From high school students to soccer moms, nutrition bars have become the on-the-go snack for busy people in every walk of life. But all nutrition bars are not created equal. We’re going to give you the inside scoop on the differences between each of the nutrition bar variants and reveal a good rule of thumb for choosing the right bar at the right time. The major categories of nutrition bars you might find at the gym or grocery store are energy bars, meal replacement bars, protein or supplement bars, and endurance bars. Although any of these are generally a better option than a donut or a candy bar, they serve different purposes and have distinct macronutrient profiles. The What and the Why As with any food product the most reliable way to distinguish a good choice from a poor one is by checking the ingredient and nutrition details. In the case of any “nutrition” product, the fewer ingredients the better. Here’s what you want to see on a “nutrition product” ingredient label:
Organic ingredients
Superfoods (fruits, vegetables, nuts)
Transparent ingredient details - ie: ideally an ingredient listed as ‘‘peanut blend’ should also detail which peanut products are in the blend (peanut butter, peanut flour etc.)
Conversely, here are some ingredient red flags that your nutrition bar may not be the healthy choice you think it is:
Excessive additives
Sugar alcohols
Preservatives
Now that you know what to look for, let’s take a look at the categories of nutrition bar and find out why and when these bars make a good snack.
Energy bars - this category is somewhat more complicated than the others and so we'll cover it first. Energy bars are multi-functional. Depending on when and why you consume them, you might refer to them as a breakfast bar, cereal bar, snack bar or most commonly an energy bar. They are intended to give you a quick energy boost when you need a pick-me-up. Typically you would expect these bars to include fruits, nuts, oats, or granola. They are great for a snack between meals, at your desk, or while you're out for a walk. Most energy bars are 35-80 grams in size and contain 200-300 calories, 3-10 grams of fat, 7-10 grams of protein, and 30-70 grams of carbohydrates. Some are dense enough that you can take a bite, put it down and come back to finish it later. Energy bars are a snack; not as good as a piece of fruit, but better than a bag of chips. They are not suited to be a meal replacement. Skipping breakfast because you’ve grabbed an energy bar is not a healthy eating strategy.
Meal Replacement bars - good for a snack or the occasional light meal when you expect to not have access to “real” food (ie: when traveling, running from back-to-back meetings, on a long hike). Despite how these bars are marketed, they don’t contain enough nutritional value (or calories) to replace a meal. However, they do tend to be more nutrient dense than an energy bar and should contain more calories, fat and protein, but fewer carbs and sugars. Like energy bars they may also be consumed as a snack between meals.
Protein or Supplement bars - primarily designed as a post-workout supplement for athletes to assist with recovery and muscle gains. These bars usually contain higher protein content in the range of 20-30 grams, with 7-12 grams of fat and variable carbohydrate content for those seeking out a keto-friendly option. Although these bars are marketed towards a relatively small audience, they comprise a disproportionately large percentage of the nutrition bar market.
Endurance bars - similar to endurance gels or chews, endurance bars are primarily targeted to cardio athletes, such as runners, cyclists, triathletes. Although sometimes lumped in with energy bars, endurance bars are more focused on replenishing glycogen stores and less on boosting energy. Therefore, you might say they are food for the brain, as well as the body. Endurance bars are less common and may be mislabeled by your grocery store or gym as an energy bar. Packaging details may help you spot an endurance bar, these details could highlight:
Ease of digestibility
Glycemic score of the ingredients
Recommendations on when to consume the bar for maximum effect (before, during, or after training)
More complex carbohydrate content than other bars
Now that you're a nutrition bar expert, contact us at the link below and let us know what flavors and bar categories you would like to see in the next Sport Pux product.
LINK: xx