By Kris Walker MD

There are a multitude of energy bars on the market and you may be wondering, “How do I choose between them all?” The answer depends on what you are using the bar for. You can use a bar for a meal replacement or snack, energy boost before working out, calorie replacement during a workout, or post-workout recovery aid.  Different bars will fit different needs.

For a meal replacement or snack, the you would choose a bar with carbohydrates and some protein and it should be fairly low in fat, high in fiber, and possibly enriched with vitamins. Most bars are processed foods and may contain hidden sugars, so no more than one meal or snack a day should be replaced with a bar. The calories should be consistent with what you would require from a meal or snack. Avoid saturated and trans fats (may be listed as hydrogenated or partially hydrogenated oils) which are associated with atherosclerosis.  This is the build-up of cholesterol in your arteries, which can lead to heart attacks and strokes.

For a pre-workout energy boost, a bar with mostly carbohydrates would be best. It should be easily digested and eaten with an appropriate amount of fluid. High fiber may not agree with you right before a workout and you should avoid bars that are high in fat if you are doing a high intensity workout.

During a workout of 2 hours or more, some athletes prefer solid food to gels or energy drinks. If this is the case, choose a bar that easily digestible, high in carbohydrates, and possibly with electrolytes or amino acids added.  Another consideration is the bar’s consistency and its reaction to extreme temperatures. (Don’t take a chocolate coated bar in your jersey pocket in 90 degree heat!)  Some bars are too dry to eat during intensive exercise and some bars have too much fiber and can cause gastric distress and diarrhea. High fructose corn syrup may also cause gastric distress.  Experiment during training and NEVER try a new bar during a race.

For a post-workout recovery bar, research has shown that a ratio of carbohydrates to protein of 4 to 1 is best. Eating a bar with this ratio within 30 minutes of exercise will speed your recovery by replenishing your glycogen stores sooner.  Again, drink an appropriate amount of fluid to replenish fluids lost during your exercise session.

A chart comparing selected energy and protein bars follows.  Information on the chart was obtained from websites and labels.  Taste is another factor and is not evaluated, as taste is very subjective.

Energy Bar Comparison Chart