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A soft energy bar that you can also chew with cold fingers or one hand on the handlebars. The 55-gram bar consists mainly of dried fruit and oats and provides around 35 grams of carbohydrates. For cyclists, runners and walkers who prefer taking real food instead of just gels.
The dried fruit, 44 to 61 percent of the bar depending on the flavor, provides sugars. The oats also provide starch. With around 180 kcal per bar, that is a high carbohydrate density; many bars in this category stay around 20 to 30 grams. Each bar also contains vitamin B6. And the math is easy: one bar per hour covers the common recommendation of 30 grams of carbohydrates per hour for easy cycling or walking.
The rule of thumb: solid food in the first, easier part of your exercise, gels and sports drinks when the intensity increases. Chewing and digesting takes more effort as you go harder. An energy bar has an advantage that gels lack: it is solid food to chew on. Those aiming for 60 to 90 grams of carbohydrates per hour combine the bar with a gel or a bidon of sports drink.
Banana, Berry, Caramel, Coconut and Peanut are all five suitable for vegans. None of the bars has a chocolate coating, and that is intentional: nothing melts in your back pocket in the summer and the bar stays soft in the cold. Peanut is the outlier: 38 percent peanuts, 25 grams of carbohydrates and more protein and fat, more of a nut bar. Furthermore, the bar contains no palm oil and no artificial colors or preservatives. Also suitable to take outside of training: walkers, hikers and commuters do not need a refrigerator for it.
HIGH5 has been making sports nutrition for endurance athletes since 1994 and this energy bar has been part of the standard equipment for years, from enduro stages to pool expeditions. Simply put: fruit, oats and a wrapper around it.
More carbohydrates per bite than most bars in this category, at approximately 180 kcal. One bar per hour covers basic needs during low-intensity endurance exercise.
Easy to chew with one hand on the handlebars and in cold weather, and nothing melts in your back pocket in the summer. That's why it's been a staple bar in the peloton for years.
44 to 61 percent real fruit per bar, supplemented with oats for sustained energy. Without palm oil and without artificial colours or preservatives.
Banana, Berry, Caramel, Coconut and Peanut are all five suitable for vegans. Variety prevents flavour fatigue on long tours and multi-day events.
* Percentage van de referentie inname volgens Verordening (EU) Nr. 1169/2011.
** Reference intake unknown.
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One bar per hour is a logical baseline: that provides 35 grams of carbohydrates, enough for moderate endurance exercise up to about two hours. If your ride or run lasts longer, or the intensity increases, supplement with a gel or sports drink to 60-90 grams of carbohydrates per hour. More than two bars per hour is rarely done; chewing then takes too much attention.
A bar is solid food: it fills you up, releases energy more gradually, and is pleasant to eat during the first part of a long endurance activity. A gel is concentrated and immediate, useful during intensive moments or in the final phase when chewing becomes difficult. Most endurance athletes use both alongside each other rather than one or the other.
Both are possible. Before you start, the bar is a gentle source of carbohydrates that doesn't feel heavy on the stomach. During exercise, it works best in the first, calmer part; save gels for when you need to perform at your peak. The bar can also be eaten afterwards, but then a recovery product with protein makes more sense.
During low to moderate intensity exercise, the combination of fruit and oats is easily digestible for most athletes, especially if you drink water with it. Above 85 percent of your maximum heart rate, any solid food becomes more difficult to digest; in that case, opt for a gel or sports drink. Test the bar during training before using it in a competition, so you know how your stomach reacts.
Yes, all five flavors (Banana, Berry, Caramel, Coconut, and Peanut) are suitable for vegans. The base is dried fruit with oats, supplemented with maltodextrin, sunflower oil, and vitamin B6. Please note: the bars contain oats and may contain traces of milk, nuts, and peanuts; Peanut contains 38% peanuts.
The Peanut is more of a nut bar than a fruit bar: 38 percent peanuts, 25 grams of carbohydrates, 7 grams of protein, and 13 grams of fat per bar (255 kcal). The fruit flavors, on the other hand, provide 35 to 39 grams of carbohydrates and very little fat. Choose the fruit flavors for maximum energy per bite during exercise, and the Peanut if you want a more filling, savory snack.
