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

The evolution of sports nutrition over recent decades has led to increasing 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 became 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

Managing glycogen stores 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 run out, exercise intensity drops sharply, a phenomenon known as "hitting the marathon wall" or "bonking" while cycling.

The role of the energy cake is to saturate these stores 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 provided by one-third of a cake can exceed 500 kcal, equivalent to a complete meal but in a much more easily assimilated form.

The dynamics of blood sugar and insulin

One of the major challenges of the pre-competition meal is avoiding reactive hypoglycemia. A massive intake of high-glycemic-index sugars can cause an insulin spike, leading to a drop in blood sugar right at the start. 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	Replenishes liver glycogen	Delays central fatigue
Plant-based proteins	Maintains nitrogen balance	Limits muscle catabolism
Minerals (Na, K, Mg)	Electrolyte balance	Prevents cramps and dehydration
B-group 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 naturalness.

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 exercise 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 bloating.

Innovation Through Whole Cane Sugar at Mulebar

Mulebar has chosen to use whole Rapadura cane sugar as the main source of carbohydrates in its energy cake. Unlike maltodextrin, which is produced through an industrial starch hydrolysis process, Rapadura is an unrefined whole sugar, simply dehydrated after the cane juice is extracted. It therefore retains all of 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 rapid and effective energy, perfectly suited to pre-competition needs. The sucrose it contains is quickly broken down into glucose (immediately usable by the muscles) and fructose (directed toward liver stores), enabling optimal replenishment of muscle and liver glycogen before exercise. 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 that can cause discomfort and gastric heaviness when consumed in large quantities, Rapadura, incorporated into a solid matrix such as an energy cake, is digested gradually 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 digestive stress before a race.

Finally, Rapadura offers an additional benefit that is often overlooked: its rich, slightly caramelized flavor profile enhances the enjoyment of the energy cake. In sports nutrition, the ability to easily consume one's carbohydrate intake is a key factor in success. A pleasant-tasting product lifts the spirits, which is very good for morale before the start, which is always a little stressful.

By choosing Rapadura whole 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.
• Protein : 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 573 kcal, an ideal energy density for the start of a long-distance race. The formulation includes 12.7g of plant-based protein, essential for curbing hunger and protecting muscle fibers during exercise.

Component (per 155g)	Quantity	Nutritional intake
Energy	573 kcal	Coverage of initial needs
Plant-based proteins	12.7g	Muscle protection
Sodium	351mg	Optimal fluid 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 feature a long 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 to the intestinal lining when it is subjected to the stress of exercise.

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 traditional starchy foods cannot provide.

The pre-exercise consumption protocol

One of the major benefits highlighted by users of Gatosport or similar products is the extra sleep.

• H-3 hours: This is the recommended time 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 departure. 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 portioning method: For the most sensitive stomachs, it is recommended to eat the main portion 3 hours beforehand, then take very small bites every 15 minutes until 1 hour 30 minutes before departure.

Use during exercise

Although designed as a pre-race meal, the energy cake also has its place in ultra-endurance events (Ultra-Trail, long-distance hikes, cycling events). Its soft texture provides 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 consuming solid foods difficult.

Performance and gastric comfort: the keys to success

Digestive problems are the leading cause of withdrawal from marathons and ultra-trail races. 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 working muscles, a phenomenon known as exercise-induced ischemia. The digestive system enters a state of relative hypoxia, which almost completely halts digestion. If the stomach still contains undigested or overly fibrous food at the time of departure, it will ferment, causing nausea and reflux. Mulebar's cake formulation, low in saturated fat and insoluble fibre, minimises the risk of gastric stasis.

The anti-nausea approach

Mulebar sometimes incorporates functional ingredients such as ginger into its lemon-ginger bar to help prevent nausea. Using natural, subtle flavours prevents the nausea often associated with overly sweet products or strong artificial flavours. The fluid texture of Mulebar energy purées can also complement the cake's energy intake for athletes whose stomachs completely "shut down" during the race.

Alternatives: Homemade Cake vs. Commercial Solutions

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

Homemade sports cake

Homemade recipes generally rely on 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 kilo is significantly lower (around €5.25/kg compared with over €25/kg for commercial products), nutritional precision is more uncertain.

The added value of Mulebar

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

Strategies by event type

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

The 10K and half marathon

Over short but intense distances, the goal is to keep the stomach light. A quarter-cake portion 1 hour 30 minutes before the start is more than sufficient. For a runner completing 10 km in under 40 minutes, external energy intake is secondary to completely emptying the stomach.

The marathon and long-distance triathlon

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

Energy cake or pasta?

Before a race, pasta and an energy cake do not serve exactly the same purpose: pasta, eaten the day before, primarily helps increase muscle glycogen stores due to its high complex-carbohydrate content, while an energy cake, eaten approximately three hours before the start, helps replenish liver glycogen stores and stabilize blood sugar at the key moment of the start.

Pasta requires a substantial amount of food and a proper carbohydrate-loading strategy, whereas an 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 opposing.

Summary and recommendations

Endurance performance depends on flawless nutritional logistics. When chosen carefully, an energy cake forms the foundation of this strategy. Analysis of Mulebar products demonstrates 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 Athletes:

• Prioritize natural ingredients: Avoid preservatives (E211, E202), which irritate the intestines under stress.
• Get the timing right: Eat the main portion between H-3 and H-2, with tolerance up to H-1 for more easily 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.