Carbohydrate intake during endurance exercise is known to improve performance, yet the combined effects of liquid and solid carbohydrate sources on physiological and perceptual responses remain underexplored. This study investigated the impact of ingesting a carbohydrate-rich beverage and energy bar on cycling performance, energy availability, and recovery markers in healthy athletes. In a randomized crossover design, n = 24 recreationally trained cyclists (14 males, 10 females; age 24 ± 3 years; VO₂max 58.2 ± 5.1 mL/kg/min) completed two trials under controlled laboratory conditions. Each trial consisted of a 60-minute steady-state cycling session at 70% VO₂max followed by a 20-minute self-paced time trial. In the carbohydrate trial, participants consumed 330 ml of a carbohydrate-electrolyte beverage (33 g carbohydrate, 130 kcal, 250 mg sodium, 100 mg potassium) 20 minutes prior to exercise, along with an energy bar (45 g carbohydrate) at the 30-minute mark. In the control trial, participants consumed a placebo beverage and an isocaloric, low-carbohydrate bar. Performance was assessed by total distance covered and average power output during the time trial. Physiological and perceptual measures included heart rate, blood glucose, blood lactate, ratings of perceived exertion (RPE), abdominal discomfort, perceived thirst, and muscle soreness. Blood glucose was measured at baseline, 30 minutes, and 60 minutes using a portable glucometer. Data were analyzed using repeated measures ANOVA with significance set at p < 0.05. Carbohydrate ingestion significantly improved time trial performance, with participants covering greater distances (9.8 ± 0.6 km vs 9.1 ± 0.7 km, p = 0.002) and producing higher average power output (247 ± 17 W vs 230 ± 19 W, p = 0.008) compared to the control. Blood glucose levels were significantly higher in the carbohydrate trial at 60 minutes (5.7 ± 0.4 mmol/L vs 4.6 ± 0.5 mmol/L, p = 0.011), indicating improved energy availability. RPE was lower in the carbohydrate condition (14.1 ± 1.0 vs 15.4 ± 1.2, p = 0.019), and muscle soreness was significantly reduced 24 hours post-exercise (3.2 ± 1.1 vs 4.5 ± 1.3 on a 10-point scale, p = 0.027). No significant differences were observed in heart rate, blood lactate, abdominal discomfort, or perceived thirst between trials. These findings demonstrate that the combined ingestion of a carbohydrate beverage and energy bar during prolonged cycling enhances endurance performance, stabilizes blood glucose, reduces perceived exertion, and improves recovery. This strategy may be beneficial for athletes seeking to optimise performance and post-exercise comfort in endurance events (1,2).