Bars Decoded

We all eat them. But do we read the nutrition facts? I’d like this post to be a spreadsheet resource, so send me your bar favs and I’ll update. I chose to compare bars best suited for runners. You'll also find bars with a lot more protein, not necessary for post-workout recovery and likely to cause GI distress if eaten too close to or during a workout. What's your favorite?

	Kcals	Fat/Sat fat	Carbs	Sugar	Fiber	Pro	Notes
Larabar	220	12/2 Healthy fats	23	18	4	7	gluten free, Kosher
Clif	230-260	3.5-7/1-2.5	41-45 High carb	21-23	5	9-10	Clif Mini also available, 70% organic ingredients
Luna	170-180	4.5-5/0.5-2.5	26-27	11-13	3	8-9	Luna protein and Luna fiber also available, 70% organic
Picky Bar	200	7	28		2-3	7	gluten and dairy free, all natural ingredients
Power Bar - Triple Threat	230	9/4.5	30	15	3	10	higher protein bars available
Power Bar - Harvest	240	4.5/1	42	18	5	9
Hammer Bar	220-230	9-11/1-5	25-27	15-19	4-5	4-10	gluten free, 100% organic, vegan options available
Honey Stinger Protein Bars	180-190	8-10/3-4	18-19	15-16	2	10	some products caffeinated
Honey Stinger waffles	160	7/3	21	14	1	0 Low protein	good option during workout
ProBar Bolt	90	0 Fat free	24	12	0 Low fiber		Fat free and low fiber  work great during workout,
ProBar Meal	370 High cal	18/3 High fat/low sat fat	47	6	23	9	Meal replacement, higher fat makes a poor recovery and pre-workout bar
KIND Healthy Grains	150	4-6/1.5	22-25 100% Whole grains	6-7 Low sugar	3	3	Great pre-workout snack, Fruit & Nut variety are higher in fat , best for snacks during the day, all natural, Gluten free
Balance	180	6/4	20	12	4	13 High pro	Lower carb/higher protein

• Lower protein bar is better for pre- and during workout
• Higher protein (~10 grams) is good for recovery
• Trial different types - consider gluten free, fiber, and fat content for digestibility and GI tolerance. For longer, ultra-endurance events, have more than one type ready; you’ll get sick of the taste of one after 8+ hours of eating it.
• Try different bars in different temperatures ie chocolate will melt and dried fruit is hard to bite when frozen.
• Save higher fat options for in between meals or 2+ hours before working out. Most bars use nuts or nut butter as an ingredient, which is a great way to get some healthy fats in. Just consider that fat takes longer to digest than carbs and protein, respectively, and does not encourage recovery.
• Post other bars that you eat so that I can add them to the spreadsheet.

Pros & Cons of bars:

+ portable

+ easy to stomach after/before a run

+ no thought, easy to plan

+ many have 4:1 carbs:protein ratio ideal for recovery

+ good way to pack in calories

- most have LOTS of ingredients

- highly processed *some exceptions which tend to be higher in fat from nuts

- most use soy protein isolate as protein source (processed soy is not great for us, a whole blog post on its own)

- easy to pack in calories, which may or may not be a good thing depending on your goals

Conclusion: Eat real food when you can. Plan ahead and bring real food snacks in mini cooler or lunch bag as much as possible. Think chocolate milk, fruit, peanut butter and jelly sandwich, low fat cheese and crackers, yogurt or smoothie. Eat a bar when you can’t get to real food.

PS Anyone know why it's cutting off my table?!