Riders planning longer journeys
British Cycling says rides up to about 90 minutes generally need no additional fuel. For a longer ride, plan carbohydrate-containing food or drink rather than counting sugar-free gum as fuel.
Who is this for?
Shoppers looking for a Fairtrade-conscious snack
Check what the Fairtrade mark covers as well as the chocolate’s nutrition panel and the portion you intend to carry. A sourcing claim does not, by itself, tell you whether a snack will work for your ride.
Riders considering caffeine gum
Caffeine gum is distinct from carbohydrate-containing food. Check the amount per piece, caffeine from other drinks or foods, and the pack warnings before deciding whether to use it.
What should you check?
Sugar-free gum
Choose for: Mint flavour or the act of chewing, not planned ride fuel.
Bear in mind: The cited EXTRA gum lists no sugars and carries a warning about excessive consumption of polyols.
Fairtrade chocolate
Consider when: Ingredient sourcing matters and the portion fits an existing food plan.
Bear in mind: Check the mark’s scope, nutrition per portion and whether the chocolate is practical to eat on that ride.
Caffeine gum
Consider when: You deliberately want a measured caffeine dose rather than food fuel.
Bear in mind: Caffeine from gum adds to other sources, and product warnings may make it unsuitable.
| Priority | What to check | Your needs |
|---|---|---|
| Ride fuel | Check ride duration and the carbohydrate in the food or drink you plan to take. British Cycling says rides up to about 90 minutes generally need no additional fuel; its event-day guidance gives a general rule of 1 g carbohydrate per kilogram of bodyweight per hour. | For a longer ride, I want food and drink that contribute to my plan, rather than counting sugar-free gum as fuel. |
| Fairtrade claim | Inspect the mark and accompanying ingredient wording. The Fairtrade Foundation says the white Fairtrade Sourced Ingredient mark identifies a Fairtrade-sourced ingredient. | If sourcing is my priority, I want to know which ingredients the claim covers before choosing a chocolate bar. |
| Gum ingredients | Read the sweetener list and warnings on the current pack. An ASDA listing for EXTRA Peppermint gum identifies polyols and warns that excessive consumption may produce laxative effects. | If I plan to chew several pieces during a ride, I want to account for the pack warning. |
| Caffeine | Check milligrams per piece, other caffeine sources and product warnings. Healthspan Elite lists 100 mg per piece for Kick-Start gum; that figure applies to that product. | I want to know my total caffeine intake from gum, coffee and other drinks, not just the amount in one piece. |
Mistakes to avoid
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Counting sugar-free gum as ride fuel
The cited EXTRA gum lists 0 g sugars per 100 g. It does not replace a carbohydrate-containing food or drink plan for a longer ride.
Decide what food and drink to carry based on the ride; treat ordinary gum as an extra if you want to chew it.
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Assuming every Fairtrade mark covers the same ingredients
The Fairtrade Foundation says its white Fairtrade Sourced Ingredient mark identifies a Fairtrade-sourced ingredient. A mark should not be read as a claim about ingredients it does not name.
Look at the mark and its accompanying wording on the chocolate pack before relying on the claim.
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Forgetting caffeine from other sources
Healthspan Elite lists 100 mg caffeine per piece for Kick-Start gum. Coffee, energy drinks and other products can add to the same day’s intake.
Add up the stated amounts and read the product warnings; seek appropriate professional advice if a medical condition or medicine makes caffeine use uncertain.
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Overlooking sugar-free gum warnings
An ASDA listing for EXTRA Peppermint gum warns that excessive consumption may produce laxative effects.
Read the current pack’s ingredients and warnings, particularly if you intend to carry multiple pieces.
Relevant brand references
EXTRA
The cited Peppermint sugar-free gum is a chewing option, not a planned carbohydrate serving for a ride.
- EXTRA’s 60-piece Peppermint listing gives 0 g sugars per 100 g.
- An ASDA listing for EXTRA Peppermint gum identifies polyols and warns about excessive consumption; check the warning on the pack you buy.
Healthspan Elite
Kick-Start is a caffeine gum to consider separately from food for a ride.
- Healthspan Elite states that Kick-Start contains 100 mg caffeine per piece.
- Its warning excludes children and pregnant women. Check the label and seek professional advice where medicines or a medical condition are relevant.
Divine Chocolate
Divine’s cited 35 g milk-chocolate bar is a Fairtrade-ingredient chocolate option, rather than chewing gum.
- Divine lists Fairtrade sugar and cocoa butter in the cited bar.
- Its listing gives 57 g carbohydrate and 31.7 g fat per 100 g; consider the portion and whether chocolate is practical for your particular ride.
Joybuy chocolate options
These chocolate bars relate to the optional snack route, not to chewing gum or caffeine gum. Check each pack’s Fairtrade wording, nutrition per portion and size against what you plan to carry.
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Tony's Chocolonely Milk Chocolate Caramel Sea Salt 180 g
A chocolate option if you want to consider an optional snack alongside planned ride food. The bar is 180 g; check the pack’s Fairtrade claim and nutrition for the portion you would take, rather than treating the whole bar as one ride serving.
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Tony's Chocolonely Ben & Jerry's Dark Milk Chocolate Fudge Brownie 180 g
A 180 g chocolate bar to assess as an optional snack, not a substitute for planning ride fuel. If Fairtrade cocoa is important to you, check the pack wording for the scope of its claim and read the nutrition panel for your intended portion.
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Tony's Chocolonely Milk Chocolate, Pretzel & Toffee 180 g
This 180 g bar is another chocolate option for a planned snack. Check which ingredients the Fairtrade wording covers, then compare nutrition per portion and the practicality of carrying and eating that portion on your ride.
Common questions
Can sugar-free chewing gum fuel a long bike ride?
Do not count the cited sugar-free EXTRA gum as planned ride fuel: its listing gives 0 g sugars per 100 g. British Cycling says rides up to about 90 minutes generally need no additional fuel; for a longer ride, plan suitable carbohydrate-containing food or drink separately.
Can Fairtrade chocolate be part of a cycling snack plan?
It can be an optional snack if its portion and nutrition fit what you intend to take and you find it practical to eat on the ride. Divine lists 57 g carbohydrate and 31.7 g fat per 100 g for its cited milk-chocolate bar; check the figures for the particular bar you choose.
What does a Fairtrade ingredient mark tell me?
The Fairtrade Foundation says the white Fairtrade Sourced Ingredient mark identifies a Fairtrade-sourced ingredient. Read the mark and accompanying wording on the pack to see which ingredient the claim names; do not assume it covers every ingredient.
What should I check before using caffeine gum on a ride?
Check the caffeine per piece, your other caffeine sources and the product warnings. Healthspan Elite lists 100 mg per piece for Kick-Start and warns against use by children and pregnant women; seek professional advice where a medical condition or medicine may affect your decision.
Why read the warning on sugar-free gum?
An ASDA listing for EXTRA Peppermint gum identifies polyols and warns that excessive consumption may produce laxative effects. Check the ingredients and warning on the pack you intend to carry, especially if you expect to chew several pieces.