Raising the Bar

With so many energy bars around, it's tough to know which are best. Till now

by: Liz Applegate Ph.D.

Fewer choices make for easier decisions, I always say. If you believe this too, then we're both out of luck when it comes to choosing the right energy bar.

Talk about choices! The energy/snack bar market now totals $1.5 billion a year, with options ranging from basic workout snacks to meal replacements, weight-loss aids to muscle builders, even bars designed specifically for women. And while energy bars were once relegated to the dark corners of running shops and health-food stores, you can now find them in just about any grocery store, often right next to the candy bars.

But which bar is right for you? That depends on your needs. So to prep you for your very own bar exam, here's a rundown of the major energy bar categories, plus my recommendations on the best bar for you.

High-Carbohydrate Bars
In the mid-1980s, PowerBar made a big splash in the energy-bar market, as it was specifically designed with runners' high-carbohydrate needs in mind. Since then, many other bars have followed suit.

High-carbohydrate bars generally supply about 200 to 260 calories, with over 70 percent of those calories coming from carbohydrates. They are also moderate in protein (usually 10 grams or less) and low in fat (check the label to make sure), because both can slow digestion during exercise. Main ingredients include sugars, such as corn syrup and brown rice syrup, and grains such as oats and rice. Some bars also contain dried fruit, which is another source of easily digestible carbohydrates for your working muscles.

Most bars in this category come fortified with an array of vitamins and minerals as well. This extra boost of nutrients may be important if you tend to skip meals or avoid nutritious fruits, vegetables, and whole grains. But if you eat fortified breakfast cereals and other fortified foods, or take a daily multivitamin, these extra vitamins and minerals are not essential.

So how do these high-carbohydrate energy bars stack up against other high-carbohydrate foods such as Fig Newtons, bananas, or bagels when eaten before or during exercise? Only a few studies have been done, but so far the science suggests that energy bars work as well as whole foods in fueling endurance workouts.

Uses: Most high-carbohydrate bars work fine before, during, or after workouts. For a great preworkout snack, eat a bar about 1 to 2 hours before exercise, and make sure you drink 16 ounces of water with it. For fueling during a long workout or race, eat about one energy bar per hour--aiming for 30 to 60 grams of carbohydrate for every hour of exercise--and make sure you also take in between 5 and 12 ounces of water every 15 to 20 minutes. Following a workout, these high-carbohydrate bars make a convenient choice along with some fresh fruit and a cup of milk, soymilk, or yogurt for added carbohydrates and protein.

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