What counts as ultra-processed? <\/p>\n The term ultra-processed food comes from the NOVA classification system, which groups foods by the degree and purpose of industrial processing. \u201cSports products like gels, bars and recovery shakes often fall into the ultra-processed category under NOVA because they\u2019re made largely from industrially extracted ingredients,\u201d explains Dr Emily Jevons, nutritionist for Team Picnic-PostNL<\/a>. \u201cThose ingredients are designed to create specific textures, flavours, portability or shelf stability \u2013 though some brands use more natural components than others.\u201d Jevons adds that NOVA measures technique, not intent: \u201cA gel exists to deliver rapidly digestible carbohydrates<\/a> in a compact, portable form during cycling, not to replace a balanced meal. In that sense, the \u2018ultra-processed\u2019 label doesn\u2019t really capture its function in an athletic context. It\u2019s a tool, not a dietary pattern.\u201d<\/p>\n You may like<\/p>\n Not all processing is bad news. Cooking, fermenting and freezing all count as processing too \u2013 they make food safer or easier to digest. \u201cUltra-processed\u201d simply goes further, adding ingredients to adjust taste, texture or shelf life. That distinction matters because the UPF category is very broad. Everything from cheap crisps to scientifically formulated recovery powders fits under the UPF umbrella, so sweeping claims that \u201call UPFs are harmful\u201d don\u2019t hold up to scrutiny.<\/p>\n Most cyclists probably eat what would generally be considered a healthy diet: porridge and coffee before a ride, a post-training omelette, plenty of fruit and veg, the odd pastry at the cafe stop. But if you count the bottles of carb drink, mid-ride bars and post-session shakes, it\u2019s clear that ultra-processed products feature heavily. That\u2019s not because cyclists are careless eaters \u2013 quite the opposite. It\u2019s because performance nutrition relies on convenience and digestibility. During long or intense rides, fuel needs to be quickly absorbed, easy on your stomach, and pocket-friendly to carry. In that context, a gel or recovery powder isn\u2019t junk food; it\u2019s part of the equipment list.<\/p>\n But when you\u2019re regularly taking in 300\u2013400g of carbohydrate on the bike \u2013 60\u201380g an hour, several times a week \u2013 there\u2019s not much leeway left for the rest of the day. Keep adding processed carbs off the bike and you risk overshooting your energy needs, while crowding out the whole foods that supply fibre, vitamins and healthy fats. Still, the question remains: does this higher intake of processed products carry the same risks we hear about in the headlines?<\/p>\n Context is king <\/p>\n Most of the alarming headlines about ultra-processed foods come from large population studies linking high consumption to obesity, cardiovascular disease and early mortality. But it\u2019s crucial to look at who those studies were conducted on. \u201cMost of that data comes from general or sedentary populations,\u201d says Jevons. \u201cThose findings are largely driven by over-consumption and the displacement of nutrient-rich foods, not by the mere presence of processing itself.\u201d Cyclists exist in a very different physiological context. \u201cDuring and after long training sessions, high-glycaemic, rapidly absorbed carbohydrates are exactly what the body needs to maintain glycogen stores, prevent excessive stress responses and support recovery.\u201d<\/p>\n In other words, the same traits that make UPFs problematic for desk workers (high energy density, quick absorption, low fibre) can actually be useful for cyclists. A 2023 paper by Australian researchers found no studies yet examining UPF intake specifically in athletes, and no evidence that sports-nutrition-type UPFs have the same negative effects in sedentary groups. That said, Jevons cautions that \u201cif UPFs dominate the rest of a cyclist\u2019s diet outside training and recovery windows, the same long-term risks could eventually apply. Pattern of intake matters.\u201d<\/p>\n It\u2019s also worth remembering that the public conversation about UPFs can take a psychological toll. The idea that \u201cprocessed equals bad\u201d doesn\u2019t just oversimplify nutrition \u2013 it can fuel guilt, anxiety and disordered eating, and risks stigmatising foods that are affordable and widely eaten, particularly by people on lower incomes or with limited time to cook.<\/p>\n It\u2019s easy to demonise everything that comes in a wrapper, but not all UPFs are created equal. Many are high in added sugar and low in fibre, but others, like recovery powders or high-protein<\/a> bars, can be valuable tools when used appropriately. \u201cThe key is to separate performance nutrition from everyday eating,\u201d says Jevons.<\/p>\n You may like<\/p>\n \u201cDuring training and racing, gels, chews, isotonic drinks and recovery shakes are effective and safe tools for fuelling and hydration. Outside those contexts, relying on them for convenience meals can crowd out the diversity of micronutrients, fibre and phytonutrients found in whole foods.\u201d Her rule of thumb: if most of your total energy intake comes from minimally processed foods, using engineered products strategically for training and recovery is fine. The problem starts when they replace meals rather than support them.<\/p>\n For endurance riders, convenience isn\u2019t indulgence \u2013 it\u2019s a necessity. On the bike, when your heart rate is high and your stomach\u2019s under strain, fuel needs to be portable, palatable and easy to digest. That\u2019s where processed products come into their own. Sports nutrition is, by nature, engineered. Energy gels are designed to provide rapidly absorbed carbohydrates for instant energy. Carb drinks help sustain blood glucose levels on long rides. Recovery shakes provide protein in a form the body can handle when appetite is low. After a big session, sitting down to a full meal isn\u2019t always realistic. A shake or bar can bridge the gap until normal eating feels possible again. In this context, processing isn\u2019t the enemy; it\u2019s part of the performance toolkit. Used thoughtfully and at the right times, these products do what they\u2019re meant to: help you train harder, recover faster and feel stronger on the bike.<\/p>\n \n (Image credit: David Lyttleton)<\/p>\n Target your consumption <\/p>\n High training loads don\u2019t give athletes a free pass. Intense exercise protects against some metabolic risks, but it doesn\u2019t erase them entirely. Triathlete Lionel Sanders found this out when blood tests showed pre-diabetic readings after years of relying on sugary convenience foods \u2013 proof that performance fitness doesn\u2019t always equal metabolic health. \u201cCyclists are generally healthier than average,\u201d says Jevons, \u201cbut the same principles still apply: nutrient density, variety and balance matter over the long term.\u201d Processed products have their place, but they shouldn\u2019t replace real food. What fuels performance in the short term isn\u2019t always what sustains health over years of riding.<\/p>\n There\u2019s no need to avoid ultra-processed foods completely, but they\u2019re best used with purpose. Gels, bars and shakes have a clear role in training, recovery and competition. They just shouldn\u2019t make up the backbone of your everyday diet. Base regular meals on whole, minimally processed foods: fruit, vegetables, whole grains, pulses, nuts, lean proteins and healthy fats. They underpin everything performance relies on: energy availability, recovery, immune function and resilience.<\/p>\n Barcode-scanning apps now make it easy to check how \u201cprocessed\u201d a food is. Tools like Zoe, Yuka and FoodSwitch have made the idea of ultra-processing more visible, though they can also oversimplify a complex issue. \u201cApps like Zoe and Yuka have done a great job raising awareness of food processing,\u201d says Jevons, \u201cbut for athletes they can be a bit reductive. Flagging a recovery shake as a \u2018red\u2019 food because it contains isolates or stabilisers misses the context of why it\u2019s being used.\u201d For cyclists, these apps are best treated as prompts, not verdicts \u2013 reminders to consider overall diet quality rather than moral judgments on individual products. Awareness helps; guilt doesn\u2019t.<\/p>\n On easier rides or rest days, it\u2019s easy to swap processed products for real food. Bananas, dates, or rice cakes with jam work well mid-ride, while smoothies made with yoghurt, fruit and oats make effective recovery options. Some cyclists are also experimenting with honey-based gels as a natural alternative. Early research suggests they provide similar carbohydrate delivery to standard gels, with possible antioxidant benefits \u2013 though they can be tricky to carry. The trick is knowing when real food fits and when it doesn\u2019t. For long, low-intensity sessions, whole-food fuel is great. For races or intervals, engineered products still win in terms of speed, portability and stomach comfort.<\/p>\n Ultra-processed foods have become easy targets, but the reality is far more nuanced. For the general population, cutting back makes sense. For cyclists, the key is how and why these products are used. \u201cUsed appropriately, these products are part of the solution, not the problem,\u201d says Jevons. \u201cThey\u2019re performance tools. The issue comes when they start creeping into every snack and meal.\u201d On the bike, gels, bars and shakes do exactly what they\u2019re meant to: provide fast, accessible fuel when it\u2019s needed most. Off the bike, whole foods should take the lead. The goal isn\u2019t to fear your fuel, but to understand it \u2013 because balance matters far more than the label on the wrapper. Processing isn\u2019t the enemy; it\u2019s just another part of the performance equation.<\/p>\n DECODING THE \u2018KILLER BAR\u2019 INGREDIENTS <\/p>\n What Joe Wicks\u2019s documentary got cyclists talking about \u2013 and what the evidence really says.<\/p>\n Joe Wicks\u2019s Killer Protein Bar raised eyebrows by listing dozens of additives commonly found in processed foods. Many of the same ingredients appear, in much smaller amounts, in everyday sports nutrition. Here\u2019s what the science says:<\/p>\n Aspartame (sweetener): Mainly in diet drinks or protein powders, rarely in gels. Classified by WHO as \u201cpossibly carcinogenic\u201d, but safe well below the accepted daily limit. You\u2019d need to consume very large quantities to exceed it.<\/p>\n Sugar alcohols (polyols such as maltitol, xylitol, sorbitol): Common in low-sugar protein bars, not in gels or drinks. Safe, though excess can cause bloating or diarrhoea.<\/p>\n Emulsifiers & stabilisers (lecithin, gums, CMC): Keep powders smooth and bars stable. Lecithin is safe; limited research suggests CMC may alter gut bacteria, but there\u2019s no proven harm in healthy athletes.<\/p>\n Colourings (titanium dioxide, carmine): Mostly cosmetic and now largely phased out. Titanium dioxide is banned in the EU; carmine remains permitted but may trigger rare allergies.<\/p>\n Palm oil and processed fats: Used for texture in some chocolate-coated bars. Research findings are mixed, but there\u2019s little evidence of harm from the small amounts most people eat.<\/p>\n This feature was originally published in the 8 January 2026 print edition of Cycling Weekly magazine \u2013 available to buy on the newsstand every Thursday (UK only) while digital versions are available on Apple News<\/a> and Readly<\/a>. Subscriptions through Magazine’s Direct<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Ultra-processed foods (UPFs) have become the pantomime villain of modern nutrition. 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