A closer look at popular energy bars and how to use them to your advantage

In today’s 24/7 society, it’s no surprise that energy bars are one of the fastest growing food products. Trying to find time for a well-balanced diet can be challenging when devoting time and energy to work, family and, of course, training.

Grabbing a protein bar on your way out the door can seem like the perfect solution for the time-strapped individual who is still concerned about eating healthy. However, as with choosing cereals, breads and oils, you should proceed with caution. Make the correct choice, and you can be nibbling on a bar full of healthy fat and high quality protein; make the wrong choice, and you could be munching away on a candy bar in disguise that will do little to improve your performance and a lot to expand your waistline.

High-Carb vs. High-Protein
Whether you choose a bar that is predominantly made up of high glycemic carbohydrates such as sugars and dried fruit or a bar that is chock-full of protein depends on what you will be using it for. If you use energy bars during extended workouts (longer than one hour) for quick bursts of energy, then it’s best to select a bar that is composed mostly of quick-digesting carbohydrates such as brown rice syrup, dates or dextrose. These sugars will rapidly enter your bloodstream where they will be used by working muscles.

On the other hand, for a mid-day snack or a quick breakfast, your bar should consist of more whole food ingredients such as oats, flax, almond butter and dried fruit to increase its nutritional value. If you want the bar to be filling, look for one with a little more protein, say 10 to 12 grams.

To help recover from a full-throttle workout or event, you should choose an energy bar that consists of both carbohydrates and protein in a ratio of roughly three to one. The carbohydrates will help replace stores that are used up during exercise, and the protein will aid in repairing damaged muscles, allowing them to get stronger. Since sugars will be taken up by your carbohydrate (glycogen) and not fat stores, it’s not so bad if the bar contains carbohydrates in the form of simple sugars such as brown rice syrup.

Buyer Beware!
A quick glance at the nutrition labels of the vast array of energy bars  available can leave you wishing that you didn’t skip chemistry class. When reading the ingredients list of any bar there are certain additions that should always concern you. If you see the words “partially hydrogenated oil,” then that bar is not for you. This oil is a source of trans fat, which is a real killer. Nuts such as almonds would offer a healthier fat alternative.

Equally disconcerting (except if using during and immediately after exercise) is the presence of various sugars that can result in a bar deriving more than half of its calories from the sweet stuff. Red flags are glucose-fructose, dextrose, maltodextrin and yes, even honey. Assume that if any of these appear as the first one or two ingredients, you will be choosing a bar heavy on the sweeteners. Some bars contain sugars in the form of dried fruit which would be a wiser selection as they contain more healthy nutrients.

Bars can also be very calorie-dense, meaning that they contain a large amount of calories in a small amount of food. If you are trying to lose any extra jiggle then wolfing down a 500 calorie bar as a mid-morning snack is not the best idea. For a snack, look for those in the 200 to 250 calorie range. Following a strenuous exercise session you can be a little less strict with this number.

For a protein source, whey protein is more desirable than soy protein. Whey protein is a higher quality protein than soy protein.  Additionally, the soy protein used for energy bars is highly processed and greatly differs from the original soy bean.

Raw Power
Recently, a new form of bar composed of mostly (if not all) raw, unprocessed ingredients has hit the market. For the most part, these are a good choice and worth tossing into your gym bag. LaraBar is one example of an amazing tasting bar consisting of only whole food ingredients.

Lastly, it’s important that you don’t consider these energy bars as meal replacements. Bars cannot replace the fiber, phytochemicals, vitamins and minerals that are present in whole foods.

Matthew Kadey is a dietitian, personal trainer and free-lance writer  based in Toronto.