Mule Bar Energy Products

Fell running over longer distances burns a lot of calories.

On long training runs where I’m happy to slow down or stop for a moment I prefer to eat something solid rather than take a gel.  There are plenty of energy bars on the market, some of which are quite pleasant but for the most part they cater for people with a sweet tooth.  So I was interested to see that Mule Bar had brought out an energy bar with a difference – containing Garam Masala and Cayenne Pepper!

Mule Bar Eastern Express

Eastern Express, spicy not sweet

Made in Great Britain, the Eastern Express energy bar contains a mix of natural ingredients including cashews, almonds, pistachios and various seeds, spiced up to give it a unique oriental flavour.  The 56g bar provides 265 calories all packed into a compostable wrapper – not that you should drop it on the hillside mind!

Eastern Express Mule Bar

not your average energy bar ingredients

Even though I knew the ingredients, psychologically my senses were expecting something sweet and it was odd to get a Bombay Mix type scent just before biting into it!  I’d say the taste is subtle rather than strong so it’s not going to blow your socks off if you don’t like hot spices.  It’s definitely worth a try as a change from overly sweet energy bars.

For me, consuming energy gels is a necessity rather than a pleasure.  I use them on long races where chewing and breathing whilst trying to continue running at a decent pace is likely to lead to inhaling more than just air!  I have also used them on endurance events such as the High Peak Marathon and the Paddy Buckley Round but to be honest the sickly sweet taste isn’t to my liking.  So I was keen to try a gel that might not leave me with that sticky, sweet after-taste.  I was pleasantly surprised to find that I actually liked the taste of Mule Bar’s Salted Caramel gel.  Made with natural, organic ingredients the sweetness is counteracted by the saltiness (must be those Pink Himalayan salt crystals!)

Mule Bar salted caramel gel

108 calories per 37g sachet

The gels are designed to be taken with water although they are not as thick as some other gels and to be honest I just consumed one on its own half way into a two and a half hour run with no ill effects.  The gel contains electrolyte too as well as carbohydrate so will be a bonus in hot weather or for runners who tend to sweat.

fell running with energy gel

putting it to the test on a long run

So if you’ve had enough of sickly sweet energy products on your long fell runs or races and fancy something a little different you might want to try Mule Bars’ interesting new lines.

Mule Fuel

Mule Bar Review

Always on the look out for products to fuel my running and recovery I recently came across Mule Bar products.  Based in the UK (which I like) they produce a range of items including energy bars, protein bars and energy gels.  Using natural, healthy ingredients the Mule Bar range is intended to provide the intended nutrition whilst tasting good.

Mule Bar range

Mule Fuel

The energy bars come in a range of seven interesting flavours such as Pinacolada, Summer Pudding and Liquorice Allsports! and include some organic and Fairtrade versions.  I found these bars tasty and looked forward to my long runs so that I had a proper excuse to try them out.  Mule Bar also do their bit for the environment by using compostable wrappers and donating 1% to the planet

For recovery they produce a high protein bar in chocolate and date or chocolate and banana flavours, both of which are pleasant tasting and are great straight after a long run or hard training session.

Mule Bar gels again come in an interesting range of flavours, two of which are standard non caffeinated plus one containing 50mg of caffeine.  Then there is the daddy: the Cafe Cortado gel with a kicking 100mg of caffeine.  This caught me out somewhat as the strong coffee flavour, thick gel and high caffeine wasn’t really what I wanted a couple of hours into a mountain run on a hot day.  However I think that it would be ideal in other situations such as during the overnight low points on 24 hour rounds such as the Bob Graham or during the wee small hours on the High Peak Marathon.  As with many gels these are best taken with a small amount of liquid to wash them down and aid digestion.

Mule Bar energy gel

interesting flavours!

So if you’re after a tasty, ethical energy product in a range of interesting natural flavours and which is made by a Britain company then give Mule Bar a try.

Thought for Food

What is the best thing for a runner to eat during a long run?

Good question, and one to which there is no best answer.  However there are certain things that work for me and I’m happy to share my thoughts.
The basic science is that Carbohydrate is the body’s main fuel source for hard exercise.  This is stored in the muscles and liver as glycogen, however the body has only got enough stores to last for about 90 minutes of hard exercise.  So if your race or hard training run is going to take more than an hour and a half you are going to need to refill the tank as it were by eating carbohydrate rich food.  But with lots of choice of gels, energy bars and other food sources it can be hard to know what to use.
Fell Runners Favourite!
A lot of fell runners I know swear by jelly babies!  They are easy to chew / swallow and have a high carbohydrate content.  Whilst I have used them I find them too sweet and I prefer other types of jelly sweet. My current favourites are Tesco Cherry & Pomegranate Gummies.  These are more chewy but much less sickly than Jelly Babies whilst still having a high carbohydrate content.  I tend to look for sweets that contain fruit juice rather than just sugar such as the Gummies and Rowntrees Fruit Bottles.
Runners’ Fuel

There are also a number of specialist gels and bars on the market.  I use Science in Sport (SiS) isotonic gels.  These have the advantage that they can be taken without water whereas most others are designed to be washed down with a drink and thus diluted.  Some gels also contain caffeine although if I’m honest I haven’t noticed any difference between these and the non caffeinated ones.  The bars also come with and without caffeine and resemble a very chewy flapjack.  I tend not to use these as I find them difficult to swallow – they need a lot of chewing! – and it’s not ideal having a gob full of goo whilst trying to run fast!

The new kids on the block are Cliff Shot Bloks.  These are like the old fashioned squares of Rowntree’s jelly only slightly firmer.  They are easily palatable and not difficult to chew.  Although the packaging advises taking with water I have eaten them on their own with no ill effects.
Gels & Bars
As these products have been designed with the athlete in mind they are seen as “specialist” and with that comes the inevitable cost.  A single gel will cost £1, not a bank breaker on its own but if you are doing a high weekly training mileage, training for a long race for example such as the Ultra Tour of the Peak District, those pounds are going to add up.  So are there any cheaper alternatives?
I like to use Coconut bars, nice tasting with quite a high carbohydrate content and cheap (39 pence from Tesco).  Other options are School Bars, these are fruit concentrate bars, and Peanut Brittle.
Alternative Fuel

Whichever method of refuelling you choose you can check the carbohydrate content by reading the nutrition advice on the label.  Look for the value per 100 grams, that way you can compare like for like regardless of the weight of the packet.

My strategy is to use sweets and alternative bars when training.  Because I am not running as fast and can afford to stop for a few moments I am much less likely to inhale a peanut!  I save the expensive gels and Shot Bloks for races.  I might supplement the gels with a few sweets.  Make sure whatever you choose is easily accessible, I carry them in a side zip on my bumbag.  On a long run or race I will start snacking on the sweets after about an hour and take a gel after about 80 minutes of racing.  I try to time the gel consumption to a steep uphill section where I am likely to be going slow and thus find it easy to open my bumbag and scoff the gel – it’s much harder to do this at pace.  It takes about 10 minutes for the gel to take effect and the trick is to take the fuel on board before you feel the bonk.

Whatever fuel you use on the hill, please don’t drop the wrapper – including the little tab off the top of the gel.  Unfortunately empty gel packets are becoming a common site on some race routes.

I rarely take a drink with me unless I’m on a long run in hot weather.  Then I choose something like Tesco or Aldi’s own isotonic juice.  This is much cheaper than Lucozade / Powerade etc and it seems to work.
Cheap Isotonic Juice
So what about post race?  Well not only will you need to replace carbohydrate but protein as well.  This is essential to allow your body to rebuild and recover.  The general advice is to take on a carbo / protein mix straight after exercise.  I do this with Frijj milkshakes – the chocolate and fudge brownie ones are Dee-lish!  A cheaper alternative is Tesco Chocolate Milk, 2 for £2, better value but nowhere near as tasty!  I will also have a banana with the drink.
Post Race Food

As with any food, one man’s meat is another man’s poison, or just because it works for me it might not for you.  I know some people who react quite badly to certain gels whilst other people have no problem with them. The best thing to do is try a few different products and find what works best for you. And don’t use something on race day if you’ve never tried it beforehand – you don’t want to be diving into the bushes halfway through the race because your nutrition has given you the wrong type of runs!

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