Pre-race energy cakes or “Gatosport”: the complete guide

The evolution of sports nutrition over recent decades has led to increased specialization of products intended for endurance, transforming the traditional "last meal" into a "science." The concept of the energy cake, popularized by the Gatosport brand, which has become a generic term over time, has established itself as a strategic solution for athletes seeking to maximize their glycogen stores while minimizing the risk of gastrointestinal problems. This article analyzes the physiological mechanisms of digestion during exercise, compares industrial and natural formulations, and provides a detailed guide to the optimal use of these products.

The importance of the pre-race meal

The management of glycogen is the determining factor in performance during endurance events lasting more than 90 minutes. The human body has limited reserves, stored mainly in the liver and muscles, totaling approximately 400 to 500 grams in a trained individual. When these reserves are depleted, exercise intensity drops sharply, a phenomenon known as "hitting the marathon wall" or "bonking" while cycling.

The role of the energy cake is to replenish these reserves without imposing an excessive digestive load. Unlike a traditional breakfast consisting of fiber, saturated fats, or uncontrolled fast sugars, the sports cake offers high caloric density in a small volume, thereby facilitating gastric emptying before the start. The energy intake from one-third of a cake can exceed 500 kcal, which is equivalent to a full meal but in a much more digestible form.

Blood glucose and insulin dynamics

One of the major challenges of the pre-competition meal is avoiding reactive hypoglycemia. Consuming a large amount of high-glycemic-index sugars can cause an insulin spike, leading to a drop in blood sugar just as the race begins. High-performance energy cakes use carbohydrate chains of varying lengths to smooth this hormonal response.

Nutrient type	Function in the Energy Cake	Performance benefit
Complex carbohydrates	Replenishment of liver glycogen	Delays central fatigue
Plant Proteins	Maintenance of nitrogen balance	Limits muscle catabolism
Minerals (Na, K, Mg)	Electrolyte balance	Prevents cramps and dehydration
B vitamins	Metabolic cofactors	Optimizes substrate oxidation

Comparative analysis: maltodextrin vs whole cane sugar

The choice of carbohydrate sources is the main point of divergence between conventional sports nutrition manufacturers and brands focused on natural ingredients.

The limitations of conventional maltodextrin

Corn maltodextrin is widely used in the industry because of its low cost and ability to provide energy quickly. However, it is often ultra-processed, with a glycemic index above 100. This characteristic can be detrimental if the cake is consumed too close to exertion without a gradual loading phase. In addition, maltodextrin can create high osmotic pressure in the intestine, drawing water from the blood into the intestine, which causes diarrhea and feelings of bloating.

Innovation through whole cane sugar at Mulebar

Mulebar has chosen to use whole cane sugar Rapadura as the main source of carbohydrates in its energy cake. Unlike maltodextrin, which results from an industrial starch hydrolysis process, Rapadura is an unrefined whole sugar, simply dehydrated after the cane juice is extracted. It therefore retains all its natural components: sucrose, traces of glucose and fructose, as well as naturally occurring minerals such as potassium, magnesium, and calcium.

In terms of energy, Rapadura provides fast, effective energy, perfectly suited to pre-competition needs. The sucrose it contains is rapidly split into glucose (immediately usable by the muscles) and fructose (directed toward liver stores), enabling optimal replenishment of muscle and liver glycogen before exertion. This dual metabolic pathway promotes complete energy availability without relying on ultra-processed carbohydrates.

A major advantage of whole cane sugar lies in its digestive tolerance. Unlike certain high-osmolarity maltodextrins, which can cause gastric discomfort and heaviness when consumed in large quantities, Rapadura, incorporated into a solid matrix such as an energy cake, is digested progressively and in a well-controlled manner. Its natural structure and lack of excessive refining make it a “cleaner” option, particularly suited to athletes sensitive to pre-race digestive stress.

Finally, Rapadura offers an often-overlooked additional benefit: its rich, slightly caramelized flavor profile enhances the taste of the energy cake. In sports nutrition, the ability to consume your carbohydrate intake easily is a key factor in success. An enjoyable product lifts your spirits, which is very beneficial for your mindset before the start, which is always somewhat stressful.

By choosing whole Rapadura cane sugar rather than maltodextrin, Mulebar therefore favors a more natural, higher-quality approach that is more consistent with the expectations of modern endurance athletes: performance, digestibility, and authentic ingredients.

Composition and benefits of the Mulebar energy cake

Mulebar's chocolate energy cake illustrates the brand's philosophy: simplicity, naturalness, and effectiveness.

Nutritional Values and Ingredients

Recommended active ingredients in a sports cake

• Carbohydrates: 75g minimum per serving
• Sugar ratio: Sugar ratio below 50% of carbohydrates, with a blend of several sugars, ideally glucose/fructose.
• Proteins : 10g minimum
• Sodium : 300mg minimum
• Potassium : European regulations recommend a minimum of 300mg per serving
• Magnesium : European regulations recommend a minimum of 56mg per serving
• Calcium : European regulations recommend 120mg per serving
• B vitamins : at least 2 B vitamins
• Antioxidants : European regulations recommend at least 12mg of vitamin C, 1.8mg of vitamin E or 2.5mg of zinc per serving.

The Mulebar recipe

A 155g serving of prepared cake provides approximately 573kcal, an ideal energy density for the start of a long-distance race. The formulation includes 12.7g of plant-based protein, essential for stabilizing hunger and protecting muscle fibers during exercise.

Component (per 155g)	Quantity	Nutritional Intake
Energy	573 kcal	Coverage of initial needs
Plant Proteins	12.7g	Muscle protection
Sodium	351mg	Optimal water retention
Vitamins B, C, E, D	16.9mg	Antioxidant and metabolic support
Minerals (K, Mg, Ca)	1200mg	Neuromuscular function

Unlike traditional sports cakes, which often have a lengthy list of ingredients, Mulebar favors 100% natural components, without chemical preservatives such as Sodium Benzoate (E211) or Potassium Sorbate (E202). Although permitted, these additives are notorious irritants for the intestinal lining when it is subjected to the stress of exercise.

Comparison with the market leader:

• Energy intake and carbohydrate loading: Per serving, the Mulebar format provides 572 kcal and 100g of carbohydrates at once, compared with approximately 513 kcal and 102g of carbohydrates for 1/3 of Gatosport. This makes it easier to reach the ideal carbohydrate-loading threshold before a long effort (trail, marathon, cycling event).

• Fiber content: The Mulebar cake is significantly higher in fiber (16.7g/100 g compared with 5.2g for Gatosport). This promotes satiety and spreads out the glycemic index, but it needs to be tested during training by people who are very sensitive digestively just before a race. 

• Micronutrient profile: The Mulebar product highlights a complete blend enriched with vitamins (B, C, D, E) and essential minerals for exercise (Sodium, Potassium, Magnesium, Calcium), whereas Gatosport is mainly enriched with Calcium and Sodium

When should you eat an energy cake?

The effectiveness of an energy cake depends on when it is consumed. The sports cake was designed to offer flexibility that conventional starchy foods do not.

The pre-exercise consumption protocol

One of the major advantages highlighted by users of Gatosport or similar solutions is the extra sleep.

• H-3 hours: This is the recommended time frame for complete digestion. At this point, you can consume a full portion (approximately 1/3 to 1/2 of the prepared cake).

• H-1 hour: Thanks to its high digestibility and low fiber content, the Mulebar energy cake can still be consumed up to 60 minutes before the start. This avoids having to get up in the middle of the night for an 8:00 a.m. marathon start. 2'30 minutes in the microwave is enough.

• The splitting method: For the most sensitive stomachs, it is advisable to eat the main portion 3 hours beforehand, then take very small bites every 15 minutes until 1 hour 30 minutes before the start.

Use during exercise

Although designed as a pre-race meal, the energy cake has its place during ultra-endurance events (Ultra-Trail, long hikes, cycling events). Its soft texture offers a welcome alternative to gels and chocolate bars when sugar fatigue overwhelms the palate. Its ease of chewing is a valuable asset when fatigue makes swallowing solid foods difficult.

Performance and gastric comfort: the keys to success

Digestive problems are the leading cause of withdrawal in marathons and ultratrails. Performance is intrinsically linked to gastric comfort.

Physiological changes during exercise and digestion

During intense exercise, blood is redirected from the visceral organs to the active muscles, a phenomenon known as exercise-induced ischemia. The digestive system enters a state of relative hypoxia, which nearly stops digestion. If the stomach still contains undigested or overly high-fiber foods at the start, they will ferment, causing nausea and reflux. Mulebar's cake formulation, low in saturated fat and insoluble fiber, minimizes the risk of gastric stasis.

The anti-nausea approach

Mulebar sometimes includes functional ingredients such as ginger in its lemon-ginger bar to help prevent nausea. Using natural, subtle flavors helps prevent the sickening feeling often associated with overly sweet products or strong artificial flavors. The fluid texture of Mulebar energy compotes can also supplement the cake's intake for athletes whose stomach "closes up" completely during the race.

Alternatives: Homemade cake vs. commercial solutions

Athletes may be tempted to make their own energy cake for economic reasons or to have complete control over the ingredients.

Homemade sports cake

Homemade recipes generally use a base of flour (white or spelt), honey (rich in fructose and glucose), plant-based milk, and dried fruit. Acacia honey is particularly popular for its fructose content, providing sustained energy. Although the cost per kilogram is significantly lower (around €5.25/kg compared with more than €25/kg for store-bought products), nutritional precision is more uncertain.

The added value of Mulebar

Mulebar energy cake offers guaranteed results. The balance of carbohydrates, proteins, and minerals is finely calibrated to meet the specific needs of endurance. The quick preparation (mixing with water and rapid baking in the oven or microwave) is an undeniable logistical advantage when traveling to competition venues.

Strategies by event type

The use of energy cake should be tailored to the goal.

The 10K and the Half Marathon

Over short but intense distances, the goal is to keep the stomach light. A 1/4 cake serving 1h30 before the start is more than sufficient. For a 10km runner completing the distance in under 40 minutes, external energy intake is secondary to complete gastric emptying.

The marathon and long-distance triathlon

Here, the energy cake is the centerpiece. It must be tested during long training sessions to confirm tolerance. The Mulebar protocol recommends pairing it with adequate hydration (about 200ml of water per serving) to facilitate the absorption of concentrated carbohydrates.

Energy cake or pasta?

Before a race, pasta and energy cake do not serve exactly the same purpose: pasta, eaten the day before, mainly helps increase muscle glycogen stores thanks to its high content of complex carbohydrates, while energy cake, eaten about three hours before the start, helps replenish liver glycogen stores and stabilize blood sugar at the key moment of departure.

Pasta requires a substantial amount of food and a genuine carbohydrate-loading strategy, whereas energy cake offers a more compact, digestible and reassuring solution on race morning. For long efforts such as marathons or trail races, the two approaches are often complementary rather than opposed.

Summary and recommendations

Endurance performance depends on flawless nutritional logistics. When chosen carefully, energy cake forms the foundation of this strategy. Analysis of Mulebar products shows that it is possible to combine energy efficiency with respect for digestive physiology by prioritizing natural ingredients and complex carbohydrate sources such as unrefined cane sugar.

Key Points for the Athlete:

• Prioritize natural ingredients: Avoid preservatives (E211, E202), which irritate the gut under stress.
• Get the timing right: Consume the main portion between H-3 and H-2, with leeway until H-1 for more digestible products such as Mulebar.
• Test during training: Never introduce a new product on race day.
• Vary your options: Alternate between Mulebar chocolate cake and more fluid options such as fruit purées if gastric fatigue sets in.
• Monitor minerals: Make sure the cake contains enough sodium (at least 300mg per serving) to support hydration.

Mulebar's approach, by banning ultra-processed ingredients in favor of a complete, natural food matrix, offers athletes a credible, high-performance alternative to industrial standards.