Cycling energy gels, bars and drinks: choosing flavours and fuel

The best-tasting cycling fuel is something you can still eat or drink several hours into a ride. Sweetness, texture and concentration matter as much as the flavour name, and a product that tastes good at home may be less appealing when you are working hard. Start with a few individual portions before committing to a large box.

Gels, bars and drinks also do different jobs. A carbohydrate drink can contribute substantially to your food plan, while a low-calorie electrolyte tablet may provide very little fuel. Compare the carbohydrate per serving, the caffeine content and the mixing instructions before treating two products as alternatives.

Energy gels: start with texture

GU Original Energy Gel offers concentrated portions with roughly 21–23g of carbohydrate, depending on the flavour. Options such as chocolate or caramel suit a different preference from lighter fruit flavours. Check the individual packet for caffeine rather than assuming the whole range has the same formulation.

SiS GO Isotonic gels contain 22g of carbohydrate per sachet and are designed to be consumed without additional water alongside that sachet. That does not remove your need to drink during the ride or guarantee that a gel will agree with your stomach. Their more fluid format is worth comparing with a thicker gel before you decide which texture you prefer.

Whichever brand you choose, practise opening the packet and swallowing it during a safe, easy section of a training ride. Follow its serving instructions and put the wrapper back in a pocket. A familiar flavour is useful, but tolerating repeated portions is the more important test for a long event.

Bars and solid food for steadier riding

Clif-style oat bars offer something to chew and a change from gels. Their larger portions can be divided across a ride if the packaging allows you to carry the remainder cleanly. Check the label of the flavour you buy: a bar’s carbohydrate, fat, fibre and allergens can vary considerably within one range.

Nut-heavy snack bars and protein bars are not interchangeable with carbohydrate-focused sports bars. Products such as RXBAR or KIND may suit a snack stop, but their ingredients and texture can make them less convenient when your breathing is hard. Decide what role the bar has in the ride rather than buying on the word “energy”.

Ordinary food can also work. A banana or a simple sandwich may be appealing during an easier section, provided you can carry and eat it safely. If you prefer a compact fruit-based option, our Luchos energy blocks guide looks at ingredients and carbohydrate alongside the practical differences from gels.

Drinks: distinguish carbohydrate from electrolytes

Skratch Labs Sport Hydration Drink Mix combines carbohydrate and electrolytes. HIGH5 Energy Drink is another carbohydrate-containing option, using a glucose-source and fructose blend. Compare the label for the actual serving you will mix; the amount of powder and bottle size determine how much fuel each bottle supplies.

Nuun Sport is primarily an electrolyte option, with the current listed serving providing 4g of carbohydrate. It should not be counted as equivalent to a carbohydrate-rich sports drink. Electrolytes also do not guarantee prevention of cramp, which can have several contributing factors.

Flavour fatigue can become a problem if every bottle and gel is intensely sweet. Try a manageable combination of flavours and consider how it tastes at the temperature you will actually drink it. Avoid making a bottle arbitrarily stronger than the instructions just to reduce the number of gels you carry.

Build a plan you can repeat

For endurance exercise lasting around one to two-and-a-half hours, 30–60g of carbohydrate per hour is a common guide; longer demanding efforts may benefit from up to 90g per hour when practised and tolerated. Those figures are not a requirement for every easy ride. Higher intakes need rehearsal, appropriate products and attention to stomach comfort.

Count food and drink together. For example, two 22g gels plus a bottle containing 30g of carbohydrate add up to 74g, not 44g. The beginner’s guide to fuelling rides explains how to match intake to the session.

For long sportive preparation, test the combination on progressively longer rides. Note what you consumed, how it tasted late in the ride and whether it was easy to carry. Buy more of the combination you can use consistently, rather than selecting a winner from flavour descriptions alone.