An RD Picks the very best Bars To Keep Fit Fueling

 

BEST GYM IN PANJIM? FITNESS BAR #RAISETHEBAR

Video taken from the channel: Chris Varela


 

How To Make Energy Bars GCN’s Food For Cycling

Video taken from the channel: Global Cycling Network


 

Best 32 Dip bar Exercises to build muscle

Video taken from the channel: rocky fitness


 

How to Master Post-Workout Fueling?

Video taken from the channel: The Run Experience


 

ALANI NUTRITION REVIEW | NEW MUNCHIES PROTEIN BAR | ENERGY DRINKS, PRE WORKOUT, PROTEIN BARS/POWDER

Video taken from the channel: Felicia Keathley


 

How To Fuel For A Long Bike Ride | Cycling Nutrition Tips

Video taken from the channel: Global Cycling Network


 

How To Fuel For Cycling | Bike Ride Nutrition Explained

Video taken from the channel: Global Cycling Network


 

Fact Check: Protein Bars and Shakes Fuel Workouts

Video taken from the channel: Carilion Clinic


 

Best 32 Dip bar Exercises to build muscle

Video taken from the channel: rocky fitness


 

BEST GYM IN PANJIM? FITNESS BAR #RAISETHEBAR

Video taken from the channel: Chris Varela


 

How To Make Energy Bars GCN’s Food For Cycling

Video taken from the channel: Global Cycling Network


 

How to Master Post-Workout Fueling?

Video taken from the channel: The Run Experience


 

How To Fuel For A Long Bike Ride | Cycling Nutrition Tips

Video taken from the channel: Global Cycling Network


 

How To Fuel For Cycling | Bike Ride Nutrition Explained

Video taken from the channel: Global Cycling Network


An RD Picks the Best Bars For Fitness Fueling. by Lori Nedescu, MS RD CSSD. October 5, 2018. No Comments. Share it: Fitness buffs love bars — granola bars, protein bars, energy bars, snack bars and meal-replacement bars are all frequently consumed by on-the-move athletes. About 99% of the reason is due to their portable, no-fuss ability to.

Fuel Up. R bars are definitely one of my top picks for pre-workout snacks. Forget the delicious flavors that make you think you’re eating a cookie; if you want to get sciencey, the balance of carbs, proteins, and natural sugars from the fruits and nuts provide sustained energy for any activity. The Best Energy Bar 1 KIND Energy Bars, Dark Chocolate Nuts & Sea Salt The Dark Chocolate, Nuts and Sea Salt from KIND is a delicious combination of mixed nuts, dark chocolate, honey, glucose syrup and more and provides you 200 calories to call upon during your upcoming workout. To help you snack smart, we asked two registered dietitians which bars have their seals of approval.

Take a peek at their picks below—and as always, read nutrition labels. The Best Snack Bars Preand Post-Workout Health Warrior Chia Bars “With chia seeds as the main ingredient, these bars are packed with omega-3 fats, protein, and fiber. A proprietary mixture of steel and iron affords this bar impressive stability, while the EVA foam exterior provides a comfortable grip.

Bar is 51.25 inches long and available in 5-, 8-, 10-, 12-, 15-, and 20-pound variants. A solid addition to any home gym or fitness class. Choose from 6 color choices. The best part about these energy bars, however, is that you don’t have to mix, shake or prepare anything—just unwrap them and enjoy! With all the selections out there, we know how difficult it is to narrow down the best energy bars—so we did it for you!!

Take a look at our list of the top 10 best energy bars!In independent laboratory tests, some bars did not stand up to the claims listed on the label. Let the buyer beware!

Our Picks for the Best Energy Bars. Instead of hopping from bar to bar, use these general guidelines to help you find the one that works for you: Look for bars with fewer than 5 grams of fat; Aim for 3 to 5 grams of fiber. Looking for some fresh options for the best energy bars? Our outdoor athletes have put over 50 different bars to the test in the past 8 years, and share 13 of our 2020 favorites below.

We’ve run blind taste and texture tests to tell which bars people prefer over the others, and also graded them. April 2017 Issue. Fueling for Fitness: Ingredients That Boost Performance By Jenna A. Bell, PhD, RD Today’s Dietitian Vol. 19, No. 4, P. 12.

Given the demands of vigorous exercise and the impact a few improvements in speed or strength can have on athletic performance, individuals who are physically fit pay close attention to the ingredients in sports nutrition products. Our Picks of 10 Best Curl Bars Review: 1. CAP Barbell Olympic Super Curl Bar, Chrome, Black – Top 3; 2. Titan 47″ Fitness EZ Curl Bar – Top 3; 3. Marcy Solid Steel Olympic Curl Bar SOC-49; 4. XMark Olympic EZ Curl Bar SOC-49; 5. Body-Solid 47-Inch EZ Curl Olympic Bar OB47B; 6. Yaheetech Barbell Weight Set – Olympic Curl Bar; 7.

List of related literature:

Gold’s Gym, 24­Hour Fitness, Bally Total Fitness, LA Fitness, and Curves are some of the most popular for­profit fitness facilities with a national presence.

“Encyclopedia of Sports Management and Marketing” by Linda E. Swayne, Mark Dodds
from Encyclopedia of Sports Management and Marketing
by Linda E. Swayne, Mark Dodds
SAGE Publications, 2011

When I’m exercising, I love Grab The Gold bars, which are made by a small company near my home in Tennessee (www.grabthegold.com and taste like a touch of heaven to me.

“The Lose Your Belly Diet: Change Your Gut, Change Your Life” by Travis Stork, M.D.
from The Lose Your Belly Diet: Change Your Gut, Change Your Life
by Travis Stork, M.D.
Bird Street Books, 2016

The longer you’re on the bike, the more you’ll crave something different, and these bars fit the bill perfectly.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

We have a variety of bars at Glute Lab, and some of my clients prefer the feel of a particular bar over the others.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Energy bars have been a dietary mainstay of many climbers since PowerBar hit the scene back in the late 1980s.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

(Most energy bars have high caloric density—and don’t taste all that great.)

“Entrepreneurship: An Innovator's Guide to Startups and Corporate Ventures” by Marc H. Meyer, Frederick G. Crane
from Entrepreneurship: An Innovator’s Guide to Startups and Corporate Ventures
by Marc H. Meyer, Frederick G. Crane
SAGE Publications, 2010

IHRSA initially brought together representatives of ACSM, NSCA, the American Council on Exercise (ACE), the Aerobic and Fitness Association of America (AFAA), and the Cooper Institute, to be joined later by other similar groups, to make recommendations to improve the delivery of such services to the public.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Bars play an important role in the workout regimen.

“Applied Marketing: Connecting Classrooms to Careers” by Daniel Padgett, Andrew Loos
from Applied Marketing: Connecting Classrooms to Careers
by Daniel Padgett, Andrew Loos
Wiley, 2019

Smaller, Specialty Bars.

“The Bar and Beverage Book” by Costas Katsigris, Chris Thomas
from The Bar and Beverage Book
by Costas Katsigris, Chris Thomas
Wiley, 2012

With these considerations in mind, a choice may be made for either the No. 5 bars at 12.5-in.

“Simplified Engineering for Architects and Builders” by James Ambrose, Patrick Tripeny
from Simplified Engineering for Architects and Builders
by James Ambrose, Patrick Tripeny
Wiley, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Doing a 250K ride tomorrow and even though I knew all of this already it is nice to have a quick vid to ensure you didn’t forget any crucial bit of fueling.

  • So, I was going to leave a comment about how you guys have done a ton of videos on this subject already. But I think you actually worked some new information in there, so well done on that.

    You should explain what “low GI” foods are though.

  • Panadol has potentially serious renal and liver complications even if only taken slightly above recommended dosage and duration. Not sure if Mark meant ibuprofen could be damaging if taken as a once only or repeated frequency.
    Performing any activity while under the effect of antiinflammatory or painkillers will take away the safe limitation that pain gives the body. In other words, you could be damaging your body without knowing.
    Great vid. Privileged info. R3gards

  • Can we get a video on how you guys package and consume your home made bars during rides? Or if anyone can give suggestions that would be great as well ����

  • All those grains… I don’t know how people can eat them, porridge, oats…even rice. I am burning fat for fuel and I eat my main fueling meal one night before the ride. If absolutely necessary I get carbs from broccoli, asparagus, cauliflower, cucumbers…if I get depleted on the road, some fruits or chocolate, but that would not be necessary for endurance, only for fast explosive cycling. I should add that many times when people feel hungry and tired it’s just a lack of electrolytes: natural mine salt, magnesium and potassium in water, made when necessary on the spot, that’s all.

  • And what if you want to loose some weight? So much carbs are easily going to make you gain weight eventually. What are your suggestions for loosing weight?

  • I think you guys are staying behind on modern nutrition. You begin saying that carbs and fat are both fuel for the body but you only focus on eating carbs during every type of ride (even on a 1 hour ride). What about the +10,000 calories of fat constantly stored in our body? No suggestions about how to use it and become a more efficient rider? Stop embracing insuline resistance and metabollic syndrome in people that want to cycle and become healthy people.

  • I did a century ride yesterday. I only had water and two granola bars. Lots of hills and gravel roads. Did fine till the last 20. If I can do that on very little I can only imagine how well with food every 20 mins.

  • Try doing a video about keto you don’t always need carbs… I generally don’t eat on like 4-5 hour rides but if do it’s usually protein

  • Well, just knocked up a batch with olive oil (good…er..well expensive anyway, olive oil) and honey. Just waiting for it to cool, then I’ll chop it up, wrap it in something and then wait like a good little lad till I’m off out on the bike tomorrow before giving a bash. (Honest!)

    Smells fantastic just out of the oven!!

    You know, maybe I should just try a bit in case it doesn’t taste nice? Waddya think?

  • Hey GCN, how about a show on post ride procedures. Protein shake and stretching are musts but what else should we doing? I clean the bike and if necessary wash the merino as well. But what am I missing

  • Crikey! How stodgy was that bowl of porridge and the portion size! Wouldn’t need to worry about my energy levels after eating that as the windy pops would keep me moving ��

  • What about avoiding Hyperthermia?
    On a recent ride, it was very hot. I became Hyperthermic and passed out.
    I was told that I had a temp of 103-deg F.
    I wasn’t injured badly with the exception of a concussion and some memory-loss.

    How can I prevent this from happening again?
    I love your channel. Keep up the great work!

  • 2:33 come off it eating one of those sports bars every 30mins would leave you very full, very poor and probably feeling quite sick.

  • peace and love from East Harlem NYC and this video was indeed purposely for me to watch. I will order me one and a some gym rings and bands…

  • A good tip for packeted bars is to cut them open neatly and slice them then repack. They’ll stay put back in the pack and it means when you fetch them whilst riding your not riping packets open then biting bits off. Well I find that a bit of a faff anyway. Don’t try this with gels though ��

  • I’ve watched this video like 5 times today…I’m getting into cycling and is helpful to staying healthy…did 12mi today and I felt a little tired, did a lot of mtb before

  • hmmm, some athletes are switching to a high fat diet and having more endurance, after some adaptation time, im no expert in any way everyone should do your research. Carb loading will be really bad in the long run, i guess Mark Sisson and Dr. Stephen Phinney have some words on the topic.

  • My name is Elisha Mateka,a Kenyan youth.I like the new way to treat myself before and aftery rides… Though I need a road bike to help me reach my dream..Kindly support me to reach my dre in cycling career.

  • I really want to try the munchies bars and protein powder. I also want to try the pump!!! Congrats on the new title with Alani I love everything I’ve tried ��������������������

  • I use Maurten on my lsd training and 1/2 & full triatlons.
    Works great only have to remember to drink. And it’s easy on the stomach.

  • @GCN It would be really cool if you could share a sample menu of specific items to eat before/during a long ride. This is all useful info but getting specific items helps remove any uncertainty in the details. Love your advice in this stuff!

  • I use Maurten on my lsd training and 1/2 & full triatlons.
    Works great only have to remember to drink. And it’s easy on the stomach.

  • Instead of buying sachets to make your bidon fluids you can mix 1/3 (organic) apple juice with 2/3 water. This mix will be easily absorbed in your body and has the same effect.

  • Some of these exercises are progressions to harder exercises especially the beginner level. As you get stronger, you should try the harder exercises. Please make sure to subscribe if you are new to this channel. You can also check me on Instagram @Orocky fitness

  • Legit question, but how do you pack them into your jersey pockets?
    Zip lock bags?
    Any convenient method where I can just tear the packaging off when I’m spinning one handed?
    Or do I have to stop and feed when feeding with homemade bars like this?

  • Hey GCN, how about a show on post ride procedures. Protein shake and stretching are musts but what else should we doing? I clean the bike and if necessary wash the merino as well. But what am I missing

  • What would you consider a long ride? would that be like anything over 50 miles and a medium ride being 25-45 miles? short ride being 15 miles and less? I’m asking because i just did a 40 mile ride and cramped badly at 38 miles couldn’t finish the 40 b/c of it. I ate but I’m still trying to figure the drinks out I need more than gatorade so if you all can do a video speaking about the electrolytes used that are best etc. Thanks,

  • That or just train your body to use your stored body fat. Nothing like being able to go on a 150 k ride with just a coffee for breakfast (plus electrolyte bottle). Obviously not for race day!

  • I am confused. If you are going for a long ride wouldn’t you want to delay the absorption of carbs into your system? Especially true if you had a higher than normal carb meal the night before. Your glycogen stores, which isn’t very much, should still be overloaded from the night before and available to burn for the first couple of hours if you are riding at a moderate rate. For all the carbs that are being discussed intaking in this video, you will need to drink one ounce of water per gram of carbs.
    I guess the steak and egg meal I had the night before my first century wasn’t a good thing and then having a bunch of cooked bacon in my pockets during the ride didn’t help. I do admit I did feel like I was starting to bunk at about 97 miles into the ride, but grabbed my last slice of bacon and had no problem finishing the last 10 miles of the ride (yes, 107 miles for an advertised 100-mile ride). Okay, I wasn’t going for any world speed records and it did take me about 6:30 hrs of riding time to finish. I will admit I did put a Lifesaver between my cheek and gums for the long hill that was part of the ride, so I guess I didn’t do the ride without any added sugar.

  • The way he said “science” reminded me of the Ali G Show. And what followed was not that far from it either. Firstly, the 500 g of glucose/ glycogen is rather arbitrary. The rate it is burned at depends on many factors, counting minutes is close to useless. And then there is such a thing called gluconeogenesis. This video should have been headlined “for entertainment purposes only”.

  • Almost a half a pound of brown sugar., but “the peanut butter is good quality stuff with no sugar in it”.. we don’t want that stuff in our peanut butter.. lol

  • Guess everybody body is different. This week received my blood results and my triglycerides came at 250 (150 is normal). Doctor told me to cut all carbs/sugar for now. I’m on my second day and I’m withdrawal. Feel awful, guess that’s what addiction to sugar does to some.

  • Nothing if it’s a ride/race less than an hour. Pre ride is the focus for that. If the ride is two hours, then I usually do two gels (100 cals each) at 45 and 90 minutes. If it’s 3 hours or longer than I need solid food with fat, preferably something salty/savory. Regardless of the length, he best thing I can do is to eat a normal meal close to before I ride, assuming adequate digestion time.

  • Can we get a video on how you guys package and consume your home made bars during rides? Or if anyone can give suggestions that would be great as well ����

  • Just finished the bars and waiting for them to cool off!! Thanks Si!! I replaced sunflower with coconut oil! Next time i will try to replace sugar with sweetener and golden syrup with honey!!! They taste SERIOUSLY GOOD ��

  • The most basic thing to understand is that digestion requires blood flow to the digestion system, stomach and intestines. This is why if you eat too much solid food before racing up hills, or stop for too large a meal mid-ride, once you are riding in your 80%+ max heart rate zone, all your blood goes to your legs and supporting cardio-vascular system and your digestion slows or stops. This results in the food in your stomach, still being digested by the stomach acids with no place to go and this is why riders get nauseous and have that bloated feeling. It’s all about learning not just what to eat, but when to eat.

  • I made this mistake of eating too much. Order a chip barn on a hilly ride near Sheffield and had to ride home with a heavy meal in my stomach… was not popular that day ��

  • A bit too much on the sponsored content guys. You can do long rides (+4h +100km) on low heart rate solely on burning fat. Plain water in your bottles, regular 3 meals a day. Bring a banana as a snack. No post-ride shake needed. Yes, during high intensity rides on a high heart rate (sugar / carbs burning) you will need some fuel. But the volumes you are mentions are a bit crazy. 1 sports bar every 30min? We’re not pro’s riding Paris Roubaix. Slow down on the promo talk. 😉

  • These are blumming delish!!! ����
    As others have said, the oil measures aren’t correct, but even so these turned out a treat and so much better than shop bought!! Cheers Simon ������

  • Why did you not talk about becoming fat adapted and hence on shorter rides riding fasted and on longer rides using less carbs so you train your body to burn fat more efficiently. There is plenty of “science” to support this and a number of pros train in some form of this,: such as Froome, Bardet and others. Of course when racing one will need more carbs due to the speed involved so the phrase train low race higher with regards to carbs. Also, LCHF does not mean no carbs just much lower than most and relying on good ones when you do ingest them. Keep in mind most of what is out out there as “science” are studys done and supported by companies who have a stake in the huge carb energy market. As a testimony I rode a sub 5 hour, sure not a race but not slow, century and only consumed a single UCAN Bar and some of a low carb drink with electrolytes. Sure this is me but this can be done. Again, one should see training a different from racing or those times you may want to go faster. Bottom line the “sciene” is not settled as often put forth and there is room for something other than plates of pasta and bread with avoidance of good fats. Does all this happen over night no but it is well worth it and I can tell you many that have been high carb guys will tell you as you age you need to cut carbs to avoid weight gain and this is from some that would still say when younger you need to carb up.

    OK, I am off my soap box just like to see the options put out there instead of the steady stream of carb up being the only way. Let me add I am not a carbaphobe as that is why I am LCHF and not Keto as I have found I need more carbs than Keto supplies but my 100-150 grams of carbs a day is far less than most take in.

  • Just finished the bars and waiting for them to cool off!! Thanks Si!! I replaced sunflower with coconut oil! Next time i will try to replace sugar with sweetener and golden syrup with honey!!! They taste SERIOUSLY GOOD ��

  • Awesome video! Do you recommend breaking up ones routine through the week? Push movements day 1, Pull movements day 2, etc for maximum strength? Thanks!

  • Nothing if it’s a ride/race less than an hour. Pre ride is the focus for that. If the ride is two hours, then I usually do two gels (100 cals each) at 45 and 90 minutes. If it’s 3 hours or longer than I need solid food with fat, preferably something salty/savory. Regardless of the length, he best thing I can do is to eat a normal meal close to before I ride, assuming adequate digestion time.

  • If you are doing long steady ride than you must eat fat from all sorts of food sources…it*s 101 from phisiology.Body is using fat for energy if you ride easy tempo ride.

  • I used site http://www.verywellfit.com to calculate the carbs etc. Here you go:

    Nutrition Facts
    Servings: 12
    Amount per serving
    Calories 283
    % Daily Value*
    Total Fat 14.5g 19%
    Saturated Fat 1.6g 8%
    Cholesterol 0mg 0%
    Sodium 19mg 1%
    Total Carbohydrate 36.3g 13%
    Dietary Fiber 3g 11%
    Total Sugars 20.2g
    Protein 4.2g
    Vitamin D 0mcg 0%
    Calcium 55mg 4%
    Iron 2mg 9%
    Potassium 166mg 4%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

  • Of course hydration is essential, but if you’re wanting to lose weight you basically just wanna take on the minimum amount of food that will
    stop you from bonking. I don’t eat anything during rides of less than 3 hours. If i was in a sportive / race wanting to do my absolute best then
    i would take on carbs at a steady rate, as described in the video, to keep performance optimal. But i reckon maybe a lot of people go out for a
    couple of hours on the bike, burn 1000 calories, eat 950 calories, and wonder why they’re not losing more weight

  • You’re in china�� haha, filming a cool video like this……where are those curious old people�� They’ll stand behind and watching you all day ������,
    老家伙有时候很烦的����

  • Where is the meat?! How are you going to keep muscle healthy and ready-to-go if you’re not eating muscle? This seems like very old and outdated information. Eating low-carb and being able to access body fat for energy makes way more sense. that’s why you hold fat on your body, it’s fuel! That way you don’t need to carry loads of carby food with you, you can pack dense nutrition into a small pack and you’re flying.

  • By my experience, when you use drinks made from carbohydrate powder, only use half the amount recommended on the package (so, one pouch per two bottles). The recommended concentration is mostly too sweet and feels kind of sticky, especially when in hot weather and your drink “loses its cool”.

  • If your tiny cyclist hands can’t mix or cut, just call you swimming buddy arms trained for strokes will do the job. Wait….or learn how to use your legs in kitchen)

  • awesome!!! i just doubled everything to make my oven plate full and i used a powerful food processor for convenient mixing and skipped the cooker.

  • I’d love to try the munchies protein powder and fit snacks…even the chocolate cake fit snacks if I can ever get them before sold out �� You’re influence is strong girl! Lol ��

  • Haha! More proof that I am a freak. I take two bottles and a cliff bar on my 100k rides (2-3 per week on average) and often come home with a full bottle and an untouched cliff bar. A few years back I did the Banff Gran Fondo and drank one bottle while setting a bunch of PRs. Any other camels out there?

  • As a 61 year old who has just got back in the saddle I found this to be very informative and a useful place to start. Have been doing some short rides in recent months, 40-50kms a session, and found my leg recovery was an issue. I started to follow a nutrition plan similar to this and am finding it helps tremendously. Was good to hear similar advice from you guys. Thanks…from yet another MAMIL ������‍♂️

  • I’ve been following you on your journey for so long now! I aspire to be as good of a mom as you are! Super inspired by your journey and everything you stand for! I love alani products. I would love to try the new munchi bars and more of the pre workouts. I’m starting my journey and I am so excited! ����

  • I made this mistake of eating too much. Order a chip barn on a hilly ride near Sheffield and had to ride home with a heavy meal in my stomach… was not popular that day ��

  • You can play around with the recipe alot, it doesn’t really matter. Just remember to press it down really hard, especially if you have less sugar, and let it cool properly.

  • Here’s the problem with foods like this. You end up eating them as cookies instead of using them as an energy supplement during a sporting activity!! Caveat emptor!! They look da,n good though I must admit.

  • Hi Guys.
    In Australia the word ‘Bonking’ means something quite different! A rather more enjoyable experience than running out of energy.

  • Depends on temperature for the day. 75 miler on a 70-degree day is 3 bottles of EAS (1 scoop each). 100+ milers is 1 bag sport beans per hour with a few pretzel nibs. 80+ degrees is 2 scoops EAS per bottle (for me)

  • Panadol has potentially serious renal and liver complications even if only taken slightly above recommended dosage and duration. Not sure if Mark meant ibuprofen could be damaging if taken as a once only or repeated frequency.
    Performing any activity while under the effect of antiinflammatory or painkillers will take away the safe limitation that pain gives the body. In other words, you could be damaging your body without knowing.
    Great vid. Privileged info. R3gards

  • @GCN I made these and they are, as he says, “bloody good”. I recommend buying some small re-usable containers and cutting these to size, you can fit 2 per small container, then storing them in your jersey during your ride. I originally tried single-use plastic wrap but, since this recipe is so oily, it leaks everywhere and gets super messy. On that note, I’d also recommend not using the 3/4 cup of oil per the recipe, but more like 1/2 cup (or maybe even a smidge less). Will be making these again cheers!

  • @GCN I made these and they are, as he says, “bloody good”. I recommend buying some small re-usable containers and cutting these to size, you can fit 2 per small container, then storing them in your jersey during your ride. I originally tried single-use plastic wrap but, since this recipe is so oily, it leaks everywhere and gets super messy. On that note, I’d also recommend not using the 3/4 cup of oil per the recipe, but more like 1/2 cup (or maybe even a smidge less). Will be making these again cheers!

  • If you are doing long steady ride than you must eat fat from all sorts of food sources…it*s 101 from phisiology.Body is using fat for energy if you ride easy tempo ride.

  • Thanks for the great video! I’m on my third batch and have just made a batch with the following substitutions and it tasted great: canned pumpkin for half of the oil, walnuts instead of almonds, molasses instead of golden syrup, and added 1/4 teaspoon of pumpkin pie spice. Next I’m going to use maple syrup, yummmmm.

  • I’ve watched this video like 5 times today…I’m getting into cycling and is helpful to staying healthy…did 12mi today and I felt a little tired, did a lot of mtb before

  • I’m rather “flabby” so dieting while running is totally exhausting, but saving calories for that post-run, refuel is a HOTLY anticipated moment of my overall experience! Burn Baby Burn!

  • I would prefer a completely liquid calorie consumption plan on a long ride. Is there such a thing that is easy on the stomach and flows easily enough out of the water bottle? So far, the most calories I’ve had in my water bottles is Gatorade. I don’t think I could drink enough Gatorade to supply enough calories, and I don’t want to. I drink it because it comes in powder form, has sugar, and it’s cheap. I don’t like it.

  • Instead of buying sachets to make your bidon fluids you can mix 1/3 (organic) apple juice with 2/3 water. This mix will be easily absorbed in your body and has the same effect.

  • I used site http://www.verywellfit.com to calculate the carbs etc. Here you go:

    Nutrition Facts
    Servings: 12
    Amount per serving
    Calories 283
    % Daily Value*
    Total Fat 14.5g 19%
    Saturated Fat 1.6g 8%
    Cholesterol 0mg 0%
    Sodium 19mg 1%
    Total Carbohydrate 36.3g 13%
    Dietary Fiber 3g 11%
    Total Sugars 20.2g
    Protein 4.2g
    Vitamin D 0mcg 0%
    Calcium 55mg 4%
    Iron 2mg 9%
    Potassium 166mg 4%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

  • Great video, milk is also a great recovery drink having the right balance of carbohydrates and protein (3:1) that’s in sports recovery drinks.

  • Great review…..I went to check which drinks I had left when you finished. �� Based on your review…Can’t wait to get the Space Case and the Munchie bars!��

  • I really don’t like eating on a bike ride. I prefer splitting the ride, making a break shortly after the half way.. That may sound casual, but it keeps me at it. Water and minerals plus some calories are essentials, no question.

  • @GlobalCyclingNetwork On your medium to long rides, when do you drink your electrolyte drink? Do you drink it first before your second water bottle? Do you switch between the two bottles during? Do you drink the electrolyte drink towards the end of the ride? Or does it even matter?

  • In very hot areas, just water is not enough for me on rides over two or three hours. Some fuel/electrolyte drinks cause me to cramp. Just water is not enough. Fig bars and bananas get very old after 3 hours. I try to find real food that is easy to digest.

  • If it’s for a LONG ride, surely your lovely British Fry-Up with loads of lovely fats (i.e. not cooked in veg oil) and its heaps of calories would be great for the long haul no? (well…I’m ‘asking’ but I’ve done it plenty of times and works fine for me…solo spins or grand fondos, but I suppose everyone is different so). Ye can always have some Spelt Bread with it if ye wanna add in some carbs I suppose, but pack on that butter! Also I thought I read somewhere the night-before’s “carb loading” theory was shown not to actually work? (must look for that link if I’ve time…)

  • How about a video on on low carb, high fat diet and how it fits with cycling and if there are any pros or presenters that use this successfully

  • No offense but Hannah Grant’s version of energy bars that she made in your other videos are much better, either nutrients wise and for taste, so much garbage in these ones

  • I swear every time I see one of these long ride video tips the amount of time of when you should be eating changes. First it was 40 min, then 30 and now 20, next is 10?

  • I love seeing you guys relationship! ♥️ I would love to try the munchies bar and the energy drinks. I just gave birth and I have a 17 month old and helping my 9 year old with virtual school..so I need ALL the energy I can get lol. ������

  • I loved this video!!! I’ve been debating between chocolate and chocolate peanut butter brownie and pretty sure this video just sold me!!! I’ll be trying out chocolate eventually ������

  • I’m definitely going to try these! I got the chocolate ones last launch with your code �� Do you know what the net carbs are on the new flavour of bars?? Thank you!!

  • Of course hydration is essential, but if you’re wanting to lose weight you basically just wanna take on the minimum amount of food that will
    stop you from bonking. I don’t eat anything during rides of less than 3 hours. If i was in a sportive / race wanting to do my absolute best then
    i would take on carbs at a steady rate, as described in the video, to keep performance optimal. But i reckon maybe a lot of people go out for a
    couple of hours on the bike, burn 1000 calories, eat 950 calories, and wonder why they’re not losing more weight

  • A good tip for packeted bars is to cut them open neatly and slice them then repack. They’ll stay put back in the pack and it means when you fetch them whilst riding your not riping packets open then biting bits off. Well I find that a bit of a faff anyway. Don’t try this with gels though ��

  • If you keep it in the oven at more then 40 degree centigrade are you destroying almost all vitamins and nutrition elements of each single component?

  • You’re in china�� haha, filming a cool video like this……where are those curious old people�� They’ll stand behind and watching you all day ������,
    老家伙有时候很烦的����

  • For those of you asking about keto and fat adapted, the reason why there’s little mention of that topic is because people like to be fast and put down power…not ride slow sportifs and gran fondos all day long

  • Suddenly i will go for a ride to another city…….i dont know how much KM will be……But they say are 3 hours with normal pedaling is just road………….My first 70KM on 1 ride i feel like i was going go die, no energy, no legs, but i think after that i eat a lot and after i feel less tired………………………i think its all part of what u eat………Seriously a Chips, Gatorade, Powerade, candyes can make you feel better………………….

  • Munchies bar/protein for sure!!! I also want to try some of the energy drinks bc I’m working from home while my 5 year old is completing virtual school at home. Lord knows I need the energy!!!��

  • #askgcntraining I never actually managed to grasp this training concept, would you be able to bring it up in one of your videos?

    How is it possible that training at zone 2 for 3 hours can be better then pushing a high pace and high effort for 3 hours?

    Recovery is not an issue for me because I only ride weekends, surely on my rides I should be pushing hard to get the best benefits for my time?

  • I doubled the recipe and made 4 substantial modifications. 1) Used half the amount of brown sugar, 2) substituted golden syrup for natural honey, 3) sunflower seeds for almond slices, and 4) almond butter instead of peanut butter. Overall it was delicious but next time I will use less sugar and use maple syrup instead of honey. Thanks for the great recipe!

  • #askgcntraining I never actually managed to grasp this training concept, would you be able to bring it up in one of your videos?

    How is it possible that training at zone 2 for 3 hours can be better then pushing a high pace and high effort for 3 hours?

    Recovery is not an issue for me because I only ride weekends, surely on my rides I should be pushing hard to get the best benefits for my time?

  • Great video, milk is also a great recovery drink having the right balance of carbohydrates and protein (3:1) that’s in sports recovery drinks.

  • I can’t wait to try the cosmic stardust energy drink and the munchies bar!! I just got the chocolate cake and OMG. The best ��������

  • Have been making these for a year. Use molasses in lieu of syrup, dried cranberries, & chopped dates. Rave reviews. Thanks for idea!!!

  • Sports nutrition science has moved on a bit. Train your body to burn fat for fuel and you can preserve your precious carb stores for the above threshold efforts. Carbs are useful but they can also cause havoc with your metabolism and even give rise to diabetes even in so called healthy athletes. Also too much fluids can cause hyponatraemia which can be serious.

  • I made these yesterday and they came out rather well. Just some observations: I added less oil (around half a cup), I substituted golden syrup for honey. Mixing works your arms out very well! I then filled a tin with the mixture to a depth of 1.5cm. The point about pressing the mixture down with a fork is very important! Take your time on this step. With regards to oven time, I’d go for closer to 10 minutes rather than close to 15 minutes as you still want them coming out moist and not too hard.

  • If your tiny cyclist hands can’t mix or cut, just call you swimming buddy arms trained for strokes will do the job. Wait….or learn how to use your legs in kitchen)

  • @GlobalCyclingNetwork On your medium to long rides, when do you drink your electrolyte drink? Do you drink it first before your second water bottle? Do you switch between the two bottles during? Do you drink the electrolyte drink towards the end of the ride? Or does it even matter?

  • You get dehydrated when you sweat out the electrolyte Potassium. If you add some camelina seeds in your water bottle, they absorb the liquid and rehydrate you from inside out. giving you back 94% potassium. These studies were done in Norway.
    I always use real produce to gain the micronutrients my body calls for as i cycle. Dates are a great source of natural carbs.(they contain trace minerals our bodies require during exercise) 100% of the volume of carbs you consume are converted to glucose over a 2 hour period. 50% of the volume of protein is converted to glucose over a 4-5 hour period. 10% of the volume of fat (raw walnuts..etc…) is converted to glucose over a 10-12 hour period. And because our bodies rely on healthy HDL that comes from things like raw nuts, My choice of snacks on the road are dates and walnuts. (those glucose pouches are an unhealthy sugar blast that causes your blood sugar to crash very quickly…not something you want when you are cycling). The dates have a low glycemic index with a long glycemic load.(sustained energy without a blood sugar crash)
    Fats are a necessary in our diet.. Unhealthy fats (cooked, heated fats) pass the blood barrier. This is the leading cause of high HDL (bad colesterol). Consuming good cold pressed fats like Camelina oil will lower your LDL and boost the the good cholesterol HDL. Studies have proven it to naturally lower LDL

  • Did my first 100 miler 2 weeks ago. Had a steak, broccoli, and Mac and cheese dinner the night before. Had a bacon and egg breakfast 2 hours before, a banana 1hour before, 3 Chip Ahoy cookies, 1cereal bar a bag of pretzels, a jam sandwich, gummy bears, and and (3) 750ml bottles of Gatorade during the ride. This was perfect for me. I finished my ride with energy to spare. (It’s the gummy bears!)

  • I did a century ride yesterday. I only had water and two granola bars. Lots of hills and gravel roads. Did fine till the last 20. If I can do that on very little I can only imagine how well with food every 20 mins.

  • These bars are awesome. So quick and easy to make and very delicious. When cut into sixteen pieces, I calculated that each bar contains approximately 240 kcals and costs around 35 pence each (including the cost of cooking them).

  • Hi guys im trying to loose weight by reducuing intake of suger and carbs. How can i survive a ride with limited carb intake or just do 30min intervals on spin bike thanks ps in bad days kfc was always a great recovery meal… ummm gravy and chips….

  • Thanks. I used Canadian maple syrup, added a few grains of coffee, pinch of cinnamon, extra go of peanut butter and one squirt of honey.

  • And what if you want to loose some weight? So much carbs are easily going to make you gain weight eventually. What are your suggestions for loosing weight?

  • Chris you once said how many grams of carbs should be eaten in the days before and after a race for proper carb loading…I can’t find that video.

    Can you give us the numbers again? Pleeeeease!!!

  • Surprised there was no mention of the L-sit to handstand and/or Handstand pushup on these. That’s my favourite use for them. Either way, awesome suggestions man!

  • If it’s for a LONG ride, surely your lovely British Fry-Up with loads of lovely fats (i.e. not cooked in veg oil) and its heaps of calories would be great for the long haul no? (well…I’m ‘asking’ but I’ve done it plenty of times and works fine for me…solo spins or grand fondos, but I suppose everyone is different so). Ye can always have some Spelt Bread with it if ye wanna add in some carbs I suppose, but pack on that butter! Also I thought I read somewhere the night-before’s “carb loading” theory was shown not to actually work? (must look for that link if I’ve time…)

  • I have been wanting to try the bars but they’re always so out �� after watching you talk about the energy drinks I definitely want to try the arctic white ��

  • Lipton Iced tea works great for me. Gels work good. If I go to very long rides I might take an energy bar but to me they all taste about the same. Is like chewing food that has already been chewed…

  • to underline the Global in the title…you need to remind people what you mean by “flapjacks” most people in North America would think you mean pancakes (round flat things cooked in a frying pan)…and apparently bonking has another meaning in Los Angeles.

  • What would you consider a long ride? would that be like anything over 50 miles and a medium ride being 25-45 miles? short ride being 15 miles and less? I’m asking because i just did a 40 mile ride and cramped badly at 38 miles couldn’t finish the 40 b/c of it. I ate but I’m still trying to figure the drinks out I need more than gatorade so if you all can do a video speaking about the electrolytes used that are best etc. Thanks,

  • Can GCN please make a video on how to carry food that melts easily like Mars and Snickers? Those are my motivational food. I tried using top tube bag but it was a nuissance because my knees kept hitting it. I also tried putting them in my back pocket and they melted into gooey mess. Help please!

  • @Global Cycling Network How about an in-depth video (possibly series?) on the newest methods and science regarding recovery? Like full on lab coat mode, as in the recent (and excellent!) videos on asthma and heart health.
    Recovery is not the most sexy topic in the world of cycling but probably the most important, yet overlooked one.

  • Surprised there was no mention of the L-sit to handstand and/or Handstand pushup on these. That’s my favourite use for them. Either way, awesome suggestions man!

  • Chris you once said how many grams of carbs should be eaten in the days before and after a race for proper carb loading…I can’t find that video.

    Can you give us the numbers again? Pleeeeease!!!

  • Some of these exercises are progressions to harder exercises especially the beginner level. As you get stronger, you should try the harder exercises. Please make sure to subscribe if you are new to this channel. You can also check me on Instagram @Orocky fitness

  • Well, just knocked up a batch with olive oil (good…er..well expensive anyway, olive oil) and honey. Just waiting for it to cool, then I’ll chop it up, wrap it in something and then wait like a good little lad till I’m off out on the bike tomorrow before giving a bash. (Honest!)

    Smells fantastic just out of the oven!!

    You know, maybe I should just try a bit in case it doesn’t taste nice? Waddya think?

  • Can you please let me know where to buy paper to envelop the rice cake or bars? It’s not easy to find a brand and a shop in Europe that sell it. Please let me know. Best regards and congratulations for the channel

  • Most important is that You don’t eat or drink something new which Your body isn’t familiar with. Also “listen” and “learn” Your own body when training; we all don’t need to drink or eat all the time… (did a couple Years ago that huge mistake that started drinking sips from beginning; it was a really hot race day, but after six hours ride I ended bonking because stomach was full and nothing went down. Horrible. Usually I consume less than half what took in that day. Lesson learned.)

  • Bro this was a very informative video. I got the gravity xl parallette bars a week ago and have made mad progress. I can now do all the basics and with the intermediate section in your video I think it’s time to step up my game. I can do the rows plus the basic holds and dips etc. But I need to push to achieve more and you gave me that push brother. Thank you and stay safe.

  • You can play around with the recipe alot, it doesn’t really matter. Just remember to press it down really hard, especially if you have less sugar, and let it cool properly.

  • Oh my gosh the bars for sure I want to try in the munchie and the chocolate… I have the munchie shake which was my very first purchase of the brand and I’m so so sold!!!! I did keto for awhile but recently (1week) I had to have gallbladder removed so I joined WW so let’s give this a go. ��

  • I am confused. If you are going for a long ride wouldn’t you want to delay the absorption of carbs into your system? Especially true if you had a higher than normal carb meal the night before. Your glycogen stores, which isn’t very much, should still be overloaded from the night before and available to burn for the first couple of hours if you are riding at a moderate rate. For all the carbs that are being discussed intaking in this video, you will need to drink one ounce of water per gram of carbs.
    I guess the steak and egg meal I had the night before my first century wasn’t a good thing and then having a bunch of cooked bacon in my pockets during the ride didn’t help. I do admit I did feel like I was starting to bunk at about 97 miles into the ride, but grabbed my last slice of bacon and had no problem finishing the last 10 miles of the ride (yes, 107 miles for an advertised 100-mile ride). Okay, I wasn’t going for any world speed records and it did take me about 6:30 hrs of riding time to finish. I will admit I did put a Lifesaver between my cheek and gums for the long hill that was part of the ride, so I guess I didn’t do the ride without any added sugar.

  • I am mostly doing intermediate staff as I see, some beginner as well. Bought such bars 1 month ago for the virus measures and it’s a very useful thing:)

  • Crikey! How stodgy was that bowl of porridge and the portion size! Wouldn’t need to worry about my energy levels after eating that as the windy pops would keep me moving ��

  • Why did you not talk about becoming fat adapted and hence on shorter rides riding fasted and on longer rides using less carbs so you train your body to burn fat more efficiently. There is plenty of “science” to support this and a number of pros train in some form of this,: such as Froome, Bardet and others. Of course when racing one will need more carbs due to the speed involved so the phrase train low race higher with regards to carbs. Also, LCHF does not mean no carbs just much lower than most and relying on good ones when you do ingest them. Keep in mind most of what is out out there as “science” are studys done and supported by companies who have a stake in the huge carb energy market. As a testimony I rode a sub 5 hour, sure not a race but not slow, century and only consumed a single UCAN Bar and some of a low carb drink with electrolytes. Sure this is me but this can be done. Again, one should see training a different from racing or those times you may want to go faster. Bottom line the “sciene” is not settled as often put forth and there is room for something other than plates of pasta and bread with avoidance of good fats. Does all this happen over night no but it is well worth it and I can tell you many that have been high carb guys will tell you as you age you need to cut carbs to avoid weight gain and this is from some that would still say when younger you need to carb up.

    OK, I am off my soap box just like to see the options put out there instead of the steady stream of carb up being the only way. Let me add I am not a carbaphobe as that is why I am LCHF and not Keto as I have found I need more carbs than Keto supplies but my 100-150 grams of carbs a day is far less than most take in.

  • Excited to try the new munchies bar and chocolate. Been watching your Instagram for months and finally started WW. Down 5.4 first week! Would love to win������

  • Thanks so much for this review. I recently started taking Alani Nu’s BCAAs and I love them!! While at GNC I bought a couple of the energy drinks…the Sour Peach Rings and the Arctic White. I thought the Sour Peach Rings was just okay, it didn’t taste bad, but it didn’t blow me away. I haven’t tried the Arctic White yet, but now after both of your reactions I immediately put it in the fridge! Lol! Hope I love it as much as you do!! ���� I also now plan to make Alani Nu my next Protein Shake purchase!!

  • Tanks mate for your video! I have the same dipbars and still struggle with the beginner exercises my main goal is to get better with pullups and dips and hopefully soon i will do the advanced exercises. �� Cheers

  • I’d go broke eating sports bars / gels and sports drinks. The odd banana and fresh water is All you need. or a bag of lollies for longer rides. For recovery, smash a pizza or big bowl of fired rice:)

    That said, nothing like a 3-hour ride before breakfast (fasting training.)

  • I am mostly doing intermediate staff as I see, some beginner as well. Bought such bars 1 month ago for the virus measures and it’s a very useful thing:)

  • I’m excited to try the energy drinks and the protien bars. You’ve never steered me wrong yet! The blueberry bars sounds so yummy. ��

  • I loved the video. I just bought my first pre workout from Alani Nu and loved it. I am most excited to try the protein bars, the fruity cereal one in particular. I am going to order them now. I also really want to try the fruity cereal protein. I have tried all of their energy drinks and loved them all. Cosmic stardust is the BEST! I have people at work stop just to ask me what I’m drinking because the can catches their eye with the colors. I love Alani Nu. I love watching your videos and have been watching you forever. You are such an inspiration to me. I love seeing your videos trying new products because it’s really hard to find new products to try without the help of influencers. So I appreciate these type of videos alot. Also…��������

  • Awesome video! Do you recommend breaking up ones routine through the week? Push movements day 1, Pull movements day 2, etc for maximum strength? Thanks!

  • How about a video on on low carb, high fat diet and how it fits with cycling and if there are any pros or presenters that use this successfully

  • By my experience, when you use drinks made from carbohydrate powder, only use half the amount recommended on the package (so, one pouch per two bottles). The recommended concentration is mostly too sweet and feels kind of sticky, especially when in hot weather and your drink “loses its cool”.

  • Thanks. I used Canadian maple syrup, added a few grains of coffee, pinch of cinnamon, extra go of peanut butter and one squirt of honey.

  • What about avoiding Hyperthermia?
    On a recent ride, it was very hot. I became Hyperthermic and passed out.
    I was told that I had a temp of 103-deg F.
    I wasn’t injured badly with the exception of a concussion and some memory-loss.

    How can I prevent this from happening again?
    I love your channel. Keep up the great work!

  • Sports nutrition science has moved on a bit. Train your body to burn fat for fuel and you can preserve your precious carb stores for the above threshold efforts. Carbs are useful but they can also cause havoc with your metabolism and even give rise to diabetes even in so called healthy athletes. Also too much fluids can cause hyponatraemia which can be serious.

  • Honey! What about taking on a ride small plastic bottle filled with honey and sip it frequently? Honey contains about 30g glucose per 100g.

  • Energy gels cost $4 each (in NZ) and contain 25g maltodextrin. That’s $160 A kilo. Maltodextrin costs about $6 A kilo. Think about it

  • 2:33 come off it eating one of those sports bars every 30mins would leave you very full, very poor and probably feeling quite sick.

  • All those grains… I don’t know how people can eat them, porridge, oats…even rice. I am burning fat for fuel and I eat my main fueling meal one night before the ride. If absolutely necessary I get carbs from broccoli, asparagus, cauliflower, cucumbers…if I get depleted on the road, some fruits or chocolate, but that would not be necessary for endurance, only for fast explosive cycling. I should add that many times when people feel hungry and tired it’s just a lack of electrolytes: natural mine salt, magnesium and potassium in water, made when necessary on the spot, that’s all.

  • How long is considered long, I usually ride 30 50 KMs in the cool California mornings. I’m able to do these with little to no water. At what point would fuel be recommend?

  • As a 61 year old who has just got back in the saddle I found this to be very informative and a useful place to start. Have been doing some short rides in recent months, 40-50kms a session, and found my leg recovery was an issue. I started to follow a nutrition plan similar to this and am finding it helps tremendously. Was good to hear similar advice from you guys. Thanks…from yet another MAMIL ������‍♂️

  • A bit too much on the sponsored content guys. You can do long rides (+4h +100km) on low heart rate solely on burning fat. Plain water in your bottles, regular 3 meals a day. Bring a banana as a snack. No post-ride shake needed. Yes, during high intensity rides on a high heart rate (sugar / carbs burning) you will need some fuel. But the volumes you are mentions are a bit crazy. 1 sports bar every 30min? We’re not pro’s riding Paris Roubaix. Slow down on the promo talk. 😉

  • Thanks for doing this! I love orange red bulls and they have so much sugar I only drink them on cheat days. I’m definitely going to try the mimosa energy drink to see if it will replace it for me

  • I swear every time I see one of these long ride video tips the amount of time of when you should be eating changes. First it was 40 min, then 30 and now 20, next is 10?

  • I cannot wait to try the new Munchies bar and also get my hands on Chocolate! I’ve only tried the Fruity Cereal so far, but love it! So glad to have found this brand and ditch the other (you know who)! Thanks, Felicia! ��

  • Hm how about low carb and less sweet? Any idears? Doesn’t need to be a bar, kind of pudding would be fine too. Just no shakes, I hate shakes. Lol

  • Doesn’t one of the strong training effects, namely increased mitochondrial production and increased fat utilization, come from “bonking”? Of course, I realize the downside of perhaps compromised immune function if done regularly, however, can’t “bonking” or “hitting the wall” once in a while actually improve your fitness/performance level?

  • Yum!!! So ready to try the munchies bar, the chocolate bar, and the munchies protein. Kinda wanna try blueberry muffin bars too… omggggg. ������

  • Ok, got it. Carbohydrates =sugar. I’m a type 2 diabetic. So, any ideas or suggestions on how to fuel for a long ride and during a ride, cause now I’m confused.
    Any chance you could do a special on this as I’m sure I’m not alone.

  • ration your supplies on long rides when you didn’t plan going that far but the roads where calling your name lol, did an unintentional 90km the other day

  • I Make these and they taste soooooooo good, I don’t buy cycling specific food, to expensive, not necessary for the average cyclist ��‍♀️

  • I can’t wait to try the Munchies bar!!! I also want to try the Energy Drinks. I almost bought them at the store the other day, but I wanted to wait until your review! They had Arctic White, but I wasn’t sure if I would like it. Definitely want to try it now! I’m a teacher, and obviously teaching is a whole different level this year, so having these at school as a pick me up will be perfect!!! ������

  • I doubled the recipe and made 4 substantial modifications. 1) Used half the amount of brown sugar, 2) substituted golden syrup for natural honey, 3) sunflower seeds for almond slices, and 4) almond butter instead of peanut butter. Overall it was delicious but next time I will use less sugar and use maple syrup instead of honey. Thanks for the great recipe!

  • @GCN It would be really cool if you could share a sample menu of specific items to eat before/during a long ride. This is all useful info but getting specific items helps remove any uncertainty in the details. Love your advice in this stuff!

  • The amount of ingredients used in the video and the amount stated in the descripion box arent of the same quantity at all..
    When i melted all the ingredients thats supposed to be melted.. it didnt turn liquidy at all but it was a paste and wouldn’t melt at all.
    To be noted, i used extra virgin coconut oil instead of sunflower oil( and yes 200ml is 1/2 cup not 3/4 cup)
    Used honey in place of syrup
    And i used no sugar no oil pure peanut butter.
    I tried to opt for healthy options wherever possible.. it was hard to work all the ingredients in as 225g of oats was a lot.. like a lot..
    I added 2 more tbsp of peanut butter n 1 tbsp of coconut oil.. o made it work somehow… got it together and put in the oven.. Once it was all soften then i presse down hard on the granola to shape it….
    Its out of the oven now.. waiting for to cool down..
    Will update results soon..

  • The way he said “science” reminded me of the Ali G Show. And what followed was not that far from it either. Firstly, the 500 g of glucose/ glycogen is rather arbitrary. The rate it is burned at depends on many factors, counting minutes is close to useless. And then there is such a thing called gluconeogenesis. This video should have been headlined “for entertainment purposes only”.

  • I am really interested in trying the pre-workouts at some point and the munchies protein! The energy drinks are at my Kroger now so i’m going to definitely be grabbing some of those soon! ����

  • You are kidding right? Come on. You eat this and a ultra rider will eat 60% of you up at 2.5 hours. And 90% at 4hours without ever having put a foot down. Water is a waste without calories and or electrolytes. And the notion of energy gels… bye bye.

  • What would be recommended if you haven’t got time for breakfast? I’m about to start riding to work at 4.30am for a 12 hour shift, and won’t eat that early! I’ll have porridge at work.

  • I once tried a gel at home and wasn’t able to get it out of the package into my mouth… xD…at least not a reasonable ammount. The bit which reached my tongue was way too sweet. So no gels for me, bad luck….:-/

  • In the morning I cook complete lunch menu(because only porridge is not enough), then offer, then eat, then after 2 hours bike training��

  • Thanks for the great video! I’m on my third batch and have just made a batch with the following substitutions and it tasted great: canned pumpkin for half of the oil, walnuts instead of almonds, molasses instead of golden syrup, and added 1/4 teaspoon of pumpkin pie spice. Next I’m going to use maple syrup, yummmmm.

  • Good Work! Except 2 or 3 excercise everything is Beginner, intermediate stuff. L sit to handstand, Handstand PU on P bars, 90° degree PU called as Advanced level stuff

  • Here’s the problem with foods like this. You end up eating them as cookies instead of using them as an energy supplement during a sporting activity!! Caveat emptor!! They look da,n good though I must admit.

  • You guys are making it way harder than need be. Mix it in the same order, cold in a large mixing bowl, with a wooden spoon. Heating up all the liquid doesn’t help anything, and trying to mix all those ingredients (properly) in a pan is next to impossible.

  • In the morning I cook complete lunch menu(because only porridge is not enough), then offer, then eat, then after 2 hours bike training��

  • Almost a half a pound of brown sugar., but “the peanut butter is good quality stuff with no sugar in it”.. we don’t want that stuff in our peanut butter.. lol

  • Depends on temperature for the day. 75 miler on a 70-degree day is 3 bottles of EAS (1 scoop each). 100+ milers is 1 bag sport beans per hour with a few pretzel nibs. 80+ degrees is 2 scoops EAS per bottle (for me)

  • Think about NOT RECOMMENDING these contributors to the onset of Type 1 Diabetes. Dairy (yogurt) and Grains (barley, wheat, rye, oats, rice, amaranth, corn all caused intestinal permeability). They were proven in a study to cause auto-immune diabetes. NEJM 2008 studies
    You sound smart, and that’s what makes this video dangerous/bad advice.

  • LOVED this video. You two are great together. We need more of you two! I really want to try the chocolate protein powder or the new fit snack flavor ��

  • to underline the Global in the title…you need to remind people what you mean by “flapjacks” most people in North America would think you mean pancakes (round flat things cooked in a frying pan)…and apparently bonking has another meaning in Los Angeles.

  • Hi guys im trying to loose weight by reducuing intake of suger and carbs. How can i survive a ride with limited carb intake or just do 30min intervals on spin bike thanks ps in bad days kfc was always a great recovery meal… ummm gravy and chips….

  • I love McCann’s Steel cut oats which I load up with brown sugar, cinnamon, bananas, etc. Yum. I use the overnite absorption method so no nutrient loss through boiling. I’m certified in food prep so I know a touch about how to keep nutrients where they belong in the food to be consumed, not escaping in water vapor.

  • I rest for two days, the night before the ride I eat copious amounts of spaghetti twice,  the morning of the ride I eat a regular breakfast with bacon or sausage and as much potatoes as I can get in me and I avoid sugar but I will bring two giant snickers bars with me just in case I get in to trouble…….   immediately after that ride I consume pure protein with no carbs,  two T-bone steaks with baked beans is my favorite

  • These are blumming delish!!! ����
    As others have said, the oil measures aren’t correct, but even so these turned out a treat and so much better than shop bought!! Cheers Simon ������

  • I once tried a gel at home and wasn’t able to get it out of the package into my mouth… xD…at least not a reasonable ammount. The bit which reached my tongue was way too sweet. So no gels for me, bad luck….:-/

  • Suddenly i will go for a ride to another city…….i dont know how much KM will be……But they say are 3 hours with normal pedaling is just road………….My first 70KM on 1 ride i feel like i was going go die, no energy, no legs, but i think after that i eat a lot and after i feel less tired………………………i think its all part of what u eat………Seriously a Chips, Gatorade, Powerade, candyes can make you feel better………………….

  • Most important is that You don’t eat or drink something new which Your body isn’t familiar with. Also “listen” and “learn” Your own body when training; we all don’t need to drink or eat all the time… (did a couple Years ago that huge mistake that started drinking sips from beginning; it was a really hot race day, but after six hours ride I ended bonking because stomach was full and nothing went down. Horrible. Usually I consume less than half what took in that day. Lesson learned.)

  • What would be recommended if you haven’t got time for breakfast? I’m about to start riding to work at 4.30am for a 12 hour shift, and won’t eat that early! I’ll have porridge at work.

  • Informative video but could you leave out the background noise? It’s very distracting and makes it hard to understand what your saying sometimes. Thanks.

  • Doesn’t one of the strong training effects, namely increased mitochondrial production and increased fat utilization, come from “bonking”? Of course, I realize the downside of perhaps compromised immune function if done regularly, however, can’t “bonking” or “hitting the wall” once in a while actually improve your fitness/performance level?

  • Tea with honey and lemon is really good. Except later cleaning the tubes. Almonds, dates and chocolate chips will do as well. OK, also banana;-)

  • Is it normal to crave sugar after long rides? I usually eat a couple of oranges at the end of my ride but the temptation to eat glazed donuts of chocolate bars sometimes is too much.

  • Loved this video!! I’m yet to try the energy drinks, so I’d love the get some of the Cosmic Stardust ones! I also NEED the munchies bars and protein powder! ������

  • Honey! What about taking on a ride small plastic bottle filled with honey and sip it frequently? Honey contains about 30g glucose per 100g.

  • Tolerance mapping your own custom macro and micro nutrients to near perfection is an art. For example, research states that you can only absorb up to 90 grams of carbs per hour with certain ratios of differing types of sugars. That’s actually only partially true. Proof? The tdf pros can absorb much, much more than that. In a recent race in Montreal Canada, pro tdf riders were told from their team directors to aim for 4000 calories for a 4 hour race. Let me repeat that, as I didn’t make a mistake, that’s 4000 calories for a 4 hour race. That’s a lot more than 90 grams of carbs per hour.
    Bottom Line:

    Doing your own research by trying new things (like differing amounts, types, ratios, liquids, gels, brands, or diy food/drinks, etc) of what you’ll be eating/drinking is the absolute best way to tolerance map your own custom nutritional needs to near perfection.

  • The most basic thing to understand is that digestion requires blood flow to the digestion system, stomach and intestines. This is why if you eat too much solid food before racing up hills, or stop for too large a meal mid-ride, once you are riding in your 80%+ max heart rate zone, all your blood goes to your legs and supporting cardio-vascular system and your digestion slows or stops. This results in the food in your stomach, still being digested by the stomach acids with no place to go and this is why riders get nauseous and have that bloated feeling. It’s all about learning not just what to eat, but when to eat.

  • Great video! You mention to fuel the night before but, even though it’s common sense to drink water before riding, I didn’t hear a mention of it. I drink about 5 to 6 glasses before going out!

  • I’d go broke eating sports bars / gels and sports drinks. The odd banana and fresh water is All you need. or a bag of lollies for longer rides. For recovery, smash a pizza or big bowl of fired rice:)

    That said, nothing like a 3-hour ride before breakfast (fasting training.)

  • To those asking, what’s a long ride? If you only do 25K, 50K is a long ride for a first timer. For someone who’s done a few 50Ks, next is eventually 100K. If you done few 100ks, a 100Miler is long enough. Or anything atleast 40% more than your previous. I’m yet to do a 100K, last week I did 65K, so I’d need to plan for a 100K, thanks to GCN, plenty of advice around! ����

  • Coming from MTB I wear a hydration pack, it’s so much easier to drink from and the bags are easy to freeze to keep one cool in the summer. I use the bottles for water and I keep electrolyte drinks in the pack as well

  • The amount of ingredients used in the video and the amount stated in the descripion box arent of the same quantity at all..
    When i melted all the ingredients thats supposed to be melted.. it didnt turn liquidy at all but it was a paste and wouldn’t melt at all.
    To be noted, i used extra virgin coconut oil instead of sunflower oil( and yes 200ml is 1/2 cup not 3/4 cup)
    Used honey in place of syrup
    And i used no sugar no oil pure peanut butter.
    I tried to opt for healthy options wherever possible.. it was hard to work all the ingredients in as 225g of oats was a lot.. like a lot..
    I added 2 more tbsp of peanut butter n 1 tbsp of coconut oil.. o made it work somehow… got it together and put in the oven.. Once it was all soften then i presse down hard on the granola to shape it….
    Its out of the oven now.. waiting for to cool down..
    Will update results soon..

  • Bro this was a very informative video. I got the gravity xl parallette bars a week ago and have made mad progress. I can now do all the basics and with the intermediate section in your video I think it’s time to step up my game. I can do the rows plus the basic holds and dips etc. But I need to push to achieve more and you gave me that push brother. Thank you and stay safe.

  • Guess everybody body is different. This week received my blood results and my triglycerides came at 250 (150 is normal). Doctor told me to cut all carbs/sugar for now. I’m on my second day and I’m withdrawal. Feel awful, guess that’s what addiction to sugar does to some.

  • Where is the meat?! How are you going to keep muscle healthy and ready-to-go if you’re not eating muscle? This seems like very old and outdated information. Eating low-carb and being able to access body fat for energy makes way more sense. that’s why you hold fat on your body, it’s fuel! That way you don’t need to carry loads of carby food with you, you can pack dense nutrition into a small pack and you’re flying.

  • Honestly I’m excited to try the one that taste like coconut because I love coconut �� I’m excited to try anything munchies too though! So happy for you and your family ��������

  • I love this so much! �� I’ve been following you for a long time and you are literally such a big inspiration and goals. I really want to try the bars, and the protein! I have tried the energy drinks and I love them so much. Looking to expand my AlaniNu collection. ��☺️ ��������

  • So, I was going to leave a comment about how you guys have done a ton of videos on this subject already. But I think you actually worked some new information in there, so well done on that.

    You should explain what “low GI” foods are though.

  • If you keep it in the oven at more then 40 degree centigrade are you destroying almost all vitamins and nutrition elements of each single component?

  • Can GCN please make a video on how to carry food that melts easily like Mars and Snickers? Those are my motivational food. I tried using top tube bag but it was a nuissance because my knees kept hitting it. I also tried putting them in my back pocket and they melted into gooey mess. Help please!

  • Great video, as an old guy I still have a problem with on bike nutrition. Back in the day it was go all out and eat and drink after the ride! I eat and drink better than I did in my youth, but still not enough on some bigger, harder rides. Old habits die hard I guess? Thanks for the tips, they were spot on.

  • Try doing a video about keto you don’t always need carbs… I generally don’t eat on like 4-5 hour rides but if do it’s usually protein

  • Great video, as an old guy I still have a problem with on bike nutrition. Back in the day it was go all out and eat and drink after the ride! I eat and drink better than I did in my youth, but still not enough on some bigger, harder rides. Old habits die hard I guess? Thanks for the tips, they were spot on.

  • @Global Cycling Network How about an in-depth video (possibly series?) on the newest methods and science regarding recovery? Like full on lab coat mode, as in the recent (and excellent!) videos on asthma and heart health.
    Recovery is not the most sexy topic in the world of cycling but probably the most important, yet overlooked one.

  • I think you guys are staying behind on modern nutrition. You begin saying that carbs and fat are both fuel for the body but you only focus on eating carbs during every type of ride (even on a 1 hour ride). What about the +10,000 calories of fat constantly stored in our body? No suggestions about how to use it and become a more efficient rider? Stop embracing insuline resistance and metabollic syndrome in people that want to cycle and become healthy people.

  • Would love to try the new munchies energy bar, also I have been wanting to try the stardust energy drink so bad!! Love you guys!! ��

  • You are kidding right? Come on. You eat this and a ultra rider will eat 60% of you up at 2.5 hours. And 90% at 4hours without ever having put a foot down. Water is a waste without calories and or electrolytes. And the notion of energy gels… bye bye.

  • Great video! You mention to fuel the night before but, even though it’s common sense to drink water before riding, I didn’t hear a mention of it. I drink about 5 to 6 glasses before going out!

  • That or just train your body to use your stored body fat. Nothing like being able to go on a 150 k ride with just a coffee for breakfast (plus electrolyte bottle). Obviously not for race day!

  • Think about NOT RECOMMENDING these contributors to the onset of Type 1 Diabetes. Dairy (yogurt) and Grains (barley, wheat, rye, oats, rice, amaranth, corn all caused intestinal permeability). They were proven in a study to cause auto-immune diabetes. NEJM 2008 studies
    You sound smart, and that’s what makes this video dangerous/bad advice.

  • My name is Elisha Mateka,a Kenyan youth.I like the new way to treat myself before and aftery rides… Though I need a road bike to help me reach my dream..Kindly support me to reach my dre in cycling career.

  • I love McCann’s Steel cut oats which I load up with brown sugar, cinnamon, bananas, etc. Yum. I use the overnite absorption method so no nutrient loss through boiling. I’m certified in food prep so I know a touch about how to keep nutrients where they belong in the food to be consumed, not escaping in water vapor.

  • I made these yesterday and they came out rather well. Just some observations: I added less oil (around half a cup), I substituted golden syrup for honey. Mixing works your arms out very well! I then filled a tin with the mixture to a depth of 1.5cm. The point about pressing the mixture down with a fork is very important! Take your time on this step. With regards to oven time, I’d go for closer to 10 minutes rather than close to 15 minutes as you still want them coming out moist and not too hard.

  • I’ve never had ANY of the alani nu products but on Monday I want to order fit snacks and energy drinks!!! I’m sooo excited! Love your videos Felicia. �� ��

  • I would really like GCN to look into the Keto Diet are professional riders during the off season using this sort of diet to lose weight?

  • Coming from MTB I wear a hydration pack, it’s so much easier to drink from and the bags are easy to freeze to keep one cool in the summer. I use the bottles for water and I keep electrolyte drinks in the pack as well

  • Tea with honey and lemon is really good. Except later cleaning the tubes. Almonds, dates and chocolate chips will do as well. OK, also banana;-)

  • Is it normal to crave sugar after long rides? I usually eat a couple of oranges at the end of my ride but the temptation to eat glazed donuts of chocolate bars sometimes is too much.

  • Accidentally discovered ‘flap-fudge’. It’s like flapjack and Scottish tablet had a love child together.

    225g coconut sugar not ordinary sugar as it won’t go as fudgy
    225g butter, trex or coconut oil (not spreadable butter or a non-dairy margarine)
    275g oats
    75g golden syrup
    Handful raisins (optional)
    Dash of cinnamon

    1. Melt the sugar, oil/butter and golden syrup in a pan on low heat.
    2. Stir the oats and raisins (if using) into the melted wet ingredients.
    3. Spread in a large, high sided, pre-greased baking tray
    4. Bake in a pre-heated oven until golden-brown on top (about 20 minutes in my fan-assisted oven)
    5. Take the tray out and allow it to cool. When it’s semi-hard, mark out 16 flapfudge pieces so that when it cools completely you can cut them out it hardens quite a lot more than with ordinary sugar
    6. Let the flapfudge cool, then cut it into squares.

    One square has 270 calories (27g of carbs) but only about 2g of protein per piece. It’s only got a glycemic index of 34, which means a steady release of carbs over a long bike ride, and a significant amount of fat too, so you’re covering low and high intensity training over the course of the ride with no spikes or crashes. Pairs up very well with coffee pre-cycling to deliver a nice kick of energy and oomph. Finally, to hydrate on rides I just use diluting ribena blackcurrant (not the low sugar version the full one) diluted with water, but am going to try switching the water for smart water as it has electrolytes. Enjoy!

  • Informative video but could you leave out the background noise? It’s very distracting and makes it hard to understand what your saying sometimes. Thanks.

  • awesome!!! i just doubled everything to make my oven plate full and i used a powerful food processor for convenient mixing and skipped the cooker.

  • Tolerance mapping your own custom macro and micro nutrients to near perfection is an art. For example, research states that you can only absorb up to 90 grams of carbs per hour with certain ratios of differing types of sugars. That’s actually only partially true. Proof? The tdf pros can absorb much, much more than that. In a recent race in Montreal Canada, pro tdf riders were told from their team directors to aim for 4000 calories for a 4 hour race. Let me repeat that, as I didn’t make a mistake, that’s 4000 calories for a 4 hour race. That’s a lot more than 90 grams of carbs per hour.
    Bottom Line:

    Doing your own research by trying new things (like differing amounts, types, ratios, liquids, gels, brands, or diy food/drinks, etc) of what you’ll be eating/drinking is the absolute best way to tolerance map your own custom nutritional needs to near perfection.

  • I’m rather “flabby” so dieting while running is totally exhausting, but saving calories for that post-run, refuel is a HOTLY anticipated moment of my overall experience! Burn Baby Burn!

  • peace and love from East Harlem NYC and this video was indeed purposely for me to watch. I will order me one and a some gym rings and bands…

  • You gave 1 hour for short rides, neglected to define time frame of medium and long rides. Diet is a hurdle for me due to diabetes and celiac disease…I am working on gluten free stuff I can make at home and carry with. 2-3 hour rides I often bonk and wind up riding back on the small chain ring with a slow cadence.

  • MUNCHIES LAUNCH IS 8/24 NOT 8/17my mistake. Also didn’t mention in the video but we do both also take the greens every single day, the immunity gummies which are amazing (especially since Weston is starting school) I put the collagen in my coffee everyday,and Ché takes multivitamin, I take the pre natal ��

  • You gave 1 hour for short rides, neglected to define time frame of medium and long rides. Diet is a hurdle for me due to diabetes and celiac disease…I am working on gluten free stuff I can make at home and carry with. 2-3 hour rides I often bonk and wind up riding back on the small chain ring with a slow cadence.

  • I would really like GCN to look into the Keto Diet are professional riders during the off season using this sort of diet to lose weight?

  • Lipton Iced tea works great for me. Gels work good. If I go to very long rides I might take an energy bar but to me they all taste about the same. Is like chewing food that has already been chewed…

  • I rest for two days, the night before the ride I eat copious amounts of spaghetti twice,  the morning of the ride I eat a regular breakfast with bacon or sausage and as much potatoes as I can get in me and I avoid sugar but I will bring two giant snickers bars with me just in case I get in to trouble…….   immediately after that ride I consume pure protein with no carbs,  two T-bone steaks with baked beans is my favorite

  • Tanks mate for your video! I have the same dipbars and still struggle with the beginner exercises my main goal is to get better with pullups and dips and hopefully soon i will do the advanced exercises. �� Cheers

  • Energy gels cost $4 each (in NZ) and contain 25g maltodextrin. That’s $160 A kilo. Maltodextrin costs about $6 A kilo. Think about it

  • I REALLY REALLY want to try the munchies bars, blueberry muffin bar& munchies protein! Thank you so much for doing the reviews! ������

  • Can you please let me know where to buy paper to envelop the rice cake or bars? It’s not easy to find a brand and a shop in Europe that sell it. Please let me know. Best regards and congratulations for the channel

  • Hi Guys.
    In Australia the word ‘Bonking’ means something quite different! A rather more enjoyable experience than running out of energy.

  • There are many followers from the Middle East we wish to translate all the films in Arabic because we love you very much and benefit from you

  • Gosh this just got me so excited to try all of these ������ You guys are so fun to watch too! Thank you for taking the time to do this. I really want to try any of the bars but especially that Munchies bar������������

  • Doing a 250K ride tomorrow and even though I knew all of this already it is nice to have a quick vid to ensure you didn’t forget any crucial bit of fueling.

  • Hm how about low carb and less sweet? Any idears? Doesn’t need to be a bar, kind of pudding would be fine too. Just no shakes, I hate shakes. Lol

  • For those of you asking about keto and fat adapted, the reason why there’s little mention of that topic is because people like to be fast and put down power…not ride slow sportifs and gran fondos all day long

  • You get dehydrated when you sweat out the electrolyte Potassium. If you add some camelina seeds in your water bottle, they absorb the liquid and rehydrate you from inside out. giving you back 94% potassium. These studies were done in Norway.
    I always use real produce to gain the micronutrients my body calls for as i cycle. Dates are a great source of natural carbs.(they contain trace minerals our bodies require during exercise) 100% of the volume of carbs you consume are converted to glucose over a 2 hour period. 50% of the volume of protein is converted to glucose over a 4-5 hour period. 10% of the volume of fat (raw walnuts..etc…) is converted to glucose over a 10-12 hour period. And because our bodies rely on healthy HDL that comes from things like raw nuts, My choice of snacks on the road are dates and walnuts. (those glucose pouches are an unhealthy sugar blast that causes your blood sugar to crash very quickly…not something you want when you are cycling). The dates have a low glycemic index with a long glycemic load.(sustained energy without a blood sugar crash)
    Fats are a necessary in our diet.. Unhealthy fats (cooked, heated fats) pass the blood barrier. This is the leading cause of high HDL (bad colesterol). Consuming good cold pressed fats like Camelina oil will lower your LDL and boost the the good cholesterol HDL. Studies have proven it to naturally lower LDL

  • Haha! More proof that I am a freak. I take two bottles and a cliff bar on my 100k rides (2-3 per week on average) and often come home with a full bottle and an untouched cliff bar. A few years back I did the Banff Gran Fondo and drank one bottle while setting a bunch of PRs. Any other camels out there?

  • Did my first 100 miler 2 weeks ago. Had a steak, broccoli, and Mac and cheese dinner the night before. Had a bacon and egg breakfast 2 hours before, a banana 1hour before, 3 Chip Ahoy cookies, 1cereal bar a bag of pretzels, a jam sandwich, gummy bears, and and (3) 750ml bottles of Gatorade during the ride. This was perfect for me. I finished my ride with energy to spare. (It’s the gummy bears!)

  • There are many followers from the Middle East we wish to translate all the films in Arabic because we love you very much and benefit from you

  • Accidentally discovered ‘flap-fudge’. It’s like flapjack and Scottish tablet had a love child together.

    225g coconut sugar not ordinary sugar as it won’t go as fudgy
    225g butter, trex or coconut oil (not spreadable butter or a non-dairy margarine)
    275g oats
    75g golden syrup
    Handful raisins (optional)
    Dash of cinnamon

    1. Melt the sugar, oil/butter and golden syrup in a pan on low heat.
    2. Stir the oats and raisins (if using) into the melted wet ingredients.
    3. Spread in a large, high sided, pre-greased baking tray
    4. Bake in a pre-heated oven until golden-brown on top (about 20 minutes in my fan-assisted oven)
    5. Take the tray out and allow it to cool. When it’s semi-hard, mark out 16 flapfudge pieces so that when it cools completely you can cut them out it hardens quite a lot more than with ordinary sugar
    6. Let the flapfudge cool, then cut it into squares.

    One square has 270 calories (27g of carbs) but only about 2g of protein per piece. It’s only got a glycemic index of 34, which means a steady release of carbs over a long bike ride, and a significant amount of fat too, so you’re covering low and high intensity training over the course of the ride with no spikes or crashes. Pairs up very well with coffee pre-cycling to deliver a nice kick of energy and oomph. Finally, to hydrate on rides I just use diluting ribena blackcurrant (not the low sugar version the full one) diluted with water, but am going to try switching the water for smart water as it has electrolytes. Enjoy!

  • ration your supplies on long rides when you didn’t plan going that far but the roads where calling your name lol, did an unintentional 90km the other day

  • Have been making these for a year. Use molasses in lieu of syrup, dried cranberries, & chopped dates. Rave reviews. Thanks for idea!!!

  • In very hot areas, just water is not enough for me on rides over two or three hours. Some fuel/electrolyte drinks cause me to cramp. Just water is not enough. Fig bars and bananas get very old after 3 hours. I try to find real food that is easy to digest.

  • I Make these and they taste soooooooo good, I don’t buy cycling specific food, to expensive, not necessary for the average cyclist ��‍♀️

  • Ok, got it. Carbohydrates =sugar. I’m a type 2 diabetic. So, any ideas or suggestions on how to fuel for a long ride and during a ride, cause now I’m confused.
    Any chance you could do a special on this as I’m sure I’m not alone.

  • Good Work! Except 2 or 3 excercise everything is Beginner, intermediate stuff. L sit to handstand, Handstand PU on P bars, 90° degree PU called as Advanced level stuff

  • I would prefer a completely liquid calorie consumption plan on a long ride. Is there such a thing that is easy on the stomach and flows easily enough out of the water bottle? So far, the most calories I’ve had in my water bottles is Gatorade. I don’t think I could drink enough Gatorade to supply enough calories, and I don’t want to. I drink it because it comes in powder form, has sugar, and it’s cheap. I don’t like it.

  • To those asking, what’s a long ride? If you only do 25K, 50K is a long ride for a first timer. For someone who’s done a few 50Ks, next is eventually 100K. If you done few 100ks, a 100Miler is long enough. Or anything atleast 40% more than your previous. I’m yet to do a 100K, last week I did 65K, so I’d need to plan for a 100K, thanks to GCN, plenty of advice around! ����

  • Legit question, but how do you pack them into your jersey pockets?
    Zip lock bags?
    Any convenient method where I can just tear the packaging off when I’m spinning one handed?
    Or do I have to stop and feed when feeding with homemade bars like this?

  • These bars are awesome. So quick and easy to make and very delicious. When cut into sixteen pieces, I calculated that each bar contains approximately 240 kcals and costs around 35 pence each (including the cost of cooking them).

  • How long is considered long, I usually ride 30 50 KMs in the cool California mornings. I’m able to do these with little to no water. At what point would fuel be recommend?

  • hmmm, some athletes are switching to a high fat diet and having more endurance, after some adaptation time, im no expert in any way everyone should do your research. Carb loading will be really bad in the long run, i guess Mark Sisson and Dr. Stephen Phinney have some words on the topic.

  • You guys are making it way harder than need be. Mix it in the same order, cold in a large mixing bowl, with a wooden spoon. Heating up all the liquid doesn’t help anything, and trying to mix all those ingredients (properly) in a pan is next to impossible.

  • Lmaooo when you said he hasn’t tried so much stuff before he met you, that’s my boyfriend af!!! He hasn’t tried the most common things and I’m like HOWWW???? Haha loved this video!! I can’t wait to put an order in!

  • I really don’t like eating on a bike ride. I prefer splitting the ride, making a break shortly after the half way.. That may sound casual, but it keeps me at it. Water and minerals plus some calories are essentials, no question.

  • No offense but Hannah Grant’s version of energy bars that she made in your other videos are much better, either nutrients wise and for taste, so much garbage in these ones