Sometimes though, the countless varieties and brands of bars can leave us overwhelmed. Staring at the labels and boxes, most of us aren’t sure which bar is best for our individual needs.
The FDA doesn’t really have any specific standards for what constitutes a high protein bar vs. a high carbohydrate bar or what makes a meal bar or snack bar.
High Carbohydrate Bars (usually eaten BEFORE a long workout)
Most nutritionists classify a nutrition bar as high carbohydrate when carbs provide at least 60-70% of its calories. For extended workouts (an hour or longer) or races, you generally don’t want to consume large amounts of protein, fat or fiber beforehand. These ingredients are harder to digest and may cause cramping. Since muscle glycogen is greatly depleted during prolonged endurance exercise, the best choice is a bar that contains high percentage of carbohydrates. Since glycogen depletion has been implicated in muscle fatigue, to keep your energy levels up, try to consume bars composed of quick digesting carbs. Look for ingredients like “brown rice syrup, dates, or dextrose”. The sugars can rapidly enter your bloodstream where they’ll be used by working muscles. Clif Bars, Powerbar Performance, Luna, and Kashi Go Lean are a few good choices.
Kashi Go Lean typically has around 180 calories, 5g fat, 30g carbohydrate, 6g fiber, and 9g protein.
Clif Bar- about 240 calories, 5g fat, 44g carbohydrate, 5g fiber, and 10g protein.
Luna Bar-190 calories, 6g fat, 27g carbohydrate, 4g fiber, and 9g protein.
High Protein (or Recovery) Bars Usually eaten as recovery AFTER a workout)
After a long intense workout or race (or after an aerobics class or lifting/ cardio session), you should choose a bar with a protein carbohydrate mix, often labeled as “protein bars”. Sports nutritionists consider bars with 12-15 grams of protein or more to fit in this category. The carbohydrate to protein ratio can vary considerably, but the carbs will replace stored energy that’s used up during exercise and the protein will aid in repairing damaged muscles, which builds strength. Bars like EAS’s Myoplex, Balance Nutrition Energy Bar, and Oh Yeah bars work well in this capacity.
EAS Hi-Protein Myoplex has 260 calories, 8g fat, 26g carbohydrate, 4g fiber, and 25g protein.
Titan Premium has 320 calories, 8g fat, 27 g carbohydrate, less than 1g fiber, and 26g protein.
These bars are more calorie and carbohydrate dense, so if you are trying to lose weight, look for bars about 200 calories and under like:
Balance Bar Carb Well has 200 calories, 8g fat, 22g carbohydrate, 1g fiber, and 14g protein.
Quest Bar with 180-200 calories, 8g fat, 4g carbohydrate, 18g fiber, and 20g protein.
Snack Bars (aka Meal Replacement Bars)
As a rule, bars used as snack bars have a higher nutritional value which lately comes from whole food and not as many chemical fortifications. Ingredients like flax, oats, nuts, nut butters, and dried fruit help increase the nutritional value. Those with more protein also tend to be more filling. These bars are fine for a quick breakfast or a snack between meals or on a walk or hike but they won’t suffice as a complete meal replacement. Also, it’s not a good idea to use these before an intense aerobic activity because added vitamins and minerals as well as fiber could cause digestive distress. Some of the current brands of organic raw bars include Lara Bars, Kind, Pure Bars, and Pro Bars.
Pure Bars and Lara Bars usually average about 180-200 calories, 7-9 g fat, 25-28g carbohydrate, 4-6g fiber, and 5-6 protein.
Kind and Kind Plus Bars run about 190 calories, 12-14g fat, 15-20g carbohydrate, 3-5g fiber, and around 2g protein.
ProBars are larger, but much higher in calories, 370. They have 18g fat, 48g carbohydrate, 6g fiber, and 9g protein (Again, if you are trying to shed some pounds, this wouldn’t be your best choice).
Overall, bars can work as a solution to the person strapped for time, but limit the number of bars to 1 or 2 per day at the most. Nutritious meals and snacks like fruit, vegetables, yogurt, nuts and lean proteins are your best bet nutritionally.
