Gravel riding is pure freedom: getting off the beaten track, exploring, riding for long distances... But to fully enjoy the experience, you still need to manage your nutrition. In gravel riding, every gram counts. The challenge is twofold: staying efficient while traveling light . Which snacks should you choose to combine energy, practicality, and easy digestion? Follow the guide.

🧠 Nutritional needs in gravel

Before you fill your panniers, an essential reminder: the body needs around 40 to 60 g of carbohydrates per hour on an endurance ride, in addition to regular hydration (500–750 ml/h).

Your snacks must therefore:

• Be rich in carbohydrates and good fats (fast and complex)

• Easy to digest , even at high intensity

• Compact and lightweight

• Resist heat , shocks, rain

🥜 Top 6 Perfect Snacks for Gravel

1. Compact energy bars

🔥 Ideal for sustained efforts (climbs, restarts)

• Fast, easily assimilated carbohydrates

• Pocket-sized, no bulky packaging

• Example: banana/cashew energy bars

💡 Tip : Pre-cut them to eat without stopping.

2. Oilseeds and dried fruits

🥥 Perfect for cruising or long distance

• Good calorie density (almonds, walnuts, raisins, dates, etc.)

• Provide carbohydrates + fats + proteins

• Long shelf life

⚠️ Consume in small quantities (difficult to digest when climbing)

3. Fruit compotes or purees in gourds

🍎 Gentle on the stomach, hydrating and digestible

• Rich in natural carbohydrates

• Little chewing (helpful if you are short of breath)

• Practices while descending or stationary

🎒 Choose flexible and refillable formats to limit waste.

4. Bivouac porridges

🍚 Ultra popular recipe among professional cyclists

• Delicious porridge made with oat flakes, almond milk, chocolate, hazelnuts, red berries... Low cost, adaptable to your tastes: it's this way!

5. Compact granolas

🥣 To snack on dry or mixed with compote

• Good calorie base

• Rich in fiber and long-lasting energy
  

• Do you know COOKNRUN granolas ?

6. Salty snacks to avoid sugar overload

🧂 Ideal for long outings (6 hours+)

• Crackers, mini sandwiches, peanut butter toast

• Avoid “sickening sugar”

• Provides electrolytes (salt)

💡 Remember to alternate 1 salty snack every 3 or 4 sweet snacks .

🎒 How to organize your gravel snacks?

• Quick access to frame bag or jersey pockets

• Individual servings (no large bags to handle)

• Resealable and recyclable packaging

• Plan 1 snack every 45 minutes to 1 hour of exercise

✅ Nutrition checklist before departure

🌿 What if you ate better, without compromise?

At COOKNRUN , we design organic, gourmet products, made in France and designed for outdoor adventures . Energy and protein bars, freeze-dried meals: tested on the trails, validated by ultra-cyclists.

👉 Discover our gravel-friendly products

Eating well means riding further, with a smile. When it comes to gravel, the goal is to find the right balance between performance, lightness, and enjoyment . Vary the sizes, test your snacks during training, and set off with peace of mind.

Have a good trip, and enjoy your meal!