Tony's Chocolonely Tony's Chocolonely Milk Almond and Honey Bar
- Bar
- Checked
- Grade C
Tony's Chocolonely Milk Almond and Honey Bar by Tony's Chocolonely has 161 kcal, 16.8 g carbs, 2.2 g protein and 9.3 g fat per serving (1 portion (30 g)).
Tony's Chocolonely Milk Almond and Honey Bar is a 180g milk chocolate bar infused with bits of almond and honey nougat. This bar offers a sweet and creamy indulgence, primarily aimed at those who enjoy a nutty twist in their chocolate. Although not designed specifically for athletes, it can serve as a quick energy source during long endurance events due to its high sugar content. The bar's carbohydrate composition can provide a rapid energy boost, making it suitable for mid-ride or post-run snacking when glycogen stores need replenishing. However, its high sugar and fat content mean it's best consumed sparingly and not as a primary fuel source for endurance activities.
- Quick energy boost
- Rich in simple sugars
- Contains almonds for texture
- Fairtrade certified ingredients
On the label per serving, 1 portion (30 g)
| Energy | 672 kJ |
|---|---|
| Calories | 161 kcal |
| Carbs | 16.8 g |
| Sugar | 15.6 g |
| Fibre | 0.0 g |
| Protein | 2.2 g |
| Fat | 9.3 g |
| Saturated fat | 5.0 g |
| Cholesterol | 0 mg |
| Sodium | 25 mg |
The numbers that matter on a training day
For endurance who it suits
While Tony's Chocolonely Milk Almond and Honey Bar can provide a quick energy boost due to its high sugar content, it should be used sparingly in endurance sports. Its high fat and sugar content may not suit all athletes, particularly those sensitive to sugar spikes or managing calorie intake. Pair with a protein source post-exercise for better recovery.
This bar is most suitable for endurance athletes who need a quick energy boost during long sessions or as a treat post-exercise. It's ideal for those who enjoy sweet, nutty flavors and are looking for a fair-trade product. However, due to its high sugar and fat content, it is not recommended for athletes with strict dietary restrictions or those managing weight.
Ideal for long rides or runs when a quick sugar hit is needed. Also suitable for post-exercise recovery when paired with a protein source.
- High sugar content for quick energy boost
- Contains almonds for added texture and taste
- Fairtrade and ethically sourced ingredients
- Vegetarian-friendly
- High in sugar and calories
- Low in electrolytes
- Not suitable for low-GI diet
- Bulky and may melt in heat
- High sugar content may cause GI distress
- Potential for dental erosion due to stickiness
Fuelling science in short
Yes, but conditionally. It's practical for long sessions needing quick energy, though it's bulky and may melt in heat.
High GI due to sugar content, leading to rapid blood sugar spikes. Fast gastric emptying but may cause rebound hypoglycemia if consumed alone.
Low sodium content (~25mg per 30g serving) is insufficient for significant electrolyte replacement during heavy sweat losses.
- Total carbs
- 102 g
- Hourly capacity
- 60-90
Race day before, during and after
Consume a small portion 1-2 hours before the race for a quick carb boost, but ensure it's balanced with other low-GI foods.
Use sparingly for quick energy during long events. Consider alternatives like gels for easier digestion.
Pair with a protein source within 30 minutes post-race to aid muscle recovery and glycogen replenishment.
- Pair with a protein shake post-exercise for recovery
- Combine with electrolyte drink to offset low sodium
- Use alongside low-GI snacks to stabilize blood sugar
For practitioners the evidence
Evidence grade: C — The product's claims are supported by basic nutritional principles, but lack direct clinical trial evidence.
This chocolate bar is not ideal for carb-loading due to its high fat content, which can slow gastric emptying and increase satiety. With 102g of carbohydrates per 180g bar, it can contribute to a carb-loading protocol but should not be the primary source. A 50g serving provides ~28g of carbohydrates, which can be part of a 600g daily target for a 70kg athlete. However, due to its high sugar and fat content, it is best used as a small top-up rather than a staple.
The bar's high sugar content leads to rapid digestion and absorption. The initial oral phase involves mastication and salivary amylase action on sugars. Gastric emptying is relatively fast due to low fiber and protein content, but high fat may slow it slightly. In the small intestine, glucose is absorbed via SGLT1 transporters, while fructose utilizes GLUT5. The presence of multiple sugars can enhance absorption capacity to ~90g/h. Any unabsorbed sugars may reach the colon, potentially causing fermentation and gas production.
The bar provides a quick source of carbohydrates, aiding glycogen resynthesis post-exercise. However, it lacks protein, which is critical for muscle repair and synthesis. Pairing with a protein source is recommended to meet the leucine threshold (~2.5-3g) and total protein intake (~0.3-0.4 g/kg). The bar's low sodium content means it does not significantly aid rehydration. It lacks anti-inflammatory or antioxidant compounds, so additional micronutrient supplementation may be needed.
The high sugar content can lead to GI distress if consumed in large quantities, especially during exercise. The bar's stickiness and sugar content pose a risk for dental erosion. Rapid blood glucose spikes may cause rebound hypoglycemia if consumed alone pre-exercise. The bar is not suitable for individuals with nut allergies or those on low-sugar diets. High fat content may slow gastric emptying, impacting performance if consumed too close to exercise.
- High sugar content may cause rebound hypoglycemia if consumed pre-exercise.
- Fat content may slow gastric emptying, affecting performance.
- Fructose without adequate glucose may lead to GI distress during exercise.
- Sticky texture increases risk of dental erosion with frequent use.
Questions about Tony's Chocolonely Milk Almond and Honey Bar
How many carbs are in Tony's Chocolonely Milk Almond and Honey Bar by Tony's Chocolonely?
16.8 g of carbs per serving (1 portion (30 g)), with 161 kcal and 2.2 g protein.
When should I eat this bar?
Consume during long endurance sessions for a quick energy boost or post-exercise with protein for recovery.
How much should I eat at once?
Limit to 30g portions during exercise to avoid excessive sugar intake and potential GI distress.
Is this bar suitable for gut training?
Due to its high sugar content, it may not be ideal for gut training. Test during training, not on race day.
Are there alternatives for endurance fueling?
Consider energy gels or chews with balanced glucose-fructose ratios for more efficient carb absorption.
What allergens are present?
Contains almonds, milk, and may contain traces of other nuts and gluten.
How does it behave in hot weather?
The bar may melt in high temperatures, making it less practical for outdoor summer activities.
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