Energy bars and gels are the most commonly consumed supplements by mountain bike and road bike cyclists. Both formats provide a quick energy boost, essential during demanding training sessions or long-duration competitions. However, the eternal question arises: is it better to choose bars or gels when preparing the jersey pockets before a ride?
Mountain bike cyclists, accustomed to longer routes and uneven terrain, tend to prefer energy bars due to their higher fiber and protein content, ideal for maintaining a steady energy level. In contrast, road cyclists, where speed and efficiency are key, often choose energy gels for their quick absorption and easy digestion.
The debate between gel supporters and bar defenders remains open. If you are looking for the most suitable supplement to improve your performance in any discipline, here we explain when it is better to use each one and how to get the most out of them on your bike rides.
Gels: advantages, disadvantages and when to take them
Gels created for cycling contain a valuable supply of carbohydrates (between 20 grams and 30 grams per unit) in a semi-liquid format. Their composition is mainly based on glucose, maltodextrin, and fructose. According to trainer and sports nutrition expert Chema Arguedas, the first two ingredients are absorbed more quickly by the body, while the second provides energy in a more sustained way. Therefore, it is advisable that before purchasing the product you check the gel's composition on the packaging. A gel with more glucose is recommended for short, more explosive efforts. Whereas one with more fructose is better taken for longer or more sustained rides or training sessions.
Advantages of gels
Below we mention three of the main advantages that gels offer over bars, to help us choose this supplementation format when we go out cycling:
They generate energy more quickly
Their composition and texture make their intake, digestion, and assimilation by the body faster. The energy supply from the moment it is ingested is quicker.
A convenient and quick format to take
Taking gels can be more practical than a bar at moments of maximum effort, or when riding under tension within a peloton.
They contain stimulating ingredients
Some gels for cyclists available on the market can also contain basic stimulants, such as caffeine or guarana, which provide extra energy. They may also contain amino acids and vitamins, which are essential for muscle recovery and delaying the onset of fatigue.
Disadvantages of gels
When listing the disadvantages of gels as a supplement in carrera compared to bars, their detractors usually highlight the following drawbacks:
Their effect lasts less time
The carbohydrates in gels are absorbed more quickly by our body, but they also run out faster. That is why they should be used to obtain energy for short, explosive efforts: climbing a hard and short pass, a series of short hills, or a sprint.
They can cause intolerances
There are many cyclists who do not tolerate gels and they cause indigestion. Or, directly, no effect at all. This may be due to a specific intolerance, which is less common, or to not taking them when you should. Taking gels requires developing a habit over several rides or training sessions. It is not advisable to take them for the first time on key days such as rides or races, because your body will not yet be used to them and their effect may be null or cause some digestive problem.
Bars: advantages, disadvantages, and when to take them
Unlike gels, energy bars have a solid format, so you will need to chew them before they reach your stomach. Therefore, both their ingestion and digestion are slower, as is their absorption by the body. Generally, bars are made of cereals, puffed rice, sugar, dried fruit, or cocoa. All of these are foods rich in carbohydrates. We recommend using the bars specifically indicated for high-intensity sports, which are sold in bike shops or sports nutrition stores. Not the generic ones usually sold in supermarkets. The carbohydrate content of the latter will always be below the recommended amount per hour of effort, which is 30 grams.
Advantages of energy bars
These are the main advantages that bars offer as a sports supplementation format when we go cycling:
Sustained energy supply
As they are in solid form, their digestion will take longer and, therefore, their absorption will be somewhat slower than gels. Bars are recommended for longer and less explosive rides or training sessions. Their energy supply lasts longer and is more sustained over time.
Better taste
As they are made from a wide variety of solid foods (cereals, fruit, chocolate), their taste is more appealing and they usually cause fewer intolerances than gels.
Disadvantages of energy bars
Detractors of energy bars highlight the following disadvantages compared to gels:
More uncomfortable intake
Eating bars in the middle of a peloton or during a very steep climb is more uncomfortable and can even be dangerous. Especially because you'll need to use one hand to eat them, instead of keeping it on the handlebars. It's better to eat them on flat sections or when riding at a more relaxed pace.
They take longer to take effect
Since it is a solid food, the energy will take longer to be processed by the body and will reach the muscles and joints later. That's why it's recommended to eat the first one an hour before starting the workout, to feel its benefits at the right moment.
In general, it is recommended to take an energy gel or bar for every hour of training or riding, accompanied by water.
Gels or bars: which is better?
In terms of energy supply, there is no difference between taking a gel or a bar. The amount of fast-absorbing carbohydrates is the same or similar. The differences between one or the other will come from the way they are consumed and the slow or fast absorption of their nutrients. That's why gels are more recommended for higher intensity rides. Or for moments when it's harder to refuel, like in a peloton or during a climb or descent. On the other hand, we recommend taking bars for long-distance routes or those at a more steady pace. Their nutrient supply will last longer. And they can also be eaten more easily on these types of rides. However, most sports nutrition experts advise combining them in the same training session to take advantage of all their benefits and nuances. For example, you can start by eating a bar right before training and continue with a gel when you reach the most challenging sections of the route. Or just before doing an interval. It will all depend on your needs, the cycling discipline you practice, or the type of route.