Raising the Bar

How to find the best energy bar for you

Today, energy bars are as much a part of a runner’s life as workouts paced by heart monitors, technically-enhanced clothing and running shoes that measure and record every step taken. Sorting through all the nutritional information, theories and promises of what an energy bar can and can’t do for your health and performance, however, could be a day job in its own right. To simplify life, remember that the word "energy" on a bar label simply means that the food supplies calories, not that eating it will make you more energetic or guarantee a PR. Energy bars still place second (some a very distant second) to eating wholesome foods, like bananas, a handful of baby carrots, a glass of lowfat milk, a bowl of oatmeal or a healthy sandwich. Whole foods contain phytochemicals and other constituents that manufacturers don’t put into bars due to feasibility, cost or the fact that we simply don’t even know everything in food that should be put into a bar.

Eaten in moderation, at appropriate times and in appropriate amounts, energy bars can offer quick and easily digestible convenience. When consumed during prolonged exercise, like long training efforts and races such as marathons and ultras, the nutrients and fuel supplied by energy bars can help you cross the line. Choose wisely and it will be the finish line. If not, you could find yourself racing for the line to the nearest porta-potty.

General guidelines for choosing energy bars as a snack or meal replacement

Smart runners don’t count calories. They make their calories count. If an energy bar is taking the place of a real food, make certain it comes as close as possible to the real thing. This is paramount advice for runners who frequently replace snacks or even entire meals by grabbing a bar. If your standards are low when it comes to choosing a bar, you miss a real opportunity to get in essential nutrients and you can easily rack up excess junk-filled calories from eating what is essentially a vitamin-fortified treat. Bars that supply 100 to 250 calories make good snacks for most runners who are actively training. If you’re truly relying on a bar as a meal replacement, choose a well-rounded one that supplies enough calories (a minimum of 300 calories) from carbohydrate, protein (at least 10 to 15 grams) and fat, just as a well-balanced meal would. Train yourself to eat at least one real food with it. A chronic breakfast skipper, for example, can easily grab a piece of fruit or carton of lowfat milk to go with a bar.