbohydrates (per 100 g): 72 grammes
• Fat (per 100 g): 6.6 grammes
• Energy (per 100 g): 372 kcal
• Flavours: Raspberry, mango, apple

TASTE AND PRACTICAL TEST: Relatively sweet; good consistency: not too mushy, not too dry

EXPERT JUDGEMENT: Good MNS composition; slightly higher proportion of saturated fatty acids (36 % of the fat content). Low protein content (5 %), relatively high CH content of 79 %. Lactose-free. Ideal for relatively high intensity competitions.

Chimpanzee Energy Bar

• Price per bar / per 100 g: 1,95 / 3,55 Euro >> available here
• Pack size: 55 grammes
• Carbohydrates (per 100 g): 50.5 grammes
• Fat (per 100 g): 14.5 grammes
• Energy (per 100 g): 398 kcal
• Flavours: Beet Root & CarrotRaisin Walnut, Cashew Caramel, Lemon and others.

TASTE AND PRACTICAL TEST: somewhat spicy; very crumbly and therefore difficult to eat on the bike

EXPERT JUDGEMENT: MNS composition less suitable for intensive exercise; high fat content, relatively high fibre content, lowest CH content of the test field (52 %). Ideal for long sessions with low exertion or after sport (high protein content).

Clif Bar Energy Bar

• Price per bar / per 100 g: 1,99 / 2,92 Euro >> available here
• Pack size: 68 grammes
• Carbohydrates (per 100 g): 65 grammes
• Fat (per 100 g): 7.3 grammes
• Energy (per 100 g): 394 kcal
• Flavours: Cool Mint ChocolateCoconut Chocolate Chip, Oatmeal Raisin Walnut and others.

TASTE AND PRACTICAL TEST: Strong peppermint flavour; somewhat crumbly

EXPERT JUDGEMENT: Thanks to its MNS composition, it is recommended during the competition and even better afterwards (fibre). Ideal calcium-magnesium ratio of 2:1, good supply of vitamins and minerals, 68 % CH content.

High5 4:1 Bar

• Price per bar / per 100 g: 2.19 / 4.38 Euro
• Pack size: 50 grammes
• Carbohydrates (per 100 g): 56 grammes
• Fat (per 100 g): 14 grammes
• Energy (per 100 g): 390 kcal
• Flavours: Cranberry

TASTE AND PRACTICAL TEST: Balanced sweetish-fresh; very good consistency

EXPERT JUDGEMENT: MNS composition not ideally suited for competition loads (carbohydrate content of 59 % too low, fat content of 33 % of the energy content too high). Ideal for long units with relatively low exertion (basic endurance areas).

High5 with the 4:1 bar consistently tasted the best to the testers. The fresh, sweet flavour together with a well-balanced, not too dry consistency leads to victory in the category Best flavour/consistency.

Isostar High Energy

• Price per bar / per 100 g: 0,79 / 1,98 Euro >> available here
• Pack size: 40 grammes
• Carbohydrates (per 100 g): 72 grammes
• Fat (per 100 g): 9.4 grammes
• Energy (per 100 g): 394 kcal
• Flavours: MultifruitChocolate

TASTE AND PRACTICAL TEST: tastes a little artificial despite the chocolate coating; crumbly

EXPERT JUDGEMENT: A good proportion of CH of around 75 %, high fat content of around 22 % due to the thin chocolate coating; low protein content (5 %), broad fatty acid spectrum for quick energy. Ideal for medium to high intensity rides.

Even if the chocolate coating leads to slight deductions in terms of fat content, no energy bar is as affordable as Isostar's High Energy. Clear recommendation in the category Price-performance ratio.

Maxim Energy Bar

• Price per bar / per 100 g: 1.59 / 2.89 Euro
• Pack size: 55 grammes
• Carbohydrates (per 100 g): 65 grammes
• Fat (per 100 g): 9.6 grammes
• Energy (per 100 g): 391 kcal
• Flavours: Oats, Almonds and Salty Nuts flavoursBanana Chocolate, Cappuccino and others.

TASTE AND PRACTICAL TEST: Delicious combination of sweet and savoury; slightly soft, not sticky

EXPERT JUDGEMENT: High fat content (approx. 23 %), solid KH content of 69 %. MNS composition not optimal, but low in sugar and saturated fatty acids. High sodium content, good for sweat loss. Ideal for prolonged, medium-intensity exercise in summer.

Mulebar Energy Bar

• Price per bar / per 100 g: 1,99 / 4,97 Euro
• Pack size: 40 grammes
• Carbohydrates (per 100 g): 62 grammes
• Fat (per 100 g): 8 grammes
• Energy (per 100 g): 353 kcal
• Flavours: Mango & CashewPineapple & Coconut, Apple Raisin Cinnamon u.

TASTE AND PRACTICAL TEST: fruity flavour; very sticky and soft

EXPERT JUDGEMENT: Slightly higher fat content (20 %) and high proportion of saturated fatty acids; otherwise good MNS distribution, relatively high proportion of carbohydrates (73 %). Vegan. May contain small pieces of peel due to natural ingredients. Ideal for medium intensity.

Nutrixxion Energy Bar

• Price per bar / per 100 g: 1.99 / 3.62 Euro
• Pack size: 55 grammes
• Carbohydrates (per 100 g): 64.1 grammes
• Fat (per 100 g): 6.9 grammes
• Energy (per 100 g): 364 kcal
• Flavours: FruitCappuccino, Oat Raisin, Salty Nut and others.

TASTE AND PRACTICAL TEST: More nutty than fruity, but pleasant; good consistency

EXPERT JUDGEMENT: Good KH content of around 72 %, of which around 53 % is sugar. Large and balanced KH spectrum, long-lasting energy thanks to isomaltulose. High fibre content of 12.2 g per 100 g. Ideal for long distances of medium or low intensity.

Power Bar New Energise

• Price per bar / per 100 g: 1,99 / 3,62 Euro >> available here
• Pack size: 55 grammes
• Carbohydrates (per 100 g): 67 grammes
• Fat (per 100 g): 1.6 grammes
• Energy (per 100 g): 315 kcal
• Flavours: Bella ItaliaGingerbread, Mango Tropical, Salty Peanut, etc.

TASTE AND PRACTICAL TEST: Very strong tomato flavour, irritated some testers; firm consistency

EXPERT JUDGEMENT: Best MNS composition: low fat (5 %) with the highest proportion of carbohydrates in the test field (88 %). On the "Cologne List" of doping-free substances. Ideal for relatively high-intensity exercise with high sweat loss (e.g. hill climbs in summer).

The New Energize from PowerBar wins the category thanks to its good macronutrient combination and high carbohydrate content Best composition.

Squeezy Energy Super Bar

• Price per bar / per 100 g: 1,99 / 3,98 Euro >> available here
• Pack size: 50 grammes
• Carbohydrates (per 100 g): 47.5 grammes
• Fat (per 100 g): 2.3 grammes
• Energy (per 100 g): 349 kcal
• Flavours: Cola

TASTE AND PRACTICAL TEST: Subtle cola note; not too soft, not too firm

EXPERT JUDGEMENT: Second highest KH content in the test (87 %), therefore good MNS composition. Increased caffeine content (100 mg/100 g), low fat content (6 %). Ideal for intensive races, especially high-intensity race phases (sprint, uphill).

Xenofit carbohydrate bar

• Price per bar / per 100 g: 1,80 / 2,65 Euro >> available here
• Pack size: 68 grammes
• Carbohydrates (per 100 g): 66 grammes
• Fat (per 100 g): 5.7 grammes
• Energy (per 100 g): 358 kcal
• Flavours: Pineapple/carrotapricot, banana, chocolate/nut and others

TASTE AND PRACTICAL TEST: Slightly sweet but subtle pineapple flavour; slightly dry but pleasantly firm to the bite

EXPERT JUDGEMENT: Good MNS composition, low sugar and saturated fatty acids (15 %), relatively high CH content (76 %). Slightly higher protein content (12 %), low fibre (3.3 g/100 g). This makes it ideal for high-intensity sessions and competitions.