Choosing an Energy Bar: What You Should Know

The varieties of energy/protein bars on the store shelves these days is overwhelming. There seems to be an option for every personal dietary need – low carb, caffeinated, high fiber, gluten-free, kosher, organic, raw, vegan, minimal ingredients – and in every possible flavor under the sun.

How the heck do you go about picking the right one for you?

The best bar for you depends on its purpose (how you plan to use it) and if you enjoy eating it (it’s gotta taste good!).

Let’s run through a number of scenarios to help you understand what type of energy bar to seek out for your situation.

Pre-workout/pre-race – since carbohydrates are going to fuel your body for the upcoming exercise look for a bar with 45 grams of carbohydrate (or more), lower in fat and fiber as that will slow the length of time it takes to digest, and if there’s a little protein in it that’s ok.

During exercise – choosing a bar that’s made up of easy-to-digest carbohydrate sources is key here. Lower in fat, fiber and protein. You’ll want to trial different bars during your training so you know what your body will tolerate best for competition day.

Post-workout/post-race – Looks for a ratio of 3-4 grams of carbohydrate per gram of protein. A mega-dose of protein from an energy bar isn’t going to give you an edge. Plus, the higher the concentration of protein the more likely it’s going to not taste very good.

Mid-day snacking – Choose a lower carbohydrate bar (15-20 grams) and moderate protein.

Meal replacement – {red flag!} Energy bars shouldn’t be treated as meal replacers. They should be treated as a convenient, pre-wrapped, emergency-only item. Make sure you’re including some real foods in your day.

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Additional ingredient considerations:

When it says “low sugar” – this likely means that they are using sugar alcohols (xylitol, erythritol, sorbitol, mannitol, etc.) to replace the sugar in the bar. Be careful. Consuming too much sugar alcohols is a potential recipe for diarrhea, cramping, bloating.

When it contains a high amount of fat – First, take a look at the ingredients. If it lists ingredients such as peanut butter, nuts, pumpkin seeds – these are naturally higher fat ingredients and healthy fats at that. It’s situations when the bar is coated in a layer of solid chocolate that may want to select a different bar. If you’re choosing an energy bar to help curb your hunger mid-meal then having some healthy fat can be very beneficial as it can provide a higher feeling of fullness and help curb your appetite for longer.

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Lastly, if you happen to have the time and energy to make your own energy bars I highly recommend doing so! There are thousands of recipes across the internet. Look for recipes with lots of great reviews and give them a try. Most are super easy to make, require no actual cooking or baking, taste amazing and can truly be better than any pre-wrapped product on the shelf. They often also freeze well so that you can save them long term for your workouts.

Have you made your own energy bars/bites before? Do you have a favorite recipe? Feel free to share (if you’re willing!) in the comment section below!