Sports nutrition

Staving off hunger and energy dips on a long ride essentially comes down to packing as much carbohydrate into as small and light a package as possible, but with enough protein content to allow the body to maximize use of the carbs.

Each 48g bar contains 190 calories, of which 27g is carbohydrate and 9g protein, with 6g of fat. Fibre content is 3g per bar. The bars are mainly based around oats, soy flour and soya protein, with added nuts, vitamins and flavour ingredients.

I’ve being using High5’s Energy Source 4:1 drink mix for some time now, with positive results. Like most drink mixes, it comes in power form, which you combine with water, but unlike some other types of energy food (be it drink, bar or gel), which are solely carbohydrate based, Energy Source 4:1 drink mix is, as the name implies, four parts carbo to one part protein.

To keep going on a long bike ride you need carbohydrate. When you’re start going over three or four hours, you need a bit of protein too. This is because - to put it in the simplest terms - it helps the carbo work better. Protein is also important after a race or long ride to help muscle repair. And that’s where the Builders Bar, from all-natural energy food manufacturer Clif, comes in.

Getting enough protein is vital if you want the maximum benefit from your training, and that’s where a concentrated source like this Recovery Bar comes in handy. Each 45g bar contains a useful 14g of protein – mostly milk protein – along with 17.1g of carbs and 5.2g of fat. You also get a decent amount of antioxidants to support the recovery process.

Just wondered if I could use this space to get some expert opinions from the cycling world on the use of sports nutrition products.

I habitually use electrolyte drinks when I ride, and get carbs from more solid food, like bananas, bars, and so on. On really long rides I may add carbs to my drink too. I sweat a lot so drink a lot, so it is important that what I put in the drink is good stuff.