Energy Bars in the Wilderness

Energy Needs

• We need a certain amount of energy to provide for our daily needs.

• Exercise can greatly influence this level.• A person who is at a desk or in class all day would

need about 2,000 - 2,500 calories per day.• A person who backpacks for 5 hours, strenuously

hikes up to a peak for 2 hours, and then lounges around camp the rest of the day would need about 3,500 - 4,000 calories.

• Energy bars are a convenient form of calories, especially in the backcountry.

Energy = Calories

• A calorie is a measure of energy the body gets when it catabolizes carbohydrates, protein, and fat.

• For backcountry and wilderness activities, we recommend the following calorie ratio:≈ 70% of calories from carbohydrates.≈ 15% of calories from fat.≈ 15% of calories from protein.

• All foods provide energy simply because they provide calories.

• Thus, energy bars don’t necessarily make you more energetic than ordinary food, but they do provide calories in a more convenient and portable form.

• Another advantage of eating energy bars is that they are fortified with vitamins, minerals, and fiber.

4 General Categories

• Energy/Carbohydrate Bars– Provides carbohydrates, protein, fiber, and

vitamins to supplement a regular diet.• Protein Bars

– Energy bar with extra protein—about 20-35 grams.2

• Diet/Weight-Loss Bars– Based on different diet plans—many follow a low

calorie or carbohydrate diet.• Meal-Replacement Bars

– Generally contain the nutritional equivalent of a low-calorie meal—300-400 calories.2

Energy/Carbohydrate Bars

• Energy/carbohydrate bars are the best type for backcountry use because the majority of their calories come from carbohydrates.

• Carbohydrates are the preferred source of energy for our bodies because they are more easily and quickly broken down into glucose than fat and protein.

• Also, carbohydrates are the main source of energy for prolonged high-intensity exercise in extreme conditions such as high altitude, cold, or heat.

• Energy bars with organic whole-food ingredients provide the most healthy and balanced nutrition.3

The Glycemic Index

• The glycemic index (GI) is a ranking system for carbohydrates based on their immediate effect on blood glucose levels.

• Carbohydrates that break down rapidly during digestion have the highest glycemic indices.

• Such carbohydrates require less energy to be converted into glucose, which results in faster digestion and a quicker increase of blood glucose.

• Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indices.

Energy/Supplement Bars*

Calories Fat (g) Sat Fat (g) Protein (g) Carbs (g) Sugar (g) Fiber (g)

Alpsnack 190 9 2.5 5 25 16 3

Clif Bar 240 5 1 12 41 20 5

Ensure Nutrition Bar

230 6 4 9 35 23 1

Larabar 190 9 0 5 24 17 4

Luna Bar 180 6 3 10 23 9 3

Genisoy 230 5 3 14 33 28 1

Odwalla Bar! 240 5 2 5 35 22 4

Power Bar 240 3 <1 10 45 20 3

Power Bar Harvest

240 4.5 1 7 45 16 4

Power Bar Pria

170 3.5 .5 5 29 8 5

Soy Sensations

180 6 2.5 15 25 11 5

≈ 70-15-15 calorie ratio * Values may vary slightly for different flavors of the same bar

Energy/Supplement Bars

• The Clif Bar and Odwalla Bar! are good energy bar options because they are made with raw, organic, whole-food ingredients and are rich in carbohydrates.

• Also, the Clif Bar has a good ratio of calories from carbohydrates-fat-protein (65-17-18).

Energy/Supplement Bars

• The Power Bar was designed to keep endurance athletes from “bonking”—that is, to prevent glycogen depletion in the muscles.

• Most of the Power Bar’s calories (~75%) come from high fructose corn syrup and other high GI carbohydrates, causing a rapid rise in blood glucose levels.

• Because of its high glycemic index, the Power Bar is a good choice for backcountry use.

• On a long hike, eat a half or quarter of a bar as necessary to sustain blood glucose levels, rather than eating the whole bar at once.

Protein Bars

• Protein needs increase with exercise, whether it is strength training or endurance training.

• The recommended dietary amount for protein is about 0.36 grams per pound of body weight per day.

• Strength or endurance athletes may want to increase their intake up to 10%—0.4 grams per pound per day.

• Energy/carbohydrate bars contain sufficient amounts of protein for backcountry activities.

• Excess protein intake causes the body to need an increase in hydration and also leads to an increased oxidative effect.

• In addition to containing more protein than necessary, many protein bars contain excess fat.

Protein Bars*

Calories Fat (g) Sat Fat (g) Protein (g) Carbs (g) Sugar (g) Fiber (g)

Atkins Advantage

220 11 7 17 25 0 11

Carb Solutions 240 10 3.5 24 14 2 1

Cliff Builder Bar 270 8 5 20 30 19 4

MET-Rx Protein Plus

310 6 1 31 29 2 2

Odwalla Bar! Super Protein

240 5 1 16 31 20 3

Promax 290 5 2.5 20 39 37 0

Pure Protein 280 8 5 29 30 0 <1

Power Bar Protein Plus

270 5 3 24 36 23 2

* Values may vary slightly for different flavors of the same bar

Protein Bars

• The Odwalla Bar! Super Protein is a good option because it contains more organic ingredients than most protein bars, it is low in saturated fat, and it has a good ratio of calories from carbohydrates-fat-protein (55-20-25).

Diet/Weight Loss Bars

• Diet bars are based on different diet plans, such as restricted calorie diets or restricted carbohydrate diets.

• Diets that restrict calories or carbohydrates should not be followed while in the backcountry.

• Diet/weight loss bars are not a good choice for backcountry use because almost all of them are low in calories and/or carbohydrates.

Diet/Weight Loss Bars*

Calories Fat (g) Sat Fat (g) Protein (g) Carbs (g) Sugar (g) Fiber (g)

Balance Bar 200 6 3 14 22 20 <1

Balance Bar Gold

210 7 4 15 22 11 <1

My Sweet Revenge

160 3 2 2 31 15 1

Think Thin! 230 8 4 20 27 0 4

Slim·Fast Optima Bar

180 4 2.5 8 28 12 3

South Beach Diet Bar

210 6 3 19 26 <1 5

Zone Perfect 210 7 3.5 14 20 13 2

* Values may vary slightly for different flavors of the same bar

Meal-Replacement Bars

• If you use meal-replacement bars to replace meals, do not replace more than one meal per day.

• Also, when replacing a meal with a bar, look for a bar with higher protein—about 15 - 20 grams.

• Bars with whole-food ingredients (dried fruits, whole grains) more closely resemble the nutritional value of a meal.3

• It is recommended to supplement your “meal” with some fresh fruit or vegetables for more balanced nutrition.5

• In the backcountry, meal-replacement bars are also good snacks (rather than meal-replacements) because they are very high in calories and carbohydrates.

Meal-Replacement Bars*

Calories Fat (g) Sat Fat (g) Protein (g) Carbs (g) Sugar (g) Fiber (g)

ISS Complete Pro 42 Bar

390 11 6 42 37 2 2

Meso-Tech Complete

340 7 4 25 44 29 1

MET-Rx Big 100 420 14 8 32 43 25 3

Probar 380 18 4.5 9 49 22 6

Proteon Bar 433 17 5 32 38 14 5

Zero Impact MRB

440 20 4 30 35 6 4

* Values may vary slightly for different flavors of the same bar

Meal-Replacement Bars

• The Probar is one of the best meal-replacement options because it is made from organic, whole-food ingredients, most of which are uncooked, making them easier for your body to digest.

Recommendations

• Energy bars are a great way to boost your calorie intake in the backcountry, but don’t depend heavily on bars for high-quality nutrition.3

• Whether using bars as a meal replacement or snack, supplement them with some fresh fruit for more balanced nutrition.5

• Choose a bar with a high amount of carbohydrates. The higher, the better.

• Bars with organic, whole-food ingredients are usually the best option.

• Make sure to drink plenty of water with energy bars— at least 12 ounces per bar.5

• Choose bars low in saturated and trans fats.

References

1. Bergeron, Emily. “Before You Grab That Energy Bar, Read the Label.” Environmental Nutrition Jan. 2003: 5.

2. Brand Patel, Nancy. “So Many Choices…How on Earth do I Pick a Nutrition Bar.” Vegetarian Times Jun. 2005: 26-29.

3. “Energy Bars, Unwrapped.” Consumer Reports Jun. 2003: 19-21.

4. Liebman B, Schardt D. “Bar Exam.” Nutrition Action Health Letter Dec. 2000: 10-13.

5. Turner, Lisa. “Bar None.” Better Nutrition Aug. 2001: 38-42.