Energy bars often face criticism due to their high sugar content, but these sweet snacks do have their rightful place and purpose. They offer a convenient option when you require a quick source of carbohydrates, such as during activities like uphill hikes, off-road bike rides, or when training for a half marathon.

Courtney Pelitera, MS, RD, CNSC, a sports dietitian affiliated with Top Nutrition Coaching, emphasizes, "As a sports dietitian, I advise my clients to incorporate some form of carbohydrates into their nutrition plan if they anticipate engaging in workouts lasting longer than 45 minutes." Depending on the exercise's intensity, the general guideline is to consume 30 to 60 grams of carbohydrates for every hour of moderate to high-intensity physical activity.

While energy bars might contain a higher sugar content compared to your typical protein bar, it's precisely this additional sugar that serves as a source of energy during your workout sessions. Energy bars deliver fast-digesting carbohydrates that provide glucose to muscle cells for the production of ATP, which translates to energy, according to Pelitera. Additionally, their portability makes them a convenient option for storage in your gym bag, backpack, or waist bag.

How to buy the healthiest energy bars

If you're in search of a nutritious energy bar to provide you with fuel, consider the following criteria:

  1. Healthy carbohydrate sources: Energy bars can derive their carbohydrates from various sources such as fruits, fruit purees, honey, maple syrup, oats, or even plain sugar. Pelitera advises opting for bars that use whole-food sources of carbohydrates, as they often come with additional nutrients like vitamins and minerals, as opposed to added sugars.
  2. Limited added sugars: "It's advisable to minimize the presence of added sugar in energy bars, as excessive added sugar can make their nutritional profile resemble that of a candy bar," notes Pelitera. A practical guideline is to select a bar with less than 10 grams of added sugar, as recommended by Pelitera.
  3. Lower levels of fiber and fat: Bars with higher fiber and fat content may require more effort to digest, according to Pelitera. For those new to consuming snacks during exercise, it's advisable to start with options that are lower in fiber and fat to avoid potential stomach discomfort.

Below, discover some of the best healthy energy bars that can help sustain your energy during extended periods of exercise, along with one bar to steer clear of before your workout.

1) Kind Energy Bars Peanut Butter

Each KIND Energy Bar provides 250 calories, 10 grams of fat (including 1.5 grams of saturated fat), 190 milligrams of sodium, 32 grams of carbohydrates (including 5 grams of fiber and 13 grams of sugar), and 10 grams of protein.

KIND Energy Bars are expertly designed as a pre-workout fuel option. According to Pelitera, "These bars differ slightly from the original KIND bars as they contain added carbohydrates and protein, providing sustained energy." It's also noteworthy that they include a modest amount of sodium, an electrolyte beneficial for nerve and muscle function, as well as replenishing lost salt due to sweating.

Moreover, these bars offer a delectable taste that aligns with the expectations of loyal KIND bar enthusiasts. "The texture of these bars is somewhat akin to traditional granola bars, which appeals to some athletes," observes Pelitera.

2) Picky Bars Ah, Fudge Nuts!

Containing 190 calories, 8 grams of fat (including 2 grams of saturated fat), 100 milligrams of sodium, 24 grams of carbohydrates (including 3 grams of fiber and 13 grams of sugar), and 7 grams of protein, Picky Bars stand out as a commendable choice.

Formulated with ingredients like peanuts, dates, and tapioca syrup, Picky Bars come highly recommended by Pelitera, particularly for her gluten-free athletes.

Each bar provides a substantial 25 grams of carbohydrates, complemented by a relatively lower fiber content, ranging from 2 to 3 grams depending on the flavor. This makes them an excellent choice for individuals seeking to avoid stomach discomfort during physical activity, as noted by Pelitera. Furthermore, these bars not only cater to a gluten-free audience but are also vegan, soy-free, and kosher. Consuming one of these bars roughly 30 to 60 minutes prior to a challenging run or a half-day bike ride is a wise choice.

3) Perfect Bar Layers Crispy Peanut Butter & Berry

With 250 calories, 12 grams of fat (including 2 grams of saturated fat), a mere 35 milligrams of sodium, 28 grams of carbohydrates (including 2 grams of fiber and 18 grams of sugar), and 9 grams of protein, the Crispy Peanut Butter & Berry Perfect Bar presents a noteworthy option.

While a classic PB+J sandwich might suffice for a day spent on the slopes, it lacks the convenience of portability. Instead, consider elevating your ski snack game with a Crispy Peanut Butter & Berry Perfect Bar.

These bars encapsulate all the delightful elements of your cherished sweet sandwich, offering 28 grams of carbohydrates and an extra dose of protein to fuel your energy needs. As Jordan Hill, RDN, MCD, CSSD, affiliated with Top Nutrition Coaching, points out, "Carbohydrates are essential post-exercise for recovery purposes, and combining them with a protein source in an energy bar can be an excellent choice."

One of the appealing aspects of these bars is their delightful chewy texture derived from the fruit spread, along with a satisfying crunch courtesy of toasted oats. It's worth noting that they are best kept in the refrigerator or cold weather conditions, although they can remain fresh at room temperature for up to a week.

4) Kate's Real Food Bars Dark Chocolate Cherry & Almond

With 130 calories, 4.5 grams of fat (including 0.5 grams of saturated fat), a modest 70 milligrams of sodium, 20 grams of carbohydrates (including 2 grams of fiber and 9 grams of sugar), and 3 grams of protein, Kate's Real Food Bars are as genuine as they come.

These bars are crafted from genuine, whole foods, evident from a glance at the ingredient list, which includes gluten-free oats, honey, almond butter, and dried cherries, among other flavorful and energizing selections.

Hill highlights their suitability for athletes, noting that they are primarily carbohydrate-based with a low fiber content, making them an excellent source of easily digestible "quick carbs" for rapid energy absorption. Moreover, all the ingredients used are wholesome, which makes them a gentle option for individuals with sensitive digestive systems, especially in the context of physical activity, as Hill emphasizes.

It's essential to bear in mind that the serving size for these bars is half a bar, as indicated on the nutrition facts panel.

At 190 calories, with 9 grams of fat (including 2 grams of saturated fat), zero milligrams of sodium, 26 grams of carbohydrates (including 4 grams of fiber and 20 grams of sugar), and 4 grams of protein, Larabars stand out as a prime example of whole-food bars that excel with minimal ingredients.

These bars rely predominantly on dates as their primary ingredient, offering a natural source of sugar that provides quick carbohydrates for energy during exercise, as highlighted by Hill.

Depending on the flavor, each bar provides around 26 grams of carbohydrates, with just 3 grams of added sugar. "Larabars can be consumed before, during, or after training, whether for an energy boost or to replenish carbohydrate stores in the body," adds Hill. You have the choice of delightful flavors, including options like Peanut Butter Cookie, Banana Chocolate Chip, Apple Pie, or Blueberry Muffin.

6) That's it. Fruit Apple + Blueberry Bar

With 100 calories, zero grams of fat (including zero grams of saturated fat), a mere 25 milligrams of sodium, 26 grams of carbohydrates (including 4 grams of fiber and 19 grams of sugar), and 1 gram of protein, That's it. Bars epitomize simplicity by containing nothing but fruit, precisely as their name implies. For instance, the Apple + Blueberry bar consists of a single apple and 20 blueberries, making them a healthier alternative akin to fruit leather, providing a rapid source of energy.

"It serves as an excellent source of quick carbohydrates that your body can readily digest and absorb before, during, or after workouts," emphasizes Hill. Additionally, the fact that these bars are crafted from real fruit means that consuming one can count as a serving of fruit for the day, as Hill underscores.

7) Skratch Energy Bar (Sport Fuel)

Containing 260 calories, with 12 grams of fat (including 2 grams of saturated fat), 210 milligrams of sodium, 32 grams of carbohydrates (including 3 grams of fiber and 9 grams of sugar), and 5 grams of protein, Skratch Energy Bars stand out as an excellent choice for gluten-free and plant-based athletes.

"Boasting 34 grams of carbohydrates sourced from whole foods, these bars offer a fantastic solution for extended endurance activities," recommends Pelitera. Rather than relying on added sugar for energy, these bars derive their carbohydrates from whole-food sources.

8) Dave's Killer Bread Snack Bars Cocoa Brownie Blitz

With 210 calories, 10 grams of fat (including 2 grams of saturated fat), 125 milligrams of sodium, 31 grams of carbohydrates (including 5 grams of fiber and 9 grams of sugar), and 4 grams of protein, Dave's Killer Bread Snack Bars are a noteworthy energy bar option.

These bars, crafted by the creators of your beloved sandwich bread, commence with a foundation of invigorating whole grains. Depending on the flavor, you may also encounter dried fruit, honey, or chocolate chunks within the ingredient list.

Pelitera recommends them as a favorable choice for individuals seeking to diversify their usual energy bar selection. These bars feature slightly higher calorie, fat, fiber, and protein content compared to some others, making them an excellent source of long-lasting sustained energy. Consider packing these for your next extended hike or bike ride to ensure enduring fuel.

9) Taos Bakes Toasted Coconut + Vanilla Bean

With 210 calories, 9 grams of fat (including 2 grams of saturated fat), 130 milligrams of sodium, 30 grams of carbohydrates (including 3 grams of fiber and 14 grams of sugar), and 5 grams of protein, Taos Bakes stands out as a wise choice.

"Taos Bakes leverages the power of whole-food organic ingredients and serves as an excellent source of quick carbohydrates," according to Hill. These bars feature an organic multi-grain cereal base, complemented by peanut butter, omega-3-rich chia seeds, and flax seeds. Each bar contains 30 grams of carbohydrates, providing a valuable energy boost, along with a modest fat content that contributes to sustained energy, particularly beneficial for endurance training.

THE WORST ENERGY BAR

1) Fiber One Chewy Bars

With 140 calories, 4 grams of fat (including 1.5 grams of saturated fat), 95 milligrams of sodium, 29 grams of carbohydrates (including 9 grams of fiber and 9 grams of sugar), and 2 grams of protein, Fiber One Chewy Bars stand out for their high fiber content.

While these bars are abundant in carbohydrates, it's worth noting that approximately one-third of those carbs are attributed to fiber. This may not be ideal when seeking rapid energy prior to or during an intense workout. As Hill explains, "Fiber is an excellent nutrient for heart and digestive health, and it also helps keep us feeling full. However, during exercise, it can potentially lead to gastrointestinal discomfort, which could have a negative impact on the exercise experience."

Therefore, Hill recommends enjoying this bar as a snack rather than relying on it for training fuel.



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