9 Delicious Energy Bars to Snack on Mid-Ride
These tasty picks will give you that extra boost to finish strong.
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When packing your pockets for the next ride, there’s one thing you know not to forget: food. And most of the time, it’s in the form of energy bars. They can be just what you need to rev your engine for the back half of a race, power up some monstrous hills, or pick up the speed during an interval.
But choosing a bar isn’t as simple as going with what tastes good and easily fits in your jersey pocket. Hunter Allen, a certified nutrition coach and founder of Peaks Coaching Group in Bedford, Virginia, says there’s one element that should drive your decision-making: how long you’ll be in the saddle.
If it’s a shorter ride—something less than three hours, he says—you want a snack with more carbohydrates and less protein. “That’s important because you need carbs to keep energy levels high, and you don’t want to gunk up your system with protein that could slow down your digestion,” he says. His suggestion: Aim for 20 to 30 grams of carbs, and only 3 to 5 grams of protein.
If the ride is more than three hours, you need to up your protein because you actually want your digestion to slow its roll, Allen says. That way, your body will use more fat for energy, instead of just carbs, which keeps your energy levels and blood sugar stable. For those rides, Allen suggests a bar that has 9 to 15 grams of protein. (More than that isn’t great for endurance events, he notes.)
Otherwise, when you check out the nutrition label, Allen suggests looking for iron (even a trace amount) since it’s a mineral that we sweat out during endurance activities and sugars, which should be less than half the total carbohydrates. What to skip? Creatine. “It’s great for weight-lifters because they’re doing very hard, short, intense lifts, but it’s not made for endurance athletes who are going for hours and hours.” He also says to steer clear of stimulants. “We don’t need that in our bars—if you want a burst of caffeine, that’s where a gel or double espresso is better,” he explains.
The rest is really up to your personal preferences and the intensity level of the ride. Some people, for example, prefer soft, chewy bars that force them to focus on each bite. Others want something with crunch that they can chew through quickly. To help you decide, we found the best of what’s out there right now, and they all fit under Allen’s nutrition guidelines.
We'd be remiss not to include one of the OGs of energy bars: CLIF Bars. With 21 flavors available (including four new Sweet & Salty combos), it's easy to find one you'll love no matter what you're craving that day. The inspiration for these bars came to the founder, Gary Erickson, during a grueling 175-mile ride, and with 9 to 10 grams of protein to help slow your digestive system, you'll want to reserve these for those long days in the saddle, too.
Thrive by GoMacro Ancient Seeds Superfood Nut Bar in Ginger Lemon, 12 Count For Sensitive Stomachs:
There’s nothing worse than being midway through a ride, knowing you need to take in fuel, but your stomach says no. That’s where GoMacro’s Ginger-Lemon Thrive Bar comes in. With 5 grams of protein and 20 grams of carbs, it’ll give you the nutrient boost you need for a shorter ride, and science shows that ginger can help soothe your stomach. Plus, the tart lemon flavor might be just what your palette needs to reset.
The beauty of energy chews is how small they are—there’s no fuss when you simply grab one, pop it in your mouth, and keep churning. These oat bites have the same convenience for when you want something that won’t spike your blood sugar quite so drastically. There are six flavors to choose from, though we’re partial to the Peanut Butter or Lemon Poppyseed options that squeak in just enough protein to fuel you during a shorter ride.
Let’s face it: Energy bars are a super convenient snack, even when you’re not riding. But many of them are packed with sugar, which isn’t exactly ideal when you’re sitting behind a desk all day. These Skratch bars live up to their name and really are good to eat anytime. The Ginger Miso and Pistachio Cherry flavors are some of the most unique combos out there, and the sugar count is so low (at a mere 4 to 6 grams) that you won’t feel a huge energy crash an hour after eating. Plus, each bar has enough carbs and protein to power through shorter rides, too.
RXBAR Bar, 12 Count For Clean Ingredients:
Every nutritionist will tell you that, ideally, the first things you see on an ingredients list on a nutrition label are whole foods. That’s not always the case with protein bars, but RX Bars are an exception. In fact, the brand is so proud of its ingredients, they list them directly on the front of the packaging, in large font, not hidden on the back in tiny letters. Save these bars for rides over three hours, as they pack in 12 grams of protein per bar.
Honey Stinger Cracker N' Nut Butter Snack Bar, 12-Pack For Something Sweet:
The brand is known for their organic energy chews, but Honey Stinger has shown they’re not a one-trick pony with these new snack bars. They come in two flavors—Peanut Butter & Milk Chocolate and Almond Butter & Dark Chocolate— ideal for those who have a sweet tooth on rides. With 4 to 5 grams of protein, 23 to 24 grams of carbs, and very little fiber, they’re the perfect snack for solid, sustained energy.
This Bar Saves Lives 4-Flavor Variety Pack, 8 Bars For a Snack That Gives Back:
Why shouldn't your mid-ride fuel make you feel good? If it's not clear from the name, This Bar Saves Lives has a mission to end childhood malnutrition. For every bar you buy (which meets Allen's nutritional requirements for short rides), the company gives food aid to a child in need. What's not to love about that?
With 12 grams of protein per bar coming from whole peanuts and almonds, KIND's new Protein Bars will help you power through your next long ride. They come in four flavors: Toasted Caramel Nut, Crunchy Peanut Butter, Double Dark Chocolate Nut, and White Chocolate Cinnamon Almond. Bonus for cyclists: They warm up a little when stashed in your pocket making the texture easier to eat on the go.
OK, we know, these aren’t a bar, but let's be honest: Sometimes you just can't handle chewing through yet another bar mid-ride. For those moments, there's waffles. These Untapped Maple Waffles function like bars—they’re portable, pocket-friendly, and give you a jolt of energy when you need it—and come in three flavors. They have a smidge more sugar than Allen suggests (11 grams of sugar with 20 grams of total carbs) and only 1 gram of protein, so use them when you need a quick boost of energy or when your palette demands something different.
Samantha Lefave is an experienced writer and editor covering fitness, health, and travel. She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World, Bicycling, Outside, Men's Health and Women's Health, Cosmopolitan, Glamour, and more.
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