Energy bars are a convenient option for quick carbs, especially when engaging in activities like hiking, biking, or training for a marathon. According to sports dietitian Courtney Pelitera, consuming 30 to 60 grams of carbs per hour of moderate to high-intensity exercise is recommended. While energy bars may contain more sugar than protein bars, that extra sugar is what provides the necessary fuel during workouts. Additionally, energy bars are portable and easy to carry in your gym bag or backpack.
When looking for a healthy energy bar, there are a few things to consider. Opt for bars that contain whole-food sources of carbohydrates, such as fruits, honey, maple syrup, and oats. These bars typically have added nutrients like vitamins and minerals. It's also important to choose energy bars with fewer added sugars, ideally less than 10 grams. Bars with higher fiber and fat content may take longer to digest, so it's advisable to opt for lower fiber and fat options, especially if you're new to consuming energy bars during exercise.
Now, let's take a look at some of the best healthy energy bars available:
1. KIND Energy Bars Peanut Butter: These bars provide sustained energy with added carbohydrates and protein. They also contain sodium, an electrolyte that aids nerve and muscle function.
2. Picky Bars Ah, Fudge Nuts!: Made with peanuts, dates, and tapioca syrup, these bars are ideal for gluten-free athletes. They offer 25 grams of carbs and low fiber content, perfect for avoiding stomach discomfort.
3. Perfect Bar Layers Crispy Peanut Butter & Berry: With flavors reminiscent of a PB+J sandwich, these bars provide 28 grams of carbs and extra protein for post-workout recovery. They have a chewy texture and can be refrigerated for freshness.
4. Kate's Real Food Bars Dark Chocolate Cherry & Almond: These bars comprise gluten-free oats, honey, almond butter, and dried cherries. They are primarily carbohydrate-based, low in fiber, and contain whole foods, making them easy on the stomach.
5. Larabar Peanut Butter Cookie: Larabars are made of whole foods like dates, providing natural sugars for quick carbs. With flavors like Peanut Butter Cookie, Banana Chocolate Chip, Apple Pie, and Blueberry Muffin, they offer a variety of choices.
6. That's it. Fruit Apple + Blueberry Bar: These bars contain only fruit and are a great source of quick carbohydrates. They can be easily digested before, during, or after workouts and can even count as a serving of fruit for the day.
7. Skratch Energy Bar (Sport Fuel): Gluten-free and plant-based, these bars offer 34 grams of carbohydrate from whole foods. They are perfect for long endurance activities.
8. Dave's Killer Bread Snack Bars Cocoa Brownie Blitz: Created by the makers of popular sandwich bread, these bars deliver sustained energy with whole grains, dried fruit, honey, or chocolate chunks. They are higher in calories, fat, fiber, and protein, making them great for prolonged energy needs.
9. Taos Bakes Toasted Coconut + Vanilla Bean: These bars are made with organic whole-food ingredients like multi-grain cereal, peanut butter, chia seeds, and flax seeds. They provide 30 grams of carbohydrates and some fat for lasting energy during endurance training.
It's important to be mindful of the energy bars you choose. Avoid bars like Fiber One Chewy Bars that contain a significant amount of fiber, which may cause gastrointestinal discomfort during exercise. Instead, save these bars for snacking rather than fueling your training.
Choosing the right energy bar can enhance your performance and provide the necessary fuel for your workouts. Consider your preferences and nutritional needs when selecting an energy bar that works best for your fitness goals. Stay fueled and energized during your exercise routines with these healthy energy bar options.
