By Kelly Jones, MS, RD, CSSD, LDN
Several types of sports nutrition bars are on the market, with seemingly countless options in each category. Some promise to provide nutrients to boost energy for exercise and performance, while others claim to optimize recovery.
The sports bar category is soaring in popularity as more active individuals live their lives on the go. Almost 600 new sports bars were launched in 2021, and they’ve galvanized more consumer interest and spending than did energy bars. The global protein bar market pulled in $4.5 billion in 2021 and is expected to grow to over $6 billion by 2028. Due to the proliferation of sports nutrition bars, the average consumer may find it difficult to assess the best products to buy to support their active lifestyle.
This article discusses some of the most popular sports nutrition bars for casual exercisers, who engage in moderate activity at least 150 minutes per week, and fitness enthusiasts who participate in frequent high-intensity and long-duration training.
What Type of Sports Nutrition Bars Are Helpful?
Some individuals may benefit from energy bars as preworkout snacks or during long training sessions to sustain energy. For others, postworkout bars may be better, depending on when they work out and eat full, balanced meals. Regardless of the bar type, if exercisers are eating them regularly, they should aim for those that contain many whole food ingredients for optimal energy and protein, as well as micronutrients and antioxidants.
Preworkout sports nutrition bars should include carbohydrate since glucose is the preferred and most efficient source of energy for fueling muscles and the brain. The closer it is to the time of a workout, nutrition bars should contain less fiber, fat, and protein since these nutrients delay delivery of energy into the bloodstream and promote feelings of fullness. With an hour or more to spare before a workout, it’s best for nutrition bars to contain moderate amounts of these nutrients to sustain energy.
Casual exercisers who don’t eat a meal within two hours of activity should choose sports bars that include protein and carbohydrate to support recovery and prevent excessive hunger. For fitness enthusiasts, ingesting protein and carbohydrate soon after a workout will help maintain muscle energy storage and recovery.
Sports Nutrition Bars for Casual Exercisers
The following sports bars are ideal for casual exercisers:
• That’s It pressed fruit bars are compact and can supply energy about 15 minutes before a workout while also increasing produce intake. They offer 28 g carbohydrate, 4 g fiber, and no added sugars.
• Honey Stinger Oat and Honey bars are marketed to prepare for workouts. With 9 g fat, 2 g fiber, and 6 g protein, they offer sustained energy and are best eaten one hour or more before exercise.
• Picky Bar Nut Butter Bars are a postworkout option for casual exercisers that need more protein in addition to meals and don’t need to replenish much energy from carbohydrate. With 10 g of both protein and fat, this bar can be satisfying when there are several hours between exercise and a balanced meal.
• KIND Protein bars also are a postexercise choice for casual exercisers who want to improve heart health. In addition to 12 g protein, they provide heart-healthy unsaturated fats and fiber.
• Orgain Protein Bars are smaller and lower in calories than average postworkout options. They provide 10 g protein and few added sugars, which is good for those who are mindful of blood sugar control.
Sports Nutrition Bars for Fitness Enthusiasts
The following sports bars are optimal for fitness enthusiasts:
• Clif Bar Energy Bar is marketed to offer sustained energy via quick-acting and longer-lasting carbohydrates. They provide 9 to 11 g protein and 7 to 8 g fat that help sustain energy further. The bars are intended to be eaten 60 to 90 minutes before moderate to intense activity or during moderate intensity exercise lasting several hours, such as cycling or hiking.
• 88 Acres, a preworkout seedy granola bar, has more protein and fat than average granola bars, making them more satisfying. They’re also free of major allergens.
• Perfect Bar can be eaten postworkout or any time of the day. Each bar offers 15 g protein and supplies more calories for those who want to maintain the energy demands of training.
• Aloha Bar is a postworkout option with 14 g protein for recovery. It’s considered a softer, more desirable texture than many protein bars on the market. Some fitness enthusiasts may want to pair the bar with a piece of fruit to increase muscle energy replenishment.
• Rise Protein Bar mixes high-quality whey protein with almonds and honey for a simple formula that supports postworkout recovery. The bars contain 20 g protein, 16 g fat, and 21 g carbohydrate to satisfy fitness enthusiasts until mealtime.
Of course, focusing on whole foods and balanced meals is best to support energy, recovery, health, and fitness, but choosing nutritious energy or protein bars at the appropriate time can help support the goals of active individuals at any level.
— Kelly Jones, MS, RD, CSSD, LDN, is a board-certified specialist in sports dietetics who consults for national sports organizations and is a media and nutrition communications expert. She and her private practice dietitians work with athletes at every level in individual and group settings. Jones also founded and oversees Student Athlete Nutrition.
