Energy bars are popular with many athletes because they are a quick and convenient source of calories that are easy to eat during workouts or as a handy snack. Although for the most part, real food is often better and preferable nutrition-wise, energy bars can good to have on hand. Traveling, training camps, and races are great times for the convenience of energy bars, since it can be more difficult to have a supply of food close by to refuel your working muscles.
What to Look for in an Energy Bar
When I do eat bars, I choose ones that taste good and feature wholesome ingredients (e.g. I like xact nutrition bars for these reasons – they also do pretty well in the cold – a good thing for cross country skiers!). Bars vary widely in their ingredients and nutrient makeup, so check the ingredient list and avoid the glorified candy bars. Remember to consume bars with the appropriate amount of fluid. Here are some general guidelines:
Before or during workouts you want something that digests well and fuels your muscles. Look for a bar high in carbohydrates (about 70% or more of calories from carbs). Individuals vary in what their gut can tolerate, and this might depend on your activity (i.e., many people have better tolerance cycling vs running) so see what works for you. For more intense workouts, some individuals might want to avoid bars with a lot of fiber since they could cause gastric distress, or avoid solid foods altogether and opt for sport drinks only.
- Post workout: Again, bars rich in carbohydrates are what you need to replenish muscle glycogen. A bar with a higher protein content can help your muscles recover (some high protein bars taste pretty bad – my favourite is the xact nutrition ProKrunch bar), or consume your bar with a source of protein (e.g., glass of milk).
- Snacks: Look for a bar with more protein (about 8 g or more/bar) to better control blood sugar levels. Also, choose healthier bars – like higher fiber bars and bars made whole grains rather than refined carbohydrates. Better still – skip the bar and choose real foods (see below).
- Avoid any bars that contain trans fats, which have been linked to chronic disease.
Can I eat a bar instead of a meal?
If you are stuck, eating an energy bar is better than not eating at all, but generally even the best-formulated bar can’t match the great nutrients you can find in whole, inexpensive foods.
Real Food Options
Contrary to what some high profile advertisements allude to, energy bars won’t enhance performance any more than conventional foods, and they aren’t a necessary part of an athlete’s diet. In some cases, relying too much on these engineered foods can mean that you’re missing out on “real” foods and nutrients that are important for good health. Energizing your body with real foods provides a necessary variety of important nutrients, is more economical, and often tastes better. You do need to plan in advance, but it’s worth it. Here are some ideas:
Portable workout snacks: (prepackage in small zipper bags): oatmeal or fig cookies, raisins, honey sandwich, breakfast cereal, graham crackers.
Post-Workout: Consider chocolate milk and 100% whole grain cereal and nonfat milk, which are simple foods that have proven to be as effective or better than specialized recovery products in several studies. A 4-to-1 ratio of carbohydrates to protein is considered best for optimal for muscle recovery.
Snacks (also good post-workout options): Many of these combinations include protein, healthy fats, and important nutrients.
- Lowfat yogurt and fruit
- Lowfat cottage cheese and fruit
- Snack size can of tuna and whole grain crackers
- Ready-to-eat whole grain cereal and milk
- Dried fruit and nut mix
- Whole grain bread spread with peanut or almond butter
- Hummus with vegetables or whole grain pita
- Homemade fruit smoothie
You’ll find more ideas for refueling for recovery here:
Make Your Own Energy Bars
Consider making your own bars. You’ll be rewarded by some great treats to look forward to during your workout. Bake a batch and freeze, so that you have a good supply on hand.
You don’t need to go looking for fancy powders or ingredients to make your bars. A low-fat oatmeal cookie will provide you with plenty of carbohydrates, and is comparable (and often more tasty) than many energy bars.
Here are a few recipes that I make often. 
- Double Chocolate Peanut Butter Energy Bites
- Sheila’s Quick & Easy Oatmeal Bars
- Almond Butter Chocolate Chip Bars
- Sesame Date Energy Bites
If you freeze a batch, it can be as convenient as grabbing an energy bar!
More Sports Nutrition Articles
- Nutrition Strategies for Health and Athletic Performance
- Dietary Nitrates, Sports Performance, and Health
- Athletes Avoiding Gluten and Grains: Is There Good Evidence?
- The Iron Needs of Athletes: Who Needs More, and How to Get it Through Your Diet
- Healthy or Hype? Chocolate Milk for Recovery
- How Much Protein Do You Need?
- What Should I Eat Before I Workout?
- Energy Bars: What to Look for, Real Food Alternatives, and How to Make Your Own
- Will Beet Juice Improve Endurance Performance?
- Refueling for Recovery
- You Fuel your Workouts, but How Does the Rest of your Diet Stack Up?
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Updated May 18, 2015
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